Tuesday 10/9/18

WOD AMRAP In 24 Minutes: 30 Squat Cleans 115/75, 100 Double-Unders, 100 Walking lunges, 30 Burpee Box Jumps 24/20. Randi’s B-day Wod! Attention: We are excited to announce that on Saturday, October 27th,  we will be hosting our first Helo’s House of Horrors Competition! It will be an in-house partner comp (male/male or female/female) starting … Read more

Monday 10/8/18

WOD 5 Rounds for time: 15 Sumo Deadlift High-Pulls 95/65, 20 Pull-ups. 14 Minute Cap. Attention:  Two quick things we need input on – first, if you are interested in being on an indoor co-ed Helo soccer team on Wednesday nights, at Soccer City, please put your name on the board – it will be … Read more

Saturday 10/6/18

WOD For Total Calories: 10 minutes 1 mile run – max calories with remaining time, Rest 2 minutes. 6 minutes 800 meter run – max calories with remaining time, Rest 2 minutes. 3 minutes 400 meter run – max calories with remaining time. (Calories will be either on the Assault Bike, Ski ERG, or Rower). … Read more

Friday 10/5/18

WOD GFF For Time: 9 Thrusters – 95/65, 150′ Bear Crawl, 15 Thrusters – 95/65, 150′ Bear Crawl, 21 Thrusters – 95/65, 150′ Bear Crawl.

Thursday 10/4/18

WOD AMRAP in 5 Minutes: 10 Burpees laterally Over Bar, 20 Double-unders, 3 Minutes Rest. AMRAP in 5 Minutes: 10 Burpees laterally Over Bar, 20 Double-unders.

Wednesday 10/3/18

WOD Teams of 2 For Time: 30 Synchronized “Synchro” Toes To Bar, 40 Synchro Dumbell Snatches 50/35, 50 Synchro Dumbell Box Step-Overs 50/35, 40 Synchro Dumbell Snatches 50/35, 30 Synchro Toes to Bar. 15 Minute time cap. Tuesday Night Musings by Coach Kris.  Showing Up.  Recently I read an IG post by Games athlete, Michaela … Read more

Tuesday 10/2/18

WOD Box Squat: 5 Sets of 6 Reps Heavy. Attention:  Ben will be coaching the Snatch at the Olympic Lifting Class!