Month: May 2017

WOD Regionals Event 6 For time: Calories on the bike 30/25, 20 Burpee box jumps 30/24, 10 Sandbag cleans. Attention: Preston will be coaching the Bench Press at the 8 a.m. class! 

WOD GFF 5 Rounds for time: 5 Muscle-ups, 10 Dumbbell thrusters 50/35, 400 Meter run. 18 Minute cap. Attention: First, we will be doing Murph and a BBQ for Memorial Day so plan accordingly! Second, Regionals start this weekend so look for it on FB or the CrossFit Games website!  

WOD Teams of 2 for time: 30-20-10 Calorie row, Power snatches 75/55. One partner starts on the row – the other on the snatches. Each person will complete all the reps for row and snatches. Partner 1 does 20 calories row while partner 2 does 20 power snatches and then they switch.

WOD AMRAP in 12 Minutes: 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. After completing a full round start the next with toes to bar.

WOD AMRAP in 20 Minutes: 10 Deadlifts 225/155, 20 Burpees over bar, 30 Med ball cleans 20/14, 40 Mountain climbers.

WOD “Lynne” 5 Rounds For Reps: Bodyweight bench-press, Strict pull-up. Rest 2-3 minutes between rounds. After bench go directly into pull-ups. Attention: Congratulations to all of the athletes that competed in either the Ragnar Trail Race at Zions or the Park City CrossFit Mountain Meltdown! We had almost 60 athletes representing Helo and we wanted … Read more

NO WOD:) Box is closed today and tomorrow – so go watch your fellow athletes compete at the Park City CrossFit Mountain Meltdown – the individuals go at 1:40 p.m. and teams go at 1:50 and 2 p.m.!! (P.S. Evan just posted Kettlebell Thrusters will be there – 53/35 with scaled options – it’s going … Read more

WOD Work on Rope Climbs (legs or legless), then work up to a 1 Rep Max Power Clean & Jerk. Please note that the Clean & Jerk is to help our Mountain Meltdown folks figure out what they can do on game day. (Remember to wear long pants and/or sleeves). Attention: First, remember the Box … Read more

WOD AMRAP in 15 Minutes: 3 Calories on Bike, Ski or Rower, 3 Burpees, 30 Double Unders, 6 Calories on Bike, Ski or Rower, 6 Burpees, 30 Double unders, Keep adding 3 reps to the cals and burpees until time runs out.  Double unders stay the same.

WOD For time: 50 Wall balls 20/14, 50 Handstand push-ups, 50 wall balls 20/14.