Thursday 12/18/14

WOD 3 Rounds for total reps: 3 Minute AMRAP, 10 Sumo dead-lift high-pulls, 10 Push press 75/55, 10 Jumps over bar. 2 Minutes active recovery jog. (inside) Attention: Congratulations to Scott Horrocks!!! He hasn’t been around doing Wods the last couple of months as much because he has been going to the Fire Academy to … Read more

Wednesday 12/17/14

WOD 100 Burpee box jumps 24/20 for time. 12 Minute time cap. Attention:  We are so happy that almost all of the items are gone off of the tree for the sponsor family.  We are hoping to have all presents in to us by the end of the Wods this Saturday, Dec. 20th.  Thank you … Read more

Tuesday 12/16/14

WOD 10 -9-8-7-6-5-4-3-2-1 Reps of Hang power cleans 155/105, Between each set complete 12 sit-ups.

Monday 12/15/14

WOD 4 Rounds for time: 6 Pistols, 12 Pull-ups, 18 Kettlebell swings 70/53. Attention:  We had a fantastic turnout for the Christmas party on Saturday!  Thank you to the 50+ that were able to make it out to the event for the great company, food, and bingo prizes – we appreciate all of our members … Read more

Saturday 12/13/14

WOD Tabata Sets: Row for calories, Double unders, Burpees, Walking lunges, 1 minute break between exercises. Attention:  The Christmas Party is almost here! 6:30 p.m. for potluck, 7:30 p.m. for White Elephant Bingo! Be there or be square!! 

Friday 12/12/14

WOD “Open 12.3” 18 Minute AMRAP: 15 Box jumps 24/20, 12 Push press 115/75, 9 Toes to bar. Attention:  So, we are super excited for everyone to come out to the party on Saturday … and remember only 2 steals allowed on the White Bingo Elephant prizes – always fun competition and laughs!! Further, we … Read more

Thursday 12/11/14

WOD Take 12 minutes to find a 1 rep max squat clean, Then: 0-3min 4 reps @ 75%, 3-6min 3 reps @80%, 6-9min 2 reps @85%, 9-12min 1 rep @90%. Attention:  In addition to our Christmas Party, 6:30 p.m., this Saturday, we are also going to sponsor a family this year at CrossFit Helo!! We … Read more

Wednesday 12/10/14

WOD Max Distance sled push in 45 Seconds. Then rest 1 minute and run 1 mile for time. Attention:  So we have people signing up on the board for the Christmas Party which is this Saturday, Dec. 13th, which is great and also, even if you haven’t signed up make sure you still come on … Read more

Tuesday 12/9/14

WOD 40 Calorie row, 2 Deadlifts @ 315/205, 30 Handstand push-ups, 2 Deadlifts @ 315/205, 20 Med ball get-ups, 2 Deadlifts @ 315/205, 10 Muscle-ups, 2 Deadlifts @ 315/205.  

Monday 12/8/14

WOD 5 Rounds for time: 12 Dumbbell or Kettlebell Thrusters 50/35, 200 Meter run. Attention:  With our Christmas Party next weekend on Dec. 13th, make sure you sign up on the Board regarding if you will be attending and with how many family members.  Also, if you could indicate your potluck item that would be … Read more