Friday 12/18/15

WOD 10 Minute AMRAP: Burpees over the bar, Toes to bar, Deadlifts 225/155. Reps go up by 2 each round until 10 minutes is up. Attention: Next week’s schedule will be as follows – Monday and Tuesday, regular days; Wednesday, regular but no 6:30 p.m. Wod; Thursday, 6:00 a.m. and 1:00 p.m. Wods only;  Friday, … Read more

Thursday 12/17/15

WOD 4 Rounds: 175 Foot sled push @body weight. 1 Set of sprints, 15/12 Calories on assault bike. Rest between rounds. Attention:  Helo’s 3rd Annual Christmas Party is this Saturday.  Starts at 6:00 p.m. and Bingo/White Elephant starts at 7:00 p.m.  If you want to play Bingo, please bring a White Elephant present ($10 value) … Read more

Tuesday 12/15/15

WOD 15 Minute AMRAP: 30 Double unders, 20 Hollow rocks, 10 Lateral shuffles, 1 Rope climb. Ben will be teaching the snatch at 7:30 in the oly class.

Monday 12/14/15

WOD “Lynne” 5 Rounds for reps: Bodyweight bench press, Pull-ups. Attention:  Helo’s 3rd Annual Christmas Party is this Saturday, Dec. 19th starting at 6:00 p.m. with Bingo at 7:00 p.m.  If you want to play Bingo, bring a White Elephant present (approx. $10 value).  Next week, the Holiday schedule is as follows: Monday and Tuesday, … Read more

Friday 12/11/15

WOD “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press, High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk, High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk, 1 complex = … Read more

Thursday 12/10/15

WOD ” 13.2 Open Wod” 10 Minute AMRAP: 5 Shoulder to overhead 115/75, 10 Deadlifts 115/75, 15 Box jumps 24/20.  

Tuesday 12/8/15

WOD 5 Rounds for time: 5 Handstand push-ups, 10 Cleans 135/95, 15 Burpees, 20 Kettlebell swings 53/35, 25 Wall balls 20/14. 3 Minute break between rounds. 38 Minute time cap. Courtesy of CFNE. Attention:  Coach Ben will be teaching the Jerk in the Olympic Lifting Class at 7:30 p.m.!