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WOD Teams of 3: 100/80 Calorie Bike, 75/60 Calorie Row, 50 Power Snatches 115/80, 100/80 Calorie Bike, 75/60 Calorie Row, 50 Clean And Jerks 115/80, 100/80 Calorie Bike, 75/60 Calorie Row, 50 Thrusters.

WOD GFF 60 Calorie Row, 50 Kettlebell Swings 70/53, 40 Chest to Bar Pull-ups, 30 Handstand Push-ups, 20 Dumbbell Burpees 50/35, 10 Ring Muscle-ups, 20 Minute Cap.

WOD 7 Rounds: 2:00 Max Calories Bike, :45 Max GHD Sit-ups, 1:15 Rest. Score is total reps. Tuesday Night Musing (posted on Wednesday:) by Coach Manny. PRESENCE.  What’s up me Helo familia!  Here’s a quote that I really like and it pops into my head a lot this time of this year with Christmas and … Read more

WOD From O:OO-10:00: 10-9-8-7-6-5-4-3-2-1, Dumbbell Squats 50/35, Bar Facing Burpees. From 10:00-18:00 Build To A Heavy Clean.

WOD For Time: 50 Double-Unders, 50 Burpees 50 Wall Balls 30/20, 50 Hip Extension, 50 Walking Lunges, 50 Knees To Elbows, 50 Push Press 45/35, 50 Kettlebell Swings 35/25, 50 Jumping Pull-ups, 50 Box Jumps 24/20.

WOD Teams of 2: 500/400 Meter Row, 400/300 Meter Row, 300/250 Meter Row, 200/150 Meter Row, 100/50 Meter Row. 17 Minute Time Cap. Partner one completes the row and partner two holds two Kettlebells in the front rack. Partners switch after each distance is rowed. Men will row 1500 meters in total and ladies will … Read more

WOD Teams of 2 For Time: 30 Deadlifts 225/155, 10 Rope Climbs, 30 Deadlifts 225/155, 20 Bar Muscle-ups, 30 Deadlifts 225/155, 10 Rope Climbs. 18 Minute Cap. Attention:  The 7th Annual Helo White Elephant Bingo Party is upon us! It starts at 5 p.m. and Bingo commences at 6 p.m. If you want to come … Read more

WOD GFF 3 Rounds: 21 Toes To Bar, 9 Push Press 165/115, 75 Double-Unders. 13 Minutes.

WOD Back Squat 2-2-2-2-2-2-2-2. Attention:  The 7th Helo Annual White Elephant Bingo Party is almost upon us!! Soo exciting – this Saturday, 5 p.m. is when the party starts, and the Bingo will commence at 6 p.m.! If you want to play Bingo, you must bring a prize ($10-15) for each person who would like … Read more

WOD Teams of 2: 4 Minutes Max Calories Row, 4 Minutes Rest, 4 Minutes Max Calories Bike, 4 Minute Rest, 4 Minute Max Calories Row. One person works for 4 minutes while the other rest. We will also be doing Ab Bonanza! Bring in your Holliday cards for the wall! Tuesday Night Musings with Coach … Read more