WOD For Load: Sumo Deadlift 7-7-7-7-7, Weighted Strict Pull-up 5-5-5-5-5. Attention: Remember our Seventh Annual Helo Christmas Party will be Saturday night, on December 14th, with the always fun White… read more →
WOD Bring A Friend Day! AMRAP in 12 Minutes: 11 Bar Facing Burpees, 9 Deadlifts 135/95, 7 Front Rack Lunges 135/95, 5 Shoulder To Overhead. Attention: And the winner of… read more →
WOD For Time: 50 Box Jump Overs 24/20, 200 Double-Unders, 25 Dumbbell or Kettlebell Box Step Overs 70/50, Box 20. 12 Minute Time Cap. Attention: As November comes to a… read more →
WOD GFF EMOM for 20 Rounds: Burpees 10 20 5 11 2 18 6 15 4 8 17 3 13 9 12 14 16 7 19 1 This is an… read more →
WOD Happy Thanksgiving! Turkey 20k Row!! Attention: Remember no wods unless you signed up to do the Charity Turkey Row – 2 heats are at 4:50/5:00 a.m. and 6:30/6:45 a.m.!… read more →
WOD Cindy AMRAP in 20 Minutes: 5 Pullups, 10 Push-ups, 15 Air Squats. Or Mary AMRAP in 20 Minutes: 5 Handstand Push-ups, 10 Pistols, 15 Pull-ups. Pick your workout and… read more →
WOD Bring A Friend Day Teams of 2: 80 Calorie Row, 60 Wall Balls 20/14, 40 Toes To Bar, 20 Dumbbell Snatches 70/50, 10 Wall Walks. One partner works the… read more →
WOD “Chasing Annie” For Time: 50-40-30-20-10, Double-Unders, Situps, Run 400 Meters After Each Round.
WOD GFF For Time From 0:00 – 7:00:21-15-9,Burpee-to-Target 6″,15-12-9,Power Clean 135/95,From 7:00 – 14:00:15-12-9,Bar Facing Burpee,12-9-6,Thrusters,From 14:00 – 21:00:12-9-6,Burpee Box Jump-Over 24/20,9-6-3,Power Snatch. Attention: Regarding the Holiday Schedule for next… read more →
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