WOD Teams of 2: 21-15-9 Calories on the bike, Box jumps 24/20. 8 Minute cap. Rest 2 Minutes 21-15-9 Kettlebell swings 70/53, Wall balls 30/20. 8 Minute cap. Both athletes will do each wod. Athlete 1 does 21-15-9 then athlete 2 does 21-15-9. Attention: The Christmas party is this weekend and also Dallas is giving … Read more
WOD Tabata Holds: Hip extension hold, Ring support hold, Hollow body hold, Handstand hold. Then 5 sets of 14 sumo deadlifts. Attention: Don’t forget to sign up for the Christmas Party this Saturday – wear your ugliest or best Christmas sweater! Bring friends and family as it starts at 4:30 p.m. and then Bingo starts … Read more
WOD For time: 30 Chest to bar pull-ups, 50 Thrusters 65/45, 70/50 Calorie row. Attention: There will be a sign up on the Board for the 5th Annual Christmas Party on Saturday – it’s a fun time so bring your friends and family! Ben will be coaching the Clean at the 7:30 p.m. Olympic lifting … Read more
WOD 5 Rounds for time: 10 Power cleans 135/95, 10 Bar facing burpees. Click HERE for tips on those burpees! Attention: Make sure to get your order in for a Zip-Up Hoodie as we will be placing the Order by end of day. Also, the 5th Annual Helo Christmas Party is this Saturday, December 9th … Read more
WOD Hero Wod “Coffland” Hang from a pull-up bar for 6 Minutes, Each time you drop from the bar, Perform 800 meter run and 30 push-ups. U.S. Army Spc. Christopher j. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an … Read more