WOD For time: 5 K Run. No you won’t have to run the same mile 3 times. All you Ragnar athletes – this is your weekend long run. If you want to be taken through the warm-ups and breathing drills that you have been sent for your Ragnar training – then come on in! Dress Warm:) … Read more
WOD GFF AMRAP in 13 Minutes: 2 Muscle-ups, 4 Squat cleans thrusters 115/80, 4 Muscle-ups, 8 Squat clean thrusters 115/80, 6 Muscle-ups, 12 Squat clean thrusters 115/80, 8 Muscle-ups, 16 Squat clean thrusters 115/80. The muscle-ups go up by 2 reps. The squat clean thrusters go up by 4 reps. Click HERE to sign-up for … Read more
WOD Box squat: 3-3-3-3-3. Pick a weight and maintain for all sets. Happy Birthday Coach Ben! Attention: First, if you did the Challenge and haven’t gotten in your final log, or your before and after pics, please send them to Julia at julia@crossfithelo.com. Also, if you participated in the Challenge but haven’t paid the $25 … Read more
WOD For time: 15 GHD sit-ups, 20 Toes to bar, 25 Sit-ups (no arms), 30 V-ups, 35 Tap overs, 30 V-ups, 25 Sit-ups (no arms), 20 Toes to bar, 15 GHD sit-ups. 15 Minute cap. Happy Valentine’s Day! Attention: We have seen some awesome results from the Challenge! Congratulations to everyone who did it – … Read more
WOD For time: 50/35 Calorie row, 40 Dumbbell snatches 50/35, 30 Push press 115/80, 40 Dumbbell snatches 50/35, 50 5 Meter Side Shuffles. Attention: First, we are doing another zip up hoodie order plus the new thin hoodies! If you want one of the charcoal or light grey hoodies – please put your name on the … Read more
WOD For time 27-21-15-9 Reps of: Overhead squats 105/75, Bar facing burpees. 15 Minute cap. Attention: Only 2 more days Challenge Goers! Hang in there – remember to turn in your logs through Tuesday night! You must get your after measurements and photos done by Tuesday night as well because Julia will be compiling the … Read more
WOD For time: 100 Double-under buy in, 4 Rounds of: 12 Power Snatches 115/80, 12 Pull-ups. 100 Double-under buy out. Attention: Julia will be doing any after measurements during the 9 a.m. and 10 a.m. wods although the Challenge goes through to the 13th! Also, Somer Ahonen will be there taking photos at 11 a.m. … Read more
WOD EMOM for 30 Minutes: 1. 2 Rope climbs, 2. 15/12 Calorie bike, 3. 15 GHD sit-ups, 4. 15/12 Calorie row, 5. 18 Wall balls 20/14. Click HERE for old scores! Attention: The CrossFit Open starts in 15 days – register at www.games.crossfit.com and be sure to select CF Helo as your team! If you … Read more
WOD 3 Rounds for time: 400 Run, 21 Russian kettlebell swings 53/35, 12 Box jump overs 30/24. 12 Minute cap! Attention: The Challenge ends on the 13th – Julia will be at the box and doing measurements on Saturday during the two morning wods with the photographer coming at 11 a.m. for any one doing … Read more
WOD Teams of 2: AMRAP in 20 Minutes: 20/15 Calorie row, 10 Dumbbell thrusters 50/35. 1 Partner works the other rests. Attention: Hang in there Challenge Goers – there is officially only 1 week left! Julia will be at the Box doing measurements on Saturday Morning and on Sunday and then again on Tuesday Night … Read more