WOD AMRAP in 5 Minutes:50 WallBall Buy-In 20/14,12 Deadlifts 185/135,12 Lateral Barbell Burpees.Rest 5 Minutes AMRAP in 5 Minutes:35 Wall Ball Buy-In,9 Deadlifts 225/155,9 Lateral Barbell Burpees.Rest 5 MinutesAMRAP 5:20 Wall Ball Buy-In,6 Deadlifts 275/185,6 Lateral Barbell Burpees. Attention: Festivus will be October 14th at Hermes CrossFit! It is a team competition – 2 person teams! … Read more
WOD 4 Rounds for time: 12 Overhead squats 95/65, 6 Muscle-ups. 10 Minute cap. Attention: First, our 4th Year Anniversary BBQ was a big success with Dallas receiving the most nominations with seven and winning the 6 months free membership prize! We thank everyone who came and made it a lot of fun, including those … Read more
WOD 5 Rounds for time: 30/20 Calorie row/ski/bike, 200 Meter sandbag run. Attention: Remember at 4 p.m. is our 4th Year Anniversary BBQ at Helo – come enjoy some food and fun – we will also be going over the nominations for the 6 month free membership and announcing the winner! There will be a … Read more
WOD GFF AMRAP in 20 Minutes: 1 Deadlift, 1 Squat clean, 1 Front squat, 1 Jerk. The complex should be unbroken. Pick a weight that allows you to get 20-30 rounds. Click HERE for old scores. If you completed more then 30 rounds increase the weight. Less then 20, decrease the weight. If you fell … Read more
WOD 10 Minute AMRAP: 10 Toes to bar, 10 Burpees. Attention: Get in your nominations for the free membership!
WOD 5 Rounds for time: 21 Jumping air squats, 15 Deadlifts 205/135, 9 Strict handstand push-ups. 18 Minute cap. Attention: Get your written nominations in for the 6 months of free CrossFit that will be given away at our 4th year anniversary BBQ this Saturday at 4 p.m.! Write your name on the board if … Read more
WOD AMRAP in 10 Minutes: 10 Dumbbell cleans 50/35, 20 Dumbbell 50/35 box step-ups 24/20, 30 Double-unders. Attention: Ben will be teaching the Clean and Jerk at the 7:30 p.m. Class! Also, sign up on the board for our 4th year Anniversary BBQ on Saturday at 4 p.m. for how many are coming, etc. We … Read more
WOD 9/11 Tribute Wod For time: 2001 Meter row, 11 Box Jumps 30/24, 11 Thrusters 125/85, 11 Burpee chest to bar pull-ups, 11 Power cleans 170/120, 11 Handstand push-ups, 11 Kettlebell swings 70/53, 11 Toes to bar, 11 Deadlifts 170/120, 11 Push jerks 110/75, 2001 Meter run. 35 Minute cap! Click HERE for past results. … Read more
WOD Fundraiser for Marcus Teams of 3: AMRAP in 18 Minutes: 100/85 Calorie Row, 75 Snatches 115/80. 50 Bar Facing Burpees, 4 Minute Rest. AMRAP in 18 Minutes: 100/85 Calorie Bike or Ski, 75 Clean And Jerks 115/80, 50 Bar Facing Burpees. Attention: We will be hosting only the 9 a.m. fundraiser wod for Marcus, the … Read more
WOD GFF “Kelly” 5 Rounds for time: 400 Meter Run, 30 Box Jumps 24/20, 30 Wall Balls. 35 Minute Cap. Click HERE for past results. Attention: First, we are doing our fundraising Wod for Marcus, the owner of CrossFit West Jordan this Saturday at 9 a.m., as he fights testicular cancer. All CrossFitters are … Read more