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WOD 6 Rounds of: 5 Muscle-ups, 5 Box Jumps 30/24, 5 Hand Stand Push-ups. Attention: First, for the Fitness/Nutrition Challenge, here are your coaching Assignments based on who is in so far (if you signed up but have not gotten your stuff in, talk to Alecio on Monday): Alecio’s Team: Jamie, Earle, Nilu, Dustin, Erin … Read more
WOD Kyle’s B-Day Wod 3 Rounds of: 10 Body weight back squats, 20 Box 24/20, 30 Wall Balls 20/14, 200 Meter Med-Ball Run, 200 Meter Med-Ball Overhead Toss. Attention: Okay, so we haven’t quite assigned coaches to everyone for the Nutrition/Fitness Challenge, so for Saturday, please e-mail your logs to either julia@crossfithelo.com or alecio@crossfithelo.com by … Read more
WOD 12 Minute AMRAP: 21 Double-unders, 15 Knees to elbow, 9 Deadlifts 255/175. Attention: We are excited for everyone who came to the talk tonight! Look tomorrow on the website for your assigned coach and more information!!! Also, next Friday evening, June 12th – the Lundells were excited about a Friday Night Lights Wod and … Read more
WOD 5 Rounds for time: 10 DB Push Press 50/35, 10 Ring Rows, 400 Meter Run. Attention: The talk is at 6:30 p.m. for the Fitness/Nutrition Challenge and there will NOT be a 6:30 p.m. Wod.
WOD 15 Minutes: Work up to 1 rm power clean. Then 10 Minute EMOM: 3 Power cleans @ 70% 1 rm, 5 Burpees.
WOD 4 Rounds of: 200 Meter sled pull 45/35. Rest between rounds and score is slowest and fasted rounds added together. If you want to wear cleats bring them. Attention: Regarding the 4th of July Nutrition & Fitness Bonanza! The Nutrition talk will be this Thursday at 6:30 p.m. and it starts on Friday, June … Read more
WOD “Fran” 21-15-9, Thrusters 95/65, Pull-ups. Mobility Wod Monday. A Simple fix to help with overhead positions or the front rack.
WOD In teams of 2 complete the following: 15 Minute AMRAP 6 snatches @115/75,200 meter sandbag carry. Only 1 athlete is allowed to work at a time.
WOD 3 Rounds for time: 5 Muscle-ups, 10 Squat Cleans 135/95, 20 Box Jumps 24/20. CFL Test #2
WOD For time: 50 Calories Row, 50 GHD-situps, 50 Kettle bell swings 70/53, 50 Toes to bar, 50 DB Lung Steps 55/35, 50 Double Unders.