WOD 7 Rounds for time: 7 Chest to bar pull-ups, 7 Ring dips, 7 Power cleans 155/115. Attention: Great job to all who did the Wod today on the Secret Second half!! It was a test of your mental toughness and we are very appreciative that no one killed Alecio when they found out the … Read more
WOD For time: 75 Yard sled pull The weights will be heavy and on an individual basis. Bring cleats if you like as we will be on the field.
WOD For time: 800 Meter run, 25 Deadlifts 225/155, 500 Meter row, 25 Deadlifts 225/155, 800 Meter run. Attention: Remember to get your money in for Ragnar this week if you want to race! Also, for those of you doing the Whole30 Challenge, if you made it through this weekend you are doing great. Remember, … Read more
WOD Teams of 3 to 4: 15 Minute AMRAP: 8 Box jumps, 3 Sprints, 4 Kettlebell swings or slam balls, 4 Burpees, 1 Sprint. Attention: Bring a Friend or Family Member Wod – we are excited! Members still please sign up!
WOD 20 Minute EMOM: Odd minutes 40 double-unders, Even minutes 10 toes to bar. Attention: Remember it’s a Bring a Friend or Family Member Wod on Saturday! We are excited to have some fun!
WOD For time: 9 Overhead squats 135/95, 400 Meter run, 15 Overhead squats 135/95, 400 Meter run, 21 Overhead squats 135/95, Every time you break the squats up = 100 meter run. Attention: If you are putting in your money for the Ragnar race, please make any checks out to CrossFit Helo. Also, if you … Read more
WOD Tabata: Dumbbell snatch 50/35, 5 Meter sprints, Hand release push-ups, Rowing for calories. Attention: Remember this Saturday is the Bring a Friend or Family Member Wod!! Also, for those of you on the Whole30 – we are on day 2 and things are probably setting in as the initial breeze of day 1 wears … Read more
WOD 3 Rounds for time: 12 Squat cleans 205/135, 2 Minute plank. Attention: Remember for those of you signed up for Ragnar that we are collecting the money this week. It’s the first people to get their money in that get to go. It’s $140 per person for the entry fee and we will be … Read more
WOD 50 Foot handstand walk, 5 Rounds for time: 5 Strict hand stand push-ups, 10 Strict pull-ups. 50 Foot handstand walk. Attention: First, we will be collecting the Ragnar race fees this week. It will be a first come first serve for 2 teams of 8. The entry fee and lodging amount is: $148 per … Read more
WOD In teams of 2: 3 Minute AMRAP: Kettlebell swings 53/35, Burpees, 1 Minute break then switch movements, 3 Minute AMRAP: Slam balls 25/20, Ring row, 1 Minute break then switch movements. Score is total reps between partners.