WOD Teams of 2-3: 150′ Wheelbarrow, Then 3 Rounds of: 60/45 Calories Bike, 45 Jumping Lunges. Only one person can work at a time and during the bike segment – partners not riding must hold a wall sit. Tuesday Night Musings with Coach Alecio. The future of CrossFit Helo. Tonight I just wanted to give … Read more
WOD 30 Minutes To Complete 2 Rounds of: 20 Alternating Turkish Get-ups 53/35, 40/30 Calories Of Choice. Attention: Ben will be coaching the Jerk at the Olympic Lifting Class!
WOD Julia’s Week of Adventure Island Programming! 800 M Run Buy In, Then 4 Rounds of: 10 Overhead Squats 95/65, 21 Flutter Kicks (4 Count), 15 Hand Release Push-ups. 15 Minute Time Cap. Attention: Come watch our CF Helo Softball Team on Monday night (tonight if you are reading this in the morning:) at 7:15 … Read more
WOD Kyle’s B-day Wod! 3 Rounds: 10 Body Weight Back Squats, 20 Box Jumps 24/20, 30 Wall Balls 20/14, 200 Meter Med Ball Run, 200 Meter Med Ball Toss. 22 Minute Cap. Attention: No Powerlifting class at 8:00 a.m.! Also, we are proud to say that for the Mountain Meltdown last weekend – we were … Read more
WOD GFF “Amanda” 9-7-5 Reps of: Muscle-ups, Snatches 135/95. 10 Minute cap. Click HERE for past scores.
WOD EMOM x 20 Minutes: Odd Minutes Movement 1, Even Minutes Movement 2. Athletes get to pick two movements that they want to work-on or do. Examples are things like double-unders, muscle-ups, overhead squats or sandbags. Pick two movements and work on them!
WOD Death By: Burpees & Front Squats 95/65. You add 1 each Minute. Tuesday Night Musings with Coach Manny. Working Your Way Back. Hello my Helo Fam! Today, I would like to talk to you about coming back from some time off – whether it is from an injury, or a long work trip vacation, … Read more
WOD 3 Rounds: 1 Minute Bike For Calories, 1 Minute Rest, 1 Minute Max Deadlifts 205/135, 1 Minute Rest, 1 Minute Max Ghd Sit-ups, 1 Minute Rest. Score is total reps. Attention: Ben will be doing the Clean at the Olympic Lifting Class!
WOD Kyle’s Week of Programming! For Time: 400 Meter Run, 21-15-9 Strict Pull-ups, Strict Handstand Push-ups, 400 Meter Run. 14 Minute Cap. Attention: What a great time was had at the Mountain Meltdown at the Olympic Park this weekend – we had 3 teams compete plus individuals to have 0ver 20 athletes kicking booty! To … Read more
WOD 5 Rounds For Reps 1 Minute At Each Station: Box Jumps 24/20, Kettlebell Swings 53/35, Russian Twists 20/14, Rest. Attention: There will only be a 7 a.m. wod and then the 8 a.m. Powerlifting Class! The bus taking everyone up to Mountain Meltdown will be arriving at 10:45 a.m. so please get there by … Read more