WOD 3 Rounds for time: 40 Calorie row or bike, 30 Double-unders, 20 Box jumps 24/20, 10 Bar muscle-ups. Ben will be teaching the Clean & Jerk! Attention: Congratulations to the two winners of the pumpkin festivities! Based on the votes from the CrossFit Helo Community Homepage on FB, in the Adult category, the winner … Read more
WOD AMRAP in 12 Minutes: 9 Deadlifts 135/95, 7 Front rack lunges 135/95, 5 Shoulder to overhead 135/95. Click HERE for past results. Attention: We will be posting the pics for the pumpkins in the contest tonight that we got to the CrossFit Helo Community Homepage on FB and would ask that you cast your … Read more
WOD In teams of 2 for time: 27-21-15-9 Calorie Row and Assault Bike. Partners work at the same time and switch when the other partner is done. Attention: Clay will be at the box at 9:30 a.m. doing samples of his meals and you will want to come try as he will be there … Read more
WOD GFF 5 Rounds for time: 5 Handstand push-ups, 10 Cleans 135/95, 15 Burpees, 20 Kettlebell swings 35/53, 25 Wall balls 20/14. 3 Minute break between rounds. 38 Minute cap. Bring your A game!! Click HERE for past results Attention: On Saturday, the pumpkin contest will start at 11:00 a.m. after the Wods! In addition … Read more
WOD 15 Minutes to find: 1 Rep max deadlift. Then 100 banded good mornings. Attention: On Saturday, Clay will be at the box with samples from his meal prep business Break Away Meals from 9:30 a.m. through the pumpkin carving festivities (or until the food is gone), so make sure to stop by for a … Read more
WOD For time: 200 Meter run, 5 Strict pull-ups, Max unbroken push-ups. Repeat until 100 push-ups are completed. Virtuosity-Performing the common uncommonly well. Attention: On FB, the pictures from the Festivus Games are up on the CrossFit Helo home page, but you need to download them by Oct. 28th since after that they will be … Read more
WOD Take 24 Minutes: 1 Rep max back squat, 1 Rep max front squat. 500 Meter row for time. Attention: This Saturday at 11:00 a.m.after the Wods – we will be having a pumpkin carving contest! This is for adults and kids, bring your own pumpkin and there will be a prize (a new hoodie) … Read more
WOD 30 Minutes for: 1 Rep max strict press, 1 Rep max push press, 1 Rep max push jerk. 2 Minutes max calories on Assault bike. Mobility Wod Monday! Click HERE to watch Jason go over the movements for today! Attention: Everyone who competed at the Festivus Games this weekend did a great job! A … Read more
