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WOD 12 Minute AMRAP: 9 Deadlifts 135/95, 7 Front rack lunges 135/95, 5 Shoulder to overhead 135/95. Courtesy of CF Anchorage Attention: As you know we are now planning our second annual Christmas party at CF Helo!! Barring something unexpected, it will be on Saturday evening, December 13th, 2014. It will be a potluck again … Read more
WOD 21-15-9: Box jumps 24/20, Kettlebell swings 70/53, Chest to bar pull-ups. Attention: We hope everyone had a great holiday! We are now planning our second annual Christmas party at CF Helo!! Barring something unexpected, it will be on Saturday evening, December 13th, 2014. It will be a potluck again with White Elephant Bingo! There are … Read more
WOD Back squat: 1-1-1-1-1. Then (as Nilu’s B-Day Request) finish with “Bring Sally Up” 135/95. Attention: If you get a chance to see Brian Coates in the next couple of days, make sure you wish him well as he will be moving out of State for his next job – even though it’s wonderful for Brian … Read more
WOD 10 Rounds for reps: 30 Seconds max side shuffle sprint 15 feet, 30 Seconds rest, 30 Seconds max calories rowed, 30 Seconds rest, 30 Seconds max slam balls, 30 Seconds rest.
WOD 3 Rounds for time: 8 Snatches 135/95 80 Double-unders. Attention: Great job to Trent, Mike, Parker, and Kyle for the awesome job they did at Fitness Elevated this weekend and we are proud that they were representing CrossFit Helo!! Also, there will be a modified schedule this week with Thanksgiving! On Monday and Tuesday … Read more
WOD 2 Rounds for time: 40 Kettle bell swings 53/35, 30 Ring rows, 20 Ghd sit-ups, 15 Handstand push-ups. Attention: All of the guys are going between 10:00 a.m. and 11:30 a.m. tomorrow at Fitness Elevated if you want to come cheer:) After that there is an hour break for lunch and then the afternoon … Read more
WOD “Open 11.6” 7 Minute AMRAP: 3 Thrusters, 3 Chest to bar pull-ups, 6 Thrusters, 6 Chest to bar pull-ups, 9 Thrusters, 9 Chest to bar pull-ups, Weights for the Thrusters are 100/65. Each round the athlete will add three reps to the two movements and continue for 7 minutes Attention: Remember that Fitness Elevated … Read more
