WOD 5 Rounds for time: 20 Med-ball cleans 20/14, 15 Chest to bar pull-ups. Attention: In the Olympic Lifting Class, Ben will be working with you on the clean. Also, we got more fish oil and Vitamin D in and it’s that time of year to start those back up again if you haven’t been … Read more
WOD 12 Minutes to find 1 rep max strict press. Then accumulate 2 min overhead hold with 1 rep max. Attention: Congratulations to everyone who participated in the Festivus Games over the weekend! We could not have been more proud of our members and coaches who represented CF Helo! Mobility Wod Monday! Click here for … Read more
WOD “Festivus Games” The box is closed so we can go cheer on our members! Attention: There are no Wods at the Box but we encourage everyone to go to Hermes CrossFit to go cheer on your fellow members and provide suport! The first Wod starts at 9:15 a.m. and goes throughout the day! For competitors … Read more
WOD EMOM for 14 minutes: Even minutes calories row 18/15, Odd minutes 3 muscle-ups. Attention: First, if you are competing in Festivus, you each get a CF Helo Competitor Shirt complimentary of us to wear on Saturday – feel free to pick it up tomorrow! Second, Athlete Check-in is at 8:00 to 8:15 a.m., so … Read more
WOD 12 Minute AMRAP: 15 Snatches @ 95/65, 15 Box jump overs 24/20, 15 Snatches @ 115/85, 15 Box jump overs 24/20, 15 Snatches @ 135/95, 15 Box jump overs 24/20, 15 Snatches @ 155/115, 15 Box jump overs. Continue last sequence until time expires.
WOD Annie: 50-40-30-20-10 reps of, Double-unders, Sit-ups. 10 Minute tine cap! Then run one mile. Not for time. Attention: One of our members, Joel H., is looking for 2 or 3 runners for the Las Vegas Ragnar (Nov. 6/7). Please let us know if you want more details as we will give you his number … Read more
WOD 8 Minute AMRAP: 21-15-9, Front rack lunges 135/95, Hand release push-ups. Attention: In the Olympic Lifting Class, Ben will be going over the Snatch. Also, this Saturday there will be no Wods as we have several athletes competing in the Festivus Games at Hermes CrossFit! The schedule for heat times are on the Board … Read more
WOD 2 Rounds for time: 800 Meter run, 30 Toes to bar, 5 Rope climbs. Remember to wear pants and long socks/or even double socks! Attention: The Wine & Wod for the Ladies was a blast and we wanted to send a big thank you out to Chelsea Rupp at lululemon athletica for being there … Read more
WOD 15 Minute AMRAP: 10 Power Cleans 155/115, 12 Wall Balls 20/14. Attention: Ladies’ Wod & Wine & Warm Hot Chocolate Night!!! 3:30 p.m. Lululemon – 4:45 – Group Warm-up – 5:00 p.m. Wod – 6:00 p.m. Beverages and Treats – 6:30 p.m. Skin Pampering !!! Be there or be square!!!
WOD 20 Calorie buy in. AMRAP in 6 minutes: 3 Wall walks, 6 Pull-ups. 2 Minute rest. Row for max calories in 1 minute. Score is reps from AMRAP + Calories rowed in the final minute.