Month: January 2020

WOD 12 Minutes: Build to a 1 Rep Max Push Press. Then 12 Minutes: Build to a 1 Rep Max Clean.

WOD 3 Rounds: 400 Meter Run, 21 Kettle Bell Swings 70/53, 12 Chest to Bar Pull-Ups. 15 Minute Cap.

WOD EMOM 20: Odd Minutes 18/12 Calorie Bike, Ski, Row. Even Minutes 10 Hand Release Push-ups + 1 Rope Climb. Attention:  Remember to turn in your logs by 12 p.m.!! The numbers are up on the board!

WOD GFF On a 20:00 Clock: From 0-10:00 Karen 150 Wall Balls 20/14. From 10:00-20:00 Annie 50-40-30-20-10 Double-Unders, Sit-ups.

WOD 3 Rounds 15 Burpee Box Jump Overs 24/20, 30 Dumbbell Hang Power Cleans 50/35. 13 Minute Cap. Attention: Just as a friendly reminder, please do not park in the first or the end parking spots (beside the dumpster) as those are designated for both tenants on either end and we appreciate you leaving those … Read more

WOD 5 Rounds On a 2:30 Clock: 500/400 Meter Row, Then 10 Rounds On a 1:00 Clock: 150/100 Meter Row. Tuesday Night Musings with Coach Julia.  Hanging in when things get stale.   Good Evening All:  I am writing as we are now 2 weeks into our Healthy Lifestyle Challenge at Helo, and I find … Read more

WOD “Bell” 3 Rounds 21 Deadlifts 185/125, 15 Pull-ups, 9 Front Squats 185/125. 11 Minute Cap. Private Martin Bell was killed on January 25, 2011, whilst serving with the 2nd battalion, the parachute regiment on operations in Helmand Province, Afghanistan. He was fatally wounded when he stepped on an improvised explosive device while extracting Box … Read more

WOD For Load: Power Snatch 10-8-6-4-2-2-2-2. Attention:  Great job on those doing the Challenge getting through their first full week! So, points will be up on the board this week! Everyone is doing really well as we try to focus on real, unprocessed food, and also remember – you need to write down what you … Read more

WOD Teams of 3: AMRAP 25: 20/14 Calorie Bike, 15 Wall Balls. One person works the other two rest. Attention:  Remember to turn in your logs by 12 p.m. (should be from last Saturday to Friday) as we are through our first full week of the Challenge – bring them into the box or send … Read more

WOD GFF “Christine” 3 Rounds: 500 Meter Row, 12 Deadlifts @ Bodyweight 21 Box Jumps 24/20. 13 Minute Cap. Attention:  First, the Poker night on March 7, is for all, not just the men! Second, the weekend before, February 29th, will be the Leap Year In-House Competition – we will be putting it to a … Read more