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WOD GFF In teams of 2: 40 Back squats 155/105 , 40 Back squats 185/135, 40 Back squats 205/155, 40 Push press 135/95, 40 Push press 155/105, 40 Push press 165/115. Each person must do 20 reps. 1 Partner works at a time, the other rests. Attention: Monday night is the first softball game, the … Read more
WOD Hand stand push-ups: Perform 3 max efforts sets. Then In Teams of 3 to 4: 30 Minutes max calories on rower and bike.
WOD For time: 800 M Run, 21-15-9 reps of, Right arm kettlebell snatch 53/35, Left arm kettlebell snatch 53/35, Toes to bar. Attention: Ben is teaching The Snatch in the Olympic Lifting Class – come get your Snatch on to get ready for Festivus and the Lift Off!
WOD 3 Minutes max muscle-ups. Then AMRAP in 9 Minutes: 5 Deadlifts 225/155, 10 Wall balls 20/14, 10 Deadlifts 225/155, 15 Wall balls 20/14, 15 Deadlifts 20/14, 20 Wall balls 20/14…. Three years and my how it has flown by! We had such a blast at our 3 year anniversary BBQ/wod on Saturday! Thank you … Read more
WOD 3rd Year Anniversary Beach Wod! You guessed it – there is water involved! Bring your swim cap/goggles/towels and a change of clothes. Have no fear – if you can’t swim we have a water equivalent just for you:) Attention: The wod is at 10 a.m. at BlackRidge Reservoir in Herriman at 15000 South Ashland … Read more
WOD GFF 3 Rounds of: 10 Snatches 75/55, 10 Bar facing burpees. At 10 minutes begin: 2 Rounds of, 15 Snatches 95/65, 15 Bar facing burpees. At 20 minutes begin: 30 Snatches 115/75, 30 Bar facing burpees. Attention: First, our 3rd Anniversary BBQ & Wod is this Saturday, Sept. 10th, at Herriman Blackridge Reservoir! The … Read more
WOD 3 Rounds for time: 50 Double-unders, 40 Calorie row, 30 Ghd sit-ups, 20 Box jumps 24/20, 1 Rope climb. Remember to wear long socks and/or pants! Attention: The 3rd Anniversary BBQ & Beach Wod is this Saturday! The Wod is at 10 a.m. and the BBQ starts at 11:00 a.m. to about 3:00 p.m.! … Read more
WOD 5 Rounds for time: 15 Dumbbell push press 50/35, 12 Dumbbell reverse lunges 50/35, 9 Dumbbell deadlifts 50/35, 400 Meter run. Attention: First, the Co-Ed softball teams are as follows: Helo Team 1: Captain Kyle, Brent and Kallie, Jewkes and Brooke, Juice and Stef, Nate and Stacy, Missy, Brett, and Nicole. Helo Team 2: … Read more
WOD Take 12 Minutes to find a 1 rep max squat clean. Then 12 minutes of: 0-3 min 4 reps @ 75%, 3-6 min 3 reps @ 80 %, 6-9 min 2 reps @ 85%, 9-12 min 1 rep @ 90%. Click HERE for past results. Attention: First, Helo’s 3rd year Anniversary BBQ and Wod … Read more
