WOD 20 Minutes For Quality:, 6 Turkish Get-ups Left Then Right, 12 Ring Rows, 6 Box Jumps 34/30.
WOD Front Squat Or Back Squat 3-3-3-3-3, Build in weight and go heavy. Then Ab Pyramid. 10 Minute Cap. Tuesday Night Musings by Coach Julia. Leadership, Honor, and Integrity… read more →
WOD 3 Rounds for time: 20/15 Calories on the Bike, 400 Meter Run, 10 Burpee Box Facing Jump Overs – 24/20. 3 Minute rest between rounds. Score is time of… read more →
WOD Teams of 2: AMRAP in 28 Minutes: 2 Rounds of 20/15 Calorie Row, 10 Clean and Jerks. Attention: Thanks to everyone who came out to compete, cheer, and judge… read more →
WOD It’s Helo’s In-House “House of Horrors” Halloween and Costume Competition!! So no Wods today but come and cheer on your fellow athletes, or if you are competing rest up… read more →
WOD GFF Marcus’ Birthday Wod! For time: 41 Thrusters 95/65, 41 Sit-ups, 41 Snatches 95/65, 41 Sit-ups, 41 Kettlebell swings 53/35. 15 minute time cap. Just under two weeks ago,… read more →
WOD EMOM X 20: Odd minute movement 1, Even minute movement 2. This week you can pick between cardio, gymnastics or a lift. This is also a great time to… read more →
WOD For time Teams of 2: 100/80 Calorie row, 800 Meter Sandbag run 100/75, 100 Lateral Burpees over Parallettes. One partner works while the other rests, except for the run.… read more →
WOD For time: 50 Wall Balls, 10 Box Jumps, 40 Wall Balls, 10 Box Jumps, 30 Wall Balls, 10 Box Jumps, 20 Wall Balls, 10 Box Jumps, 10 Wall Balls,… read more →
WOD Build to Heavy 3 Rep Hang Clean, Build to Heavy 3 Rep Bench Press. Attention: For the in house Helo’s House of Horrors Costume Competition – this is your… read more →
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