WOD GFF “Freedom Sauce” AMRAP in 3 Minutes: 21 Overhead squats 95/65, 21 Burpees over the rower, Max cals on the rower. Rest 3 Minutes. AMRAP in 3 Minutes: 18 Overhead squats 115/80, 18 Burpees over the rower, Max cals on the rower. Rest 3 Minutes. AMRAP in 3 Minutes: 15 Overhead squats 135/95, 15 … Read more
WOD Randi’s Birthday Wod AMRAP in 20 Minutes: 1 Rope climb, 30 Calorie row, 30 Box jumps 24/20, 30 Russian kettlebell swings 53/35, 30 Double-unders, 30 Dumbbell snatches 50/35, 30 Burpees. Attention: Ragnar is filling up quick, only a few spots are left! If you are interested, please let Alecio know! Randi will have donuts … Read more
WOD Build to heavy set of 5 strict press. Then “Archer” Teams of 3: On the minute x 12 (4 Rounds) Minute 1 – 12 Push press, Minute 2 – 15 Ghd sit-ups, Minute 3 – max cals on bike. Attention: Ben will be teaching the Clean at the 7:30 p.m. Olympic Lifting Class. … Read more
WOD Karen For time: 150 Wall balls 20/14. 10 Minute cap. Attention: Great job to all of our athletes who competed in Festivus! You moved well and represented Helo in a way that made us proud! If you just want to come in today and move around a bit – you are welcome to! Also, … Read more
WOD For time: 5000 Meter row. Attention: Festivus is going on at Hermes CrossFit! Good luck to all our athletes and go cheer if you can! There will only be the 8 am powerlifting class and 9 am wod!
WOD GFF 3 Rounds for time: 75 Double-unders, 50 Air squats, 15 Power cleans 135/95. Attention: If you are interested in doing the Zions Ragnar Trail Race, let Alecio know. It’s the weekend of May 11, 2018!
WOD AMRAP in 10 Minutes: 1 Rope climb, 3 Deadlifts 315/205, 30 Foot handstand walk. Attention: Festivus this weekend – we have a good number of teams competing ! We only have the 8 a.m. Powerlifting and 9 a.m. Wod on Saturday so you can go cheer on your fellow athletes. Alecio also apologizes to … Read more
WOD AMRAP in 15 Minutes: 15 Toes to bar, 12 Dumbbell reverse lunges, 9 Dumbbell push-press. Weight 50/35. Attention: Festivus will be this Saturday at Hermes CrossFit and there will be the 8 a.m. Powerlifting Class and the 9 a.m. Wod but no 10 a.m. Wod!
WOD Teams of 2: Calorie assault bike 50/35, 200 Double-unders, 800 Meter sandbag run, 200 Double-unders, 100 Partner burpees. (5 a.m. and 6 a.m. dress warm) Attention: Ben will be coaching the Snatch in the Olympic Lifting Class at 7:30 p.m.!
