Thursday 2/1/18
WOD Just have to come in and take your medicine today! Attention: We are getting closer to the end of the week so remember to get your weight in and logs completed for Saturday for you Challenge goers!
WOD Just have to come in and take your medicine today! Attention: We are getting closer to the end of the week so remember to get your weight in and logs completed for Saturday for you Challenge goers!
WOD 5 Rounds for time: 1 Minute max calorie row, 1 Minute max snatch 75/55, 1 Minute max abmat sit-ups, 1 Minute rest.
WOD AMRAP in 20 Minutes: 1 Rope climb, 10 Push-ups, 15 Air squats, 100 Meter run. Ben will be working the snatch at 7:30 oly class.
WOD For time: 10-9-8-7-6-5-4-3-2-1, Deadlifts 225/155, 1-2-3-4-5-6-7-8-9-10, Box jump-overs 24/20. 8 Minute time cap! Click HERE to signup for the Crossfit Open! Pick your affiliate as Crossfit Helo and join our team CF Helo! Attention: First, the CrossFit Open is upon us! The CrossFit Open is a worldwide competition, that we also do in house … Read more
WOD Teams of 2: 150 Wall balls 20/14, Partner holds deadlift 155/105, 100 Kettlebell swings 50/35, Partner holds plank, 100 Burpees over bar, Partner holds plate overhead. One partner works the other rests. Can be done in any order. Attention: No Powerlifting class and remember if you are doing the Challenge, to turn in your … Read more
WOD GFF Teams of 3: AMRAP in 25 Minutes: 200/150 Calories on bike, 120 Chest to bar pull-ups, 60 Clean and jerks 115/80, 50 Clean and jerks 135/95, 40 Clean and jerks 155/105, 30 Clean and jerks 185/135, 20 Clean and jerks 205/145. Attention: No Powerlifting on Saturday! Also, for the Challenge goers – remember … Read more
WOD 3 Rounds of 5:00 minutes on / 5:00 off: 100 Double-under buy-in. AMRAP Round 1 12 Front squats 95/65, 12/9 Calorie row, AMRAP Round 2 8 Front squats 115/80, 12/9 Calorie row, AMRAP Round 3 4 Front squats 135/95, 12/9 Calorie row. Score is total reps Attention: First, no Powerlifting class this Saturday at … Read more
WOD Teams of 3: AMRAP in 8 Minutes: Max Calorie ski, 2 Minutes rest. AMRAP in 8 Minutes: Max Sandbag carry 150′, 2 Minutes rest. AMRAP in 8 Minutes: Max 3 point shots! Partners must hold kettlebells. Attention: For those of you on the Challenge, this week is always tough but it will mark the … Read more
WOD AMRAP in 14 Minutes 3 Overhead squats 135/95, 6 Hand release push-ups, 9 Box jumps 24/20. Attention: Remember no Olympic Lifting Class at 7:30 pm!
WOD For time: 21-15-9 Dumbbell Snatches 50/35, Burpees Over Dumbbells. 7 Minute Cap! Attention: No Olympic Lifting Class this week! We are seeing some great results already on the Challenge as we are 2 weeks in! Remember it’s consistency not perfection and in these upcoming few weeks use your coaches as a resource. The leaderboard is … Read more