WOD 50 Hollow rocks, 40 Flutter kicks, 30 Knees to elbow, 20 Hip extensions 25/15, 10 Burpees sit-ups 20/14, 1 Minute front rack hold 225/135, 1 Minute plank hold, 1 Minute front rack hold 225/135, 1 Minute plank hold. Attention: First – congratulations and what an awesome job everyone did on Friday during 14.5 and … Read more
WOD Parker & Scott’s b-day WOD. 3 Rounds for time: 21 Dead-lifts @ 205, 30 Pull-ups, 400 Meter run.
WOD 12-15-9 Bar over burpees, Thrusters 95/65. Today was Preston’s Birthday! Happy birthday Preston! We are very lucky to have you on board at CF Helo. Remember, after the 14.5 Open Wod we will be having a wrap up BBQ tomorrow! All members are invited! Also, on Saturday there is only a 9 am WOD … Read more
WOD 8 Minutes: Odd minute 20 slam balls 25/20, Even minute 3 rope climbs, 1 min break. 8 Minutes: Odd minute 50 double-unders, Even minute 30 jumping pull-ups. ATTENTION: First – Hoodies are In!!!! It’s Christmas at CF Helo:) Please note, Hoodies were pre-ordered so they will be distributed to those who ordered first. … Read more
WOD 3 Rounds for time: 20 Dumbbell Lunges @ 50/35, 15 Med ball cleans, 800 Meter run. Attention: People have been asking about bringing things to the BBQ on Friday. We will have hamburgers and hotdogs there for grilling but we will put a list up tomorrow, which no one needs to bring anything or … Read more
WOD Strength: Bench press x 2, Max reps @ 185/125, Max reps @ 135/95, Max reps @ 95/65. Attention This week will conclude the last workout of the CrossFit Open. We want to keep the good times rolling for the final Wod so we will be having a BBQ Friday night during the Open workout … Read more
WOD “Open 14.4 Modified” 14 minute AMRAP 60 calorie row, 50 toes to bar, 40 wallballs 20/14, 30 cleans 135/95, 20 pull ups. Attention: Remember there will be no regular 5:30 p.m. or 6:30 p.m. classes tomorrow as that block of time will be for the athletes in the Open to come in and throw … Read more
WOD Strength: Thrusters 3-3-3-3-3. Bar must start on the floor. Athletes should rest 1 to 2 minutes between rounds. Then Tabata Thrusters 45/35.
WOD 100 Double unders 5 Rounds of: 10 Kettlebell swings 70/53, 20 V-ups. 100 Double unders.
