WOD For Time: Run 1600 Meters, Rest 3 Minutes, Run 1200 Meters, Rest 2 Minutes, Run 800 Meters, Rest 1 Minute, Run 400 Meters. If an athlete can not hold an average pace of 9:30 or faster for the entire workout they should do the second option. The goal is to keep the intensity up … Read more
WOD Partner Wod! Alternating EMOM 20: 15 Wall Balls 20/14, Max Power Cleans Remaining Time. Partner’s alternate minutes. Each partner will do a total of 10 rounds. Score is total cleans.
WOD GFF Teams of 2: 3 Rounds: 1000 Meter Row, 50 Burpees, 50 Box Jumps 24/20, 800 Meter Run. 35 Minute Time Cap.
WOD 5 Rounds: 12 Snatches 95/65, 60 Double-Unders. 11 Minute Cap! Attention: Given that there are a couple of things going on the weekend of September 28th for the annual Helo golf event – we are going to see if we can book the afternoon of Saturday, September 21st at Fore Lakes Golf Course and … Read more
WOD On a 20:00 Minute Clock: From 0:00- 10:00 – 2 Front Squats Every Minute. From 11:00-20:00 – 2 Back Squats Every Minute. Moderate to heavy load across all sets. We Interrupt our Tuesday Night Musings (One more time) for this (Second) Exciting News Flash! An updated special announcement brought to you by the Owners … Read more
WOD 3 Rounds: Run 200 Meters, 10 Meter Handstand Walk, Row 200 Meters, 20 Deficit Push-ups 6/3, 200 Meter Farmer Carry 50/35.
WOD 4 Unbroken Rounds: 12 Deadlifts 155/105, 9 Hang Cleans 155/105, 6 Shoulder To Overhead 155/105. 9 Minute Cap.
WOD Teams Of 2: For Time: 40 Box Jumps 24/20, 100 Toes To Bar, 40 Box Jumps 24/20, 150 Push ups, 40 Box Jumps 24/20, 200 Air Squats, 40 Box Jumps 24/20, Run 800 Together. 25 Minute Cap. Attention: Get your calendars out as we are planning the Helo annual Golf Tournament (9 holes with … Read more
WOD WOD GFF 12 Minutes Build In Weight 1 Clean 1 Front Squat. AMRAP In 12 Minutes: 6 Unbroken Front Squats 70% Of Best Lift, 3 Strict Muscle-ups.
