Month: October 2018

WOD AMRAP in 15 Minutes: 10 Chest to Bar Pull-ups, 15 Dumbbell Snatches 50/35, 20 Sit-ups, 30 Double-Unders. Attention:  Preston will be coaching the deadlift at the Powerlifting class!  

WOD GFF 5 Rounds: Ring Dips Max Reps, 1 Minute Rest, 150′ Kettlebell Front Rack Walk AHAP, 1 Minute Rest, 150′ Backwards Sled Drag AHAP, 1 Minute Rest. Attention:  Congratulations to the Helo Co-Ed Softball team for wrapping up their regular season and securing the No. 1 seed for the quarter finals with an undefeated … Read more

WOD For time: 400 Meter Run, 20 front rack lunges, 165/110 400 Meter Run, 15 front rack lunges, 165/110, 400 Meter Run, 10 front rack lunges, 165/110, 400 Meter Run, 5 front rack lunges, 165/110. Attention: You still have time this week to sign up for the in-house competition on Oct. 27th – so don’t … Read more

WOD Teams of 2 AMRAP in 22 Minutes: 10 Calorie Row, 10 Russian Kettlebell Swings 70/53, 10 Toes to Bar. One partner works while the other rests. Tuesday Night Musings by Coach Manny. Scaling is good.  What’s up Helo Family! I want to start off by telling you about my last injury.  I hurt my … Read more

WOD For Time: 100 Back Squats 135/95, Every time you stop for more than 5 seconds, you have to drop the bar and do 10 bar facing burpees. 12 Minute Cap. Attention: Okay, Alecio is feeling generous and you can still sign up for the In-House Helo’s House of Horrors Competition on Oct. 27th (so … Read more

WOD AMRAP In 11 Minutes: 6 Clean & Jerks 155/110, 40 Double-Unders. Attention: First, Congratulations to Sasha and Bailee as they finished 3rd at the Festivus Games at Hermes CrossFit this weekend! Second, if you haven’t signed up with a partner for the In-House Helo’s Halloween House of Horrors Costume Competition on the morning of … Read more

WOD TABATA: Row, Ghd-Situps, Assault Bike, Plank Hold. Attention:  Good Luck to Bailee and Sasha competing in the Festivus Games at Hermes CrossFit!! Also, there will be no Powerlifting class at 8 a.m. 

WOD 5 Rounds for time: 20 Wall balls 20/14, 10 Single Arm Push Press  R&L 50/35, 200 Meter Run. 18 Minute Cap. Attention:  For our Helo’s House of Horrors Comp – we have added a prize for the winning teams of the RX divisions – 1 month of Free CrossFit!!! Oh yes!! So get signed … Read more

WOD 12 Minutes: Build to 5 Rep Max Pause Deadlift. Then AMRAP in 5 Minutes: 5 Deadlifts 225/155, 10 Box Jumps 24/20. Attention:  We will have a sign-up on the Board for Helo’s House of Horrors Competition – so grab your partner (male/male or female/female) as you have until the 15th to sign up and we … Read more

WOD Teams of 2 20 Minute Alternating EMOM: Odd Minute Calories of Choice, Even Minute 2 Rope Climbs. Score is calories completed between the partners. Tuesday Night Musings by Coach Stef.  “I RX’d the Warm-Up”. It’s 3 minutes until class starts, you’re trying to find a parking space, and you’re still in your work clothes!!!! For a Wednesday … Read more