WOD 5 Rounds for calories: 30 Seconds max effort on assault bike. 4:30 Break between rounds. This is going to sting a little bit:) Attention: We are excited for everyone who came to hear the Challenge talk tonight and we will be emailing the handout to those that requested it as well! On Friday night … Read more
WOD For time: Unbroken double-unders, 10-20-30-40-50-40-30-20-10. Into Ab pyramid, 15 GHD sit-ups, 20 Toes to bar, 25 Sit-ups, 30 V-ups, 25 Sit-ups, 20 Toes to bar, 15 GHD sit-ups. Attention: Fitness/Nutrition Challenge talk at 7:30 p.m. – be there or be square!
WOD “The Chief” 5 Rounds for reps 3 Minutes of: 3 Power cleans 135/95, 6 Push-ups, 9 Squats. 1 Minute rest. Attention: First, the Fitness/Nutrition Challenge talk is Wednesday at 7:30 p.m.! The Challenge starts on Monday, Jan. 11th! Second, Coach Ben is teaching the Snatch in the Olympic Lifting Class!
WOD 10 Minute AMRAP: 10 Front rack lunges 135/95, 20 Kettlebell swings 53/35. Attention: First, regarding the Paleo Nutrition/Fitness Challenge that starts on Jan. 11th, the talk will be on Wednesday at 7:30 p.m. It is mandatory if you have not done a Challenge at Helo before. If you have done it before but are hazy on … Read more
WOD 5 Rounds for time: 2 Legless rope climbs, 5 Bar muscle-ups, 7 Handstand push-ups, 15 Box jumps 24/20. Manny’s b-day wod! Attention: Congratulations to the May and Landies families! Crazily – we have 2 new Helo babies both born on New Years Day – 1/1/2016! Meet Staylee Christine May and Remington Jay Landies! Alecio … Read more
