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! 

Wednesday 1/31/18

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.  

Tuesday 1/30/18

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.

Monday 1/29/18

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

Saturday 1/27/18

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

Friday 1/26/18

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

Thursday 1/25/18

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

Wednesday 1/24/18

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

Tuesday 1/23/18

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!

Monday 1/22/18

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