Wednesday 11/26/14

WOD Back squat: 1-1-1-1-1. Then (as Nilu’s B-Day Request) finish with “Bring Sally Up”  135/95. Attention: If you get a chance to see Brian Coates in the next couple of days, make sure you wish him well as he will be moving out of State for his next job – even though it’s wonderful for Brian … Read more

Tuesday 11/25/14

WOD 10 Rounds for reps: 30 Seconds max side shuffle sprint 15 feet, 30 Seconds rest, 30 Seconds max calories rowed, 30 Seconds rest, 30 Seconds max slam balls, 30 Seconds rest.

Monday 11/24/14

WOD 3 Rounds for time: 8 Snatches 135/95 80 Double-unders. Attention:  Great job to Trent, Mike, Parker, and Kyle for the awesome job they did at Fitness Elevated this weekend and we are proud that they were representing CrossFit Helo!! Also, there will be a modified schedule this week with Thanksgiving! On Monday and Tuesday … Read more

Saturday 11/22/14

WOD 2 Rounds for time: 40 Kettle bell swings 53/35, 30 Ring rows, 20 Ghd sit-ups, 15 Handstand push-ups. Attention:  All of the guys are going between 10:00 a.m. and 11:30 a.m. tomorrow at Fitness Elevated if you want to come cheer:) After that there is an hour break for lunch and then the afternoon … Read more

Friday 11/21/14

WOD “Open 11.6” 7 Minute AMRAP: 3 Thrusters, 3 Chest to bar pull-ups, 6 Thrusters, 6 Chest to bar pull-ups, 9 Thrusters, 9 Chest to bar pull-ups, Weights for the Thrusters are 100/65.  Each round the athlete will add three reps to the two movements and continue for 7 minutes Attention:  Remember that Fitness Elevated … Read more

Wednesday 11/19/14

WOD 7 Minute AMRAP: 10 Hang cleans 95/65, 10 Plate push-ups. Attention: Fitness Elevated is this weekend and we have several of the guys competing in the event! It will take place Friday and Saturday at the equestrian center in South Jordan.  Friday most of the guys will start around 5 p.m.  On Saturday the … Read more

Tuesday 11/18/14

WOD “Filthy Fifty”: 50 Box jumps 24, 50 Jumping pull-ups, 50 Kettlebell swings 35, 50 Walking lunges, 50 Knees to elbow, 50 Push press 45/35, 50 Hip extensions, 50 Wall balls 20/14, 50 Burpees, 50 Double-unders. 25 Minute time cap.