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WOD ROW: 1000 Meters, 750 Meters, 500 Meters. 3-4 Minutes rest between sets. Attention: Halloween Costume Wods on Saturday, the 31st! Come in costume or face a scary penalty:) Mobility WOD Monday. Breaking down proper row technique. Click HERE.
WOD 3 Rounds for total time: 200 Yard sprint 100 out/100 back, 40 Yard sled pull 20 out/20 back.
WOD AMRAP for 20 Minutes: 3 Power cleans 185/135, 3 Front squats 185/135, 3 Jerks 185/135. Attention: Halloween Costume Wods on Saturday, the 31st! Yep, we are excited and hope to some great costumes! No costume you ask, well there will be a penalty of scary nature tbd on Halloween:)
WOD For time: 400 Meter run, 10 Unbroken Double-unders, 20 Unbroken double-unders, 30 Unbroken double-unders, 40 Unbroken double-unders, 50 Unbroken double-unders, 40 unbroken double-unders, 30 Unbroken double-unders, 20 Unbroken double-unders, 10 Unbroken double-unders, 400 Meter run. 14 Minute Cap.
WOD 3 Rounds for time: 500 Meter row, 12 Deadlifts 225/155, 12 Burpees over the bar.
WOD 5 Rounds for time: 20 Med-ball cleans 20/14, 15 Chest to bar pull-ups. Attention: In the Olympic Lifting Class, Ben will be working with you on the clean. Also, we got more fish oil and Vitamin D in and it’s that time of year to start those back up again if you haven’t been … Read more
WOD 12 Minutes to find 1 rep max strict press. Then accumulate 2 min overhead hold with 1 rep max. Attention: Congratulations to everyone who participated in the Festivus Games over the weekend! We could not have been more proud of our members and coaches who represented CF Helo! Mobility Wod Monday! Click here for … Read more
WOD “Festivus Games” The box is closed so we can go cheer on our members! Attention: There are no Wods at the Box but we encourage everyone to go to Hermes CrossFit to go cheer on your fellow members and provide suport! The first Wod starts at 9:15 a.m. and goes throughout the day! For competitors … Read more
WOD EMOM for 14 minutes: Even minutes calories row 18/15, Odd minutes 3 muscle-ups. Attention: First, if you are competing in Festivus, you each get a CF Helo Competitor Shirt complimentary of us to wear on Saturday – feel free to pick it up tomorrow! Second, Athlete Check-in is at 8:00 to 8:15 a.m., so … Read more
WOD 12 Minute AMRAP: 15 Snatches @ 95/65, 15 Box jump overs 24/20, 15 Snatches @ 115/85, 15 Box jump overs 24/20, 15 Snatches @ 135/95, 15 Box jump overs 24/20, 15 Snatches @ 155/115, 15 Box jump overs. Continue last sequence until time expires.