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WOD 3 Rounds for time: 20 Bar facing burpees, 15 Power cleans 135/95. Attention:  First, congratulations to all members who completed the Open!  Our plaque will be updated in the next two weeks and the official age group winners will be announced on Tuesday night.  Everyone did amazing and you each inspire me when I … Read more

WOD Chasing Annie: 50-40-30-20-10 reps of: Double-unders and situps, Run 400 meters between rounds. 23 minute cap.

WOD “15.5” 27-21-15-9 reps of: Calories row & Thrusters. 95/65. Attention: This is the last Friday night Open Wod and last chance to come cheer on your fellow members!!!! We will be starting at 4:30 p.m. and going until we are done!  Be prepared to go close to your current ranking.  If you can’t make … Read more

WOD  5 Rounds for time: 20 Dumbbell hang cleans 50/35, 20 Ring rows.   So, March 25th is Alecio’s Mom’s birthday.  She will have passed away two years ago this Friday, on March 27th.   Alecio just wanted to pass on the following message to her today:  Mom, I am the man I am today because … Read more

WOD 3 Rounds for reps: With a 3 min clock, Run 400 meters and complete as many toes to bar in remaining time. Rest 1 minute. Then With a 3 min clock: Row 500 meters and complete as many kettle bell swings (53/35 pds) in remaining time.

WOD Strict press: 4-4-4-4-4. Then 2 minutes of max burpees!   Attention:  We are soo excited to say that The Matterhorn Gourmet French Toast Food Truck will be here again on Friday from 5:30 p.m. to 8:00 p.m. for our members and competitors while the final Open Wod 15.5 is going on!! We invite everyone … Read more

WOD 18 Minute AMRAP: 10 Front rack lunges 135/95, 15 Slamball bar hops 20/25, 20 Double-unders. Attention:  Last week of the Open and we hope all of you will come to cheer Friday at 15.5!!!! We are so proud of every member that is competing!  Also, Ian Wendelboth is heading off to serve in the … Read more

WOD 3 Rounds for time: 400 Meter run, 10 Deadlifts 225/155, 12 Pull-ups.

WOD 15.4 8-minute AMRAP: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., following same pattern M 185 lb.  F 125 lb. Attention:  The photos from 15.2 are up on CrossFit Helo’s Facebook page … Read more

WOD 3 Rounds for time: 25 Power snatches 75/55, 5 Rope climbs. Please wear long pants or socks to climb the ropes.