WOD GFF 5 Rounds for time. 12 Deadlifts – 135/95, 9 Hang cleans – 135/95, 6 Push Jerks – 135/95, 400 Meter Run. 20 Minute Time Cap. Attention: Remember on Saturday there is no 8 a.m. Powerlifting Class, and if you are doing the Beach Body Challenge – remember to get your log into your … Read more
WOD On the 2:00 x 7 sets: 36 Double-unders, 9 Toes to bar, 3 Sandbag cleans. Attention: There will be no Powerlifting class at 8 a.m. this Saturday.
WOD AMRAP in 12 Minutes: 12 Burpees onto a plate 45/35, 12 Bicycle sit-ups, 12 Plate to overhead 43/35.
WOD Teams of 3: 10K Row for time. Switch every 300 meters. 4o Minute cap. Attention: Thanks to all 70 of you who came out to do “Murph” and attend the BBQ on Memorial Day! Also, Ben is coaching the Jerk at the Olympic Lifting Class at 7:30 p.m. Finally, if you are doing the … Read more
WOD “MURPH” 1 Mile Run, 100 Pull-ups, 200 Push-ups, 300 Air Squats, 1 Mile Run. In memory of Navy Lieutenant Michael Murphy, 29, who was killed in Afghanistan on June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ Today we honor a focused warrior and great American who wanted … Read more
WOD Teams of 3 for time: Mile sled drag. Attention: First, if you are doing the Beach Body Challenge – make sure you turn in your log by 12 p.m. to get your extra point! The Coach’s e-mails are as follows (or find out if you can text them if you see them in person): alecio@crossfithelo.com; … Read more
WOD GFF For time: 21-15-9: Calorie Row, Thrusters 95/65, 8 Minute Cap! Click HERE for past results. Attention: Remember np Powerlifting on Saturday but otherwise regular wods! Also, we are now working with Break-Away Meals and have meals prepared and upfront in the fridge – give them a try they are delicious and feel free … Read more
WOD 5 Rounds for time: 30 Russian Kettlebell Swings 70/53, 2 Rope Climbs, 50 Unbroken Double-unders. 18 Minute cap! Attention: Preston’s Powerlifting Class is at 7:30 p.m. and will not be on Saturday morning this week!
WOD AMRAP in 12 Minutes: 2 Strict Handstand Push-ups, 2 Hang Cleans 155/105, 4 Strict Handstand Push-ups, 4 Hang Cleans 155/105, 6 Strict Handstand Push-ups, 6 Hang Cleans 155/105. Keep adding two reps to each movement until time expires. Attention: For the Beach Body Challenge we have your coaching assignments: Team Ben – Jake P. … Read more
WOD Every 2 Minutes for 40 Minutes: 0:00-2:00 400 Meter run, 2:00-4:00 21/18 Calories on the bike, 4:00-6:00 12 Burpee dumbbell deadlifts 50/35, 6:00-8:00 450/375 Meter row. Attention: The Beach Body Challenge starts today and goes to July 2nd. As it’s a smaller challenge, there will be just a few Coaches assigned and those will … Read more