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WOD 12 Days of Christmas: 1 Dumbbell Thruster, 2 Dumbbell Front Rack Lunges, 3 Burpees, 4 Toes To Bar, 5 Dumbbell Hang Cleans, 6 Dumbbell Push Presses, 7 Box Jumps 24/20, 8 Dumbbell Sit-ups, 9 Calorie Row, 10 Alternating Dumbbell Snatches, 11 Pull-ups, 12 Wall Balls 30/20. Attention: Only 1 wod at 9 a.m. and … Read more
WOD Teams of 2-3 8 Minute Bike For Calories, 1 Minute Rest, 8 Minute Ski For Calories, 1 Minute Rest, 8 Minute 10 Meter Sprints, 1 Minute Rest, 8 Minute Row For Calories. Score is total calories and reps. Minimum amount of time an athlete can spend on a movement is 20 seconds. Attention: Remember there … Read more
WOD GFF “Joker” For time: 1-2-3-4-5-6-7-8-9-10 Toes To Bar, 10-9-8-7-6-5-4-3-2-1 Deadlifts 225/155. 9 Minute Time Cap. Happy Birthday Alecio! Attention: Thank you so much for everyone that donated as we ended up with just an amazing amount of scarves, gloves, cosmetics, toys, puzzles, and coloring books, it was just so generous and we will put a … Read more
WOD “Fight Gone Bad” 1 Minute at each station: Wall balls 20/14, Sumo Deadlift high-pulls 75/55, Box jumps 20, Push press 75/55, Max Calorie row. It is 3 rounds for reps with a 1 min break between rounds. Click HERE for past scores. Attention: We only have another couple of days to collect presents!! Also, the … Read more
WOD 3 Rounds for time: 10 Burpee Box Jump Overs 24/20, 100 Meter Run, 10 Burpee Pull-ups, 100 Meter Run. 14 Minute Cap. Tuesday Night Musings with Coach Alecio. The Secret to Achieving Your Next PR. Good evening Helo peeps. Tonight I’m going to give you the secret to getting your first double-under, or maybe a … Read more
WOD Teams of 2 10 Rounds for time: Calorie Row 20/17, 10 Back Squats 225/155. 20 Minute Cap. All Squats Not Completed During The Wod Must Be Completed After. Attention: Ben will be coaching the Jerk at the Olympic Lifting Class!
WOD AMRAP in 18 Minutes: 5 Muscle-ups, 15 Hang Cleans 115/75, 25 Bicycle Sit-ups , 35 Double Unders. Attention: We have a Christmas Box up front collection donations this week to the Valley Phoenix – a program that helps women whom have their young children with them obtain rehabilitation services for substance abuse issues. We … Read more
WOD Teams of 2 AMRAP in 15 Minutes: 10 Med Ball Sit-ups 20/14 (facing each other w/a box in the middle), 20 Alternating Box Jumps 24/20, 10 Med Ball Over The Bar 20/14, 10 Alternating Burpees Onto a Plate 45, 75′ Partner Box Sled Push. *Each partner must do the prescribed number of reps. If … Read more
WOD For time: 1-2-3-4-5-6-7-8-9-10 Reps of Overhead Squats 155/105, Between each set perform a 30′ bear crawl. 15′ Out and 15′ back.
WOD 12 Minutes to find a 1 rep max bench press, 12 Minutes to find a 1 rep max deadlift. Attention: Remember to get your prizes ready to play White Elephant Bingo this Saturday at the Helo Party!