WOD For time: 21-15-9, Push press 155/105, 42-30-18, Wall balls 20/14. Attention: First day of 5 a.m. Weekday Wods and Helo Hi-Kicks (remember members its $35 if you want to… read more →
WOD 3 Rounds for time: Teams of 2: 1000 Meter row. Each partner will do 3 rounds. 1 partner works the other will rest. Attention: Remember, Little Birds is returning… read more →
WOD Open 14.1 AMRAP in 10 Minutes: 30 double-unders, 15 snatches @75/55 lbs. Attention: First, for the 1st practice for the softball teams – we are changing the date to… read more →
WOD “Nasty Girls” 3 Rounds: 50 Air squats, 7 Muscle-ups, 10 Hang cleans 135/95. Attention: On Thursday, September 1st, we will be starting the 5 a.m. Wods and Helo Hi-Kicks… read more →
WOD In teams of two for time: 1 mile farmers carry 75/55 -1 partner carries at a time. When you drop or switch, do 5 gobblet squats.
WOD 12 Minute AMRAP: 10 Deadlifts 225/155, 10 Lateral box jumps 24/20, 2 Rope climbs. Make sure you wear long socks and long pants!
WOD For time: 800 Meter run, 50/40 Calorie Assault bike, 30 Clean and jerks 135/95. Attention: Remember the Helo 3 Year Anniversary BBQ this year will be at the Herriman… read more →
WOD 3 Rounds for time: 35 Wallballs 20/14, 25 Chest to bar pull-ups, 100 Double-unders. Attention: First, we are still missing a couple of people who need to pay for… read more →
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