Month: December 2014

WOD Partner AMRAP: 15 Med ball sit-ups over 24″ box, 10 Burpees/planks, 15 Med ball partner squats, 100 Meter sprint.  

WOD 10 Minute AMRAP: 30 Reps snatch @ 75/45, 30 Reps snatch @ 135/75, 30 Reps snatch @ 165/100,As many reps as possible @ 210/120. Attention:  In case you have never noticed – Position is not only everything in CrossFit but it is also critical in life!  Lower back problems can be attributed to how we sit, … Read more

WOD 7 Rounds for time: 1 Rope climb, 10 Wall balls 20/14, 15 Floor press 50/35, 20 Double unders.  

WOD 4 Rounds for time: 500 Meter row, 400 Meter run. Dress warm we will be running outside.

WOD 12 Minute AMRAP: 9 Deadlifts 135/95, 7 Front rack lunges 135/95, 5 Shoulder to overhead 135/95. Courtesy of CF Anchorage   Attention: As you know we are now planning our second annual Christmas party at CF Helo!! Barring something unexpected, it will be on Saturday evening, December 13th, 2014.  It will be a potluck again … Read more

WOD 21-15-9: Box jumps 24/20, Kettlebell swings 70/53, Chest to bar pull-ups. Attention: We hope everyone had a great holiday!  We are now planning our second annual Christmas party at CF Helo!! Barring something unexpected, it will be on Saturday evening, December 13th, 2014.  It will be a potluck again with White Elephant Bingo! There are … Read more