Month: April 2016

WOD For time: 1000 Meter row, 50 Dumbbell thrusters 35/25. 300 Foot bear crawl. Attention: Remember, there is no Olympic lifting class this week.  

WOD 10 Rounds: 3 Bar muscle-ups, 5 Deadlifts 225/155, 20 Double-unders. Attention: First, we had a blast at Festivus this weekend – great job to all the athletes! We have a bunch of great movers and you did us all proud! Congrats to Missy and Jose who both finished 2nd in their divisions! Second, the Olympic … Read more

WOD Remember No 9 am or 10 am WODs! Come support Helo athletes at Festivus. Starts at 9 am at Hermes CrossFit. We will be meeting at 6:45 am for anyone who wants to carpool! Missy Tiffany Gaylyn Brooke Shannon Nic Mari Jose Cam Brett Torrey Mason

WOD GetFitFriday GFF 3 Rounds for reps. 4 Minute AMRAP: 10 Burpee pull-ups, 10 Wallballs 24/20, 10 Box step-ups 45/35. 2 Minutes rest. (for those of you doing Festivus you can come in and work on your 1rm thruster) Attention:  No 6:30 p.m. Wod. On Saturday no classes as we are encouraging all our members … Read more

WOD AMRAP in 15 Minutes: 2 Rope climbs, 4 Handstand push-ups, 6 Toes to bar, 8 Box jumps 24/20, and 10 DB snatches 70/50. Attention:  One of our members, Nicole Barnett’s son, Micah, is completing his Eagle Scout project by doing a food drive for the Navajo Nation.  Micah will have his food drive box in … Read more

WOD For time: 50 Squat cleans 145/100, Every time the bar is dropped, run 400 meters. 20 Minute cap. Attention: If you are interested, we have had a final spot open up on one of our Ragnar teams! Let Alecio know if you want to get in on it! 

WOD Festivus Wod ish: 3 Minute clock: 20 Calorie row, Max reps bench press. 2 Minute clock: 15 Calorie row, Max reps bench press. 1 Minute clock: 10 Calorie row, Max reps bench press. Athletes may pick the bench press weight. Score is total reps benched X weight. Attention:  This week there will be no … Read more

WOD Teams of 3: 150 Dynamic push-ups, 150 Abmat sit-ups, 150 Ring rows, 150 Russian kettlebell swings 70/53. One person working at a time and kb must not touch the ground. 5 Burpee penalty if kettlebell touches the ground.

WOD In Teams of 2. 3 Rounds of: 6 Power cleans 185/125, 2 Minutes max calories on assault bike. Rest 4 Minutes. 3 Rounds of: 8 Deadlifts 225/155, 2 Minutes max calories on rower. 1 Partner works while the other rests. Score is team’s calories on the bike and rower.

WOD Festivus wod: 25 wall balls,25 air squat,25 hand-release push-ups or tire flips,25 double unders OR 50 single unders,25 American kb swings, 25 double unders OR 50 single unders,25 hand-release push-ups or tire flips, 25 air squat,25 wall balls. 10 Minute cap! Tire is an option for none festivus people. The tires maybe dirty so dress appropriately. … Read more