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
WOD GFF Liftoff AMRAP in 12 Minutes: 25 Pull-ups, 50 Calorie row, 100 Overhead squats 45, 50 Box jumps 24/20, 25 Pull-ups. Attention: Awesome job to all on the first part of the CrossFit Liftoff – we had a lot of fun tonight and a lot of PRs! We will be officially doing the … Read more
WOD Tabata: Max Calorie ski, Dumbbell hang cleans 50/35, Max Calorie bike, Wall balls 20/14, 10 Meter sprints. Attention: We will be doing the CrossFit Liftoff during the 6:30 p.m. wod, so come hang out and have some fun while doing the Clean & Jerk and the Snatch! Make sure you get there a bit … Read more
WOD AMRAP in 12 Minutes: 10 Handstand push-ups, 10 Box jumps 30/24, 10 Toes to bar. Attention: First, remember the Annual Helo Bingo/White Elephant Christmas Party is on Saturday, December 9th! It’s always a lot of fun and if you want to play Bingo then bring a White Elephant prize that is about $10! There … Read more
WOD 5 Rounds for time: 10 Deadlifts 225/155, 20/18 Calorie row, 30 Double-unders. 15 Minute cap. Attention: Just a reminder, on Thursday and Friday at 6:30 p.m. we will be running the CrossFit Liftoff! Second, there will be no Olympic Lifting Class at 6:30 p.m.
WOD EMOM for 20 minutes: 1 Squat Snatch + 1 Overhead Squat. Click HERE for old scores. Attention: We hope everyone had a great Thanksgiving! The two winners of the 20 k Turkey Row who will be receiving 1 free month of CrossFit were: for the men – Jordan Holt with a speedy time of … Read more