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WOD Alecio’s Birthday Choice! 14.4 Open 14 Minute AMRAP: 60 Calorie Row, 50 Toes to Bars, 40 Wall Ball Shots, 20 lb to 10-foot target/14 lb to 9-foot target, 30 Cleans, 135/95, 20 Muscle-Ups. Attention: Happy Birthday Alecio! First, the Christmas Party was a blast and thank you to everyone who came as well as … Read more
WOD For time: 20 Wall balls 20/14, 30 Cleans 135/95, 20 Wall balls 20/14, 30 Snatches 135/95, 20 Wall balls 20/14. Attention: First – New Helo Hoodies are in! They will be for sale starting tomorrow morning – they are limited so come in and get them as they will sell out quickly! Second, the … Read more
WOD 10 Minute AMRAP: Burpees over the bar, Toes to bar, Deadlifts 225/155. Reps go up by 2 each round until 10 minutes is up. Attention: Next week’s schedule will be as follows – Monday and Tuesday, regular days; Wednesday, regular but no 6:30 p.m. Wod; Thursday, 6:00 a.m. and 1:00 p.m. Wods only; Friday, … Read more
WOD 4 Rounds: 175 Foot sled push @body weight. 1 Set of sprints, 15/12 Calories on assault bike. Rest between rounds. Attention: Helo’s 3rd Annual Christmas Party is this Saturday. Starts at 6:00 p.m. and Bingo/White Elephant starts at 7:00 p.m. If you want to play Bingo, please bring a White Elephant present ($10 value) … Read more
WOD EMOM for 10 Minutes: Calorie row 15/12. Rest 2 Minutes EMOM for 10 Minutes: 10 Thrusters 95/65.
WOD 15 Minute AMRAP: 30 Double unders, 20 Hollow rocks, 10 Lateral shuffles, 1 Rope climb. Ben will be teaching the snatch at 7:30 in the oly class.
WOD “Lynne” 5 Rounds for reps: Bodyweight bench press, Pull-ups. Attention: Helo’s 3rd Annual Christmas Party is this Saturday, Dec. 19th starting at 6:00 p.m. with Bingo at 7:00 p.m. If you want to play Bingo, bring a White Elephant present (approx. $10 value). Next week, the Holiday schedule is as follows: Monday and Tuesday, … Read more
WOD 5 Rounds for time: 40 Double-unders, 30 Slam balls 25/20, 20 Lunges with Slam ball.
WOD “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press, High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk, High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk, 1 complex = … Read more
WOD ” 13.2 Open Wod” 10 Minute AMRAP: 5 Shoulder to overhead 115/75, 10 Deadlifts 115/75, 15 Box jumps 24/20.