Wod Blog

WOD 10 minute amrap: 8 front squats 165/115, 20 double unders.  

WOD 5 Rounds for time: 20 pushups, 20 v-ups, 20 hip extensions.

WOD Hero Wod: “Daniel” 50 pullups, 400 meter run, 21 thrusters 95/55, 800 meter run, 21 thrusters 95/55, 400 meter run, 50 pullups. Wod can be done as a team.   “Dan was born in 1974 in Hartville, OH. Dan was always interested in guns and anything military. During his elementary school years, he would … Read more

WOD Running clinic today 9am to 10:30/11:00am.

WOD “Fight Gone Bad” Three rounds of: Wall-ball, 20/14, Sumo deadlift high-pull, Box Jump, 20″, Push-press, 75/55, Row (Calories), Athletes spend 1 min at each station accumulating as many reps as possible for each exercise.  No break between exercise athletes move from one exercise right into the next.  After the row the athletes will get … Read more

WOD Skill practice: Dumbbell snatch. 4 rounds for time: 20 dumbbell snatch 55/35. 20 air squats.  

WOD “Rowling” It’s like bowling but with a rower. Then: 3 x 150 foot sled push 210/150    

WOD For quality and load. Work up to 1 rep max clean and jerk. Then “Grace”: 30 clean and jerks for time 135/95. 6 Minute time cap.    At CrossFit Helo we emphasize mobilization and  encourage members to do lots of mobility exercises.  Mobility is much more then just “stretching”.  It’s taking care of joints, … Read more

WOD 10 Rounds for time: 1 Deadlift 315/205. 3 Deficit handstand pushups 45/25. 5 Toes to bar. ATTENTION On the next two Saturdays, (Nov. 9 and 16), we will be offering our first running clinic at CrossFit Helo!  If you have ever wanted to run more efficiently and/or work on your form and technique this … Read more

WOD In teams of 2 complete the following: See you tomorrow;)