WOD In Teams of 2 complete three rounds of: 3 Minutes max cals assault bike. Rest 2 minutes between rounds. 3 Minutes max 10 Meter sprints. Rest 2 minutes between rounds. Attention: We just got in another order of Vitamin D at the box, which is much needed this time of year with the cold/flu … Read more
WOD AMRAP in 12 Minutes: 10 Power cleans 205/145, 15 Handstand push-ups. Attention: As we are heading into days 10 – 13 of the Challenge and the routine is setting in, or the newness is gone, make sure you hold the course! They say it takes 21 days to set a habit so keep going … Read more
WOD 5 Rounds for reps: 1 Minute row for calories, 1 Minute wall balls 20/14, 1 Minute burpees. 1 Minute rest.
WOD 15 Minutes to find 5 rep max power snatch. Attention: Week 1 of the Challenge is done and people are doing great! Way to hang in there and get your logs in, we will have the Board up this week so people can see how they are doing as well!
WOD 30-20-10: Pull Ups, Box jump-overs 24/20, Ghd sit-ups, Jumping lunges. Attention: Challenge folks – get your logs in by 12 p.m. for your extra point! Also, no Powerlifting Class as Preston is under the weather. Finally, if you come in on Sunday and do a wod you missed, that will count as 3 points … Read more
WOD EMOM X 10: Calorie row 15/12, Rest 2 Minutes, EMOM X 10: 10 Thrusters 95/65. Attention: For the Challenge here are your coaches’ e-mails if you need them: 1. Alecio = alecio@crossfithelo.com; 2. Julia = julia@crossfithelo.com; 3. Preston = pmay@lewis-goetz.com; 4. Jess = jessicacapsmith@gmail.com; 5. Ben = atomicneb@yahoo.com; 6. Kris = kristina.landies@gmail.com; and 7. Manny = … Read more
WOD 3 Minute AMRAP: 30 V-up buy-in, 15 Deadlifts 185/135, 15 Burpees over the bar. Rest 3 Minutes. 3 Minute AMRAP: 30 V-up buy-in, 10 Deadlifts 225/155, 10 Burpees over the bar. Rest 3 Minutes. 3 Minute AMRAP: 30 V-up buy-in, 5 Deadlifts 275/185, 5 Burpees over the bar. Rest 3 Minutes. Attention: With the … Read more
WOD 5 Rounds for time: 2 Legless rope climbs, 5 Bar muscle-ups, 7 Handstand push-ups, 15 Box jumps 24/20. 15 Minute cap. Manny’s Birthday Wod!! Click HERE for past results.
WOD 5 Rounds for reps: 1 Minute assault bike, 1 Minute kettlebell swings 70/53, 1 Minute max double-unders. 1 Minute rest. Score is total reps completed. Attention: We hope everyone got through their first day today on the Challenge! Also, with the snow, please remember to bring in an alternate pair of shoes to do … Read more
WOD 27-21-15-9: Power cleans 95/65, Wall balls 20/14. Attention: We hope everyone had a great New Year’s Eve and Day! First, please note there is a limited schedule (No 5 a.m. or 4:30 p.m. through 6:30 p.m. Wods although there is a Kids’ Class!) Second, the Teams for the Challenge will be as follows: 1. … Read more