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WOD Teams of two: 3 Rounds for time: Partner one rows 300 Meters, Partner two holds 2 kettlebells in the front rack 53/35. Then switch positions. If the kettlebells are set down the athlete that is rowing must stop. Attention: Again, if you are planning on doing Murph on Monday – please sign up on … Read more

WOD 4 Rounds for time: 400 Meter run, 8 Toes to bar, 8 Air squat box jumps 24/20, 8 Deficit handstand push-ups. Attention: If you plan on coming to Murph – please put your name on the Board (we are trying to decide if we need an extra class). If you are coming to the … Read more

WOD 3 Rounds for reps: Max reps bodyweight deadlifts. 3-4 minutes rest between rounds. Then 800 meter run for time. Attention:  First, there is no Olympic Lifting Class at 7:30 p.m. (there is a Coaches’ Meeting).  Second, the Murph Wod on Monday will start at 10 a.m. – you can bring friends and family (however, … Read more

WOD Manny’s week of programing! For time: 21 Power cleans 135/95, 21 Bar facing burpees, 15 Squat cleans 135/95, 15 Bar facing burpees, 9 Thrusters 135/95, 9 Bar over burpees. More Burpees!! 10 Minute cap. Mobility Wod Monday! Click HERE to make burpees more refreshing in a wod. Attention:  For Memorial Day we will be … Read more

WOD Regionals Event 6 For time: Calories on the bike 30/25, 20 Burpee box jumps 30/24, 10 Sandbag cleans. Attention: Preston will be coaching the Bench Press at the 8 a.m. class! 

WOD GFF 5 Rounds for time: 5 Muscle-ups, 10 Dumbbell thrusters 50/35, 400 Meter run. 18 Minute cap. Attention: First, we will be doing Murph and a BBQ for Memorial Day so plan accordingly! Second, Regionals start this weekend so look for it on FB or the CrossFit Games website!  

WOD Teams of 2 for time: 30-20-10 Calorie row, Power snatches 75/55. One partner starts on the row – the other on the snatches. Each person will complete all the reps for row and snatches. Partner 1 does 20 calories row while partner 2 does 20 power snatches and then they switch.

WOD AMRAP in 12 Minutes: 15 Ghd sit-ups, 20 Toes to bar, 25 Sit-ups, 30 V-ups, 25 Sit-ups, 20 Toes to bar, 15 Ghd sit-ups. After completing a full round start the next with toes to bar.

WOD AMRAP in 20 Minutes: 10 Deadlifts 225/155, 20 Burpees over bar, 30 Med ball cleans 20/14, 40 Mountain climbers.

WOD “Lynne” 5 Rounds For Reps: Bodyweight bench-press, Strict pull-up. Rest 2-3 minutes between rounds. After bench go directly into pull-ups. Attention: Congratulations to all of the athletes that competed in either the Ragnar Trail Race at Zions or the Park City CrossFit Mountain Meltdown! We had almost 60 athletes representing Helo and we wanted … Read more