WOD Team Event 1: 100 Double-unders, 75 Calorie row, 50 Dumbbell 45/30 step-ups 24/20 inch box. Please note that the work will be done as an individual Wod. Attention: First, congratulations to everyone who got through the Whole30 Challenge! Of the 10 people who finished over the last few days, we in total lost: 108.4 … Read more
WOD “Cindy” 20 Minute AMRAP: 5 Pull-ups, 10 Push-up, 15 Air squats. For those of you that have done Cindy several times, another option will be available.
WOD 15 Minutes to find 1 rep max power clean. Then 0-3 min: 4 reps @75% 1 rm, 3-6 min: 3 reps @ 80% 1 rm, 6-9 min: 2 rep @ 85% 1 rm, 9-12 min: 1 rep @ 90% 1 rm. Mobility WOD Tuesday! Why you need to use the hook grip. Click Here! … Read more
WOD Happy Labor Day! In teams of 2 complete 20 minute AMRAP: 10 Thrusters 135/95, 400 Meter Run. One person works at a time. Attention: For those of you on the Whole30 – your challenge is completed at end of day Tuesday! Make sure you get your pics and measurements done either before or after … Read more
WOD 2 Rounds for time: 100 Double-unders, 20 Toes to bar, 20 Hip extensions, 20 Slamball twists 25/20, 20 Calorie row, 20 Slamball Abmat sit-ups 25/20, 20 Box Jumps 30/24.
WOD 12 Minute AMRAP: 6 Power snatches 135/95, 12 Ring dips. Attention: Remember no 6:30 p.m. Wod! Saturday is normal schedule and on Monday, there will only be 1 Wod at 10 a.m. and no 7:30 p.m. Blackhawks Class either for the holiday! Finally – put on your calendars the 2nd Anniversary Helo BBQ will … Read more
WOD Hero WOD “Jerry” 1 Mile run, 2000 Meter row, 1 Mile run. The options to do this Wod as a team will be available! Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is … Read more
WOD 5 Rounds for time: 10 Hang cleans 115/75, 30 Air squats, 1 Rope climb. Remember to wear long socks (and/or double and thick socks) or pants! Attention: Remember no 6:30 p.m. Wod this Friday, normal Wods on Saturday, one Wod on Monday at 10:00 a.m.! And the new shirts are in – come grab … Read more
WOD “Helen” 3 Rounds for time: 400 Meter run, 21 Kettlebell swings 53/35, 12 Pull-ups. Attention: Our 2nd year Anniversary BBQ at Helo is going to be on Saturday, Sept. 26th! Also, we will not be having a 6:30 pm Wod on Friday for the long weekend, Saturday will be a regular schedule, and then … Read more