Month: March 2016

WOD 4 Rounds for reps: 1 Minute max cals on assault bike, 1 Minute rest, 1 Minute max atlas stone ground to shoulder, 1 Minute rest.

WOD “Helen” 3 Rounds for time: 400 Meter run, 21 Kettlebell swings 53/35, 12 Pull-ups.

WOD 5 Rounds: 10 Burpees onto a plate 45, 15 Back squats 135/95.

WOD 20 Minute AMRAP: 15 Calorie row, 15 Ghd sit-ups, 15 Hang power snatch 95/65. Attention:  Everyone doing the Open – remember to enter your score well before 6 pm (you need your tiebreaker time so if you don’t have it, text Alecio tomorrow early so he can go look at your paper)! Also, Ragnar … Read more

WOD 5 Round for reps: 40 Seconds max reps push jerks 135/95, 20 Rest, 40 Seconds max reps assault bike for cals, 20 Rest, 40 Seconds max reps deadlifts 225/155, 20 Rest. Attention: Great job to everyone who got through 16.2! For anyone that has not gone yet, we will be hanging around to do more … Read more

WOD WORKOUT 16.2 Beginning on a 4-minute clock, complete as many reps as possible of:   25 toes-to-bars   50 double-unders   15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to:   25 toes-to-bars   50 double-unders   13 squat cleans, 185 / 115 lb. … Read more

WOD 27-21-15-9: Calories on rower, Box jumps 24/20.  

WOD 20 Heavy Turkish Get-Ups.  You choose the weight. 5 Min AMRAP: 10 Ring-rows, 5 Handstand push-ups. Attention:  We are pleased to announce that this Friday for 16.2 – The Matterhorn French Toast Truck will be at Helo from 5:30 p.m. to 7:30 p.m.  We will be starting heats again at 4:30 p.m. Come hungry … Read more

WOD 3 Rounds of: 400 Meter run, 30 Wall balls 20/14, 3 Rope climbs.