Monday 12/7/15

WOD 3 Rounds for time: 10 Muscle-ups, 20 GHD sit-ups. 12 Minute time cap. Attention:  The Christmas party sign up will be on the board for Dec. 19th! The party will start at 6:00 pm with Bingo at 7:00 pm!  

Saturday 12/5/15

WOD In Teams of two – complete 3 Rounds for reps: 2 Minutes at each station, Mountain climbers, Kettlebell swings 70/53, Hand Release Push-ups, Assault bike for calories. 1 Minute break between rounds. Attention:  Helo’s Third Annual Christmas Party is on the evening of Sat., Dec. 19th! There will be a sign-up next week for … Read more

Thursday 12/3/15

WOD Death by 10 Meters: Run 10 meters on the first minute, Run 20 meters on the second minute, Run 30 meters on the third minute, Run 40 meters on the forth minute…, Continue until the meters can not  be completed. Score is rounds and distance. We will be inside.

Wednesday 12/2/15

WOD EMOM for 12 Minutes: Minute 1: 40 Double-unders. Minute 2: 3-7 strict handstand push-ups, Minute 3: row for calories 20/17. Sorry for late post.  Forgot to hit publish. Attention:  Remember, there will be a makeup Blackhawks Kids Class at 7:30 p.m. with Coach Kris!  

Tuesday 12/1/15

WOD 500 Meter row buy-in: Then 7 Rounds for time of 7 Toes to bar, 7 Dead-lifts 225/155, 7 Box jumps 30/24.