Thursday 3/31/16

WOD 4 Minutes to complete: 800 M Run then max reps air squats in remaining time, 4 Minute rest. 4 Minutes to complete: 800 M Run then max reps med ball clean 20/14 in remaining time, 4 Minute rest. 800 M Run then max reps wall balls 20/14 in remaining time. Score is total reps. … Read more

Wednesday 3/30/16

WOD 2 Rounds for time: 20 Cleans 135/95, 5 Muscle-ups, 20 Shoulder to overhead 135/95, 5 Muscle-ups. Attention:  First, congratulations to the following Box Winners for the 2016 Open! 1.  Overall Open Female Box Winner : Jessica Smith; 2.  Overall Open Male Box Winner: Kyle Canham.  (Both Jessica and Kyle will receive $50 Nike gift … Read more

Tuesday 3/29/16

WOD For time: 27 Calorie row, 27 Calorie assault bike, 21 Calorie row, 21 Calorie assault bike, 15 Calorie row, 15 Calorie assault bike, 9 Calorie row, 9 Calorie assault bike. Attention:  This year the prize for signing up for the CrossFit Open and competing was 2 Free Months at CF Helo! And the winner … Read more

Monday 3/28/16

WOD AMRAP in 15 Minutes: 30 Second handstand hold, 15 Sumo deadlifts 205/135, 10 PVC hops 30/24″. Attention: We hope everyone had a great Easter! We will be announcing the winner of the 2 free months at Helo after the 6:30 p.m. wod.  The Box Winners will be announced on Tuesday!   

Saturday 03/26/16

WOD You guessed it … Mystery wod:) Attention:  First, what an amazing night! You all crushed it, we are so proud, and while we want to send thank yous and shout outs to so many, but for now just a quick thanks to In The Event for the fun oxygen bar! Second, given that we … Read more

Friday 3/25/16

WOD Workout 16.5 21-18-15-12-9-6-3: Thrusters, Burpees. M 95 lb.      F 65 lb. Attention: The Last Open Wod and it’s going to be a fun one! Come in and have some French Toast from the Matterhorn French Toast Truck and if you’re going to need some oxygen  – luckily we will have an Oxygen Bar there … Read more

Thursday 3/24/16

WOD 12 minutes to establish a 2 rep max power snatch. Then complete a 10 Min EMOM: 3 snatches at 75% of 2 rep max power snatch on odd minutes, Skill practice (i.e. muscle-ups, double-unders, etc.) on even minutes.

Wednesday 3/23/16

WOD EMOM for 20 Minutes: 1st Minute 15/12 Calorie assault bike, 2nd Minute 15 Slam balls 25/20, 3rd Minute 18/15 Calorie row, 4th Minute 50 Double-unders.