WOD In teams of 2 for time: 27-21-15-9 Calorie Row and Assault Bike. Partners work at the same time and switch when the other partner is done. Attention: Clay will be at the box at 9:30 a.m. doing samples of his meals and you will want to come try as he will be there … Read more
WOD GFF 5 Rounds for time: 5 Handstand push-ups, 10 Cleans 135/95, 15 Burpees, 20 Kettlebell swings 35/53, 25 Wall balls 20/14. 3 Minute break between rounds. 38 Minute cap. Bring your A game!! Click HERE for past results Attention: On Saturday, the pumpkin contest will start at 11:00 a.m. after the Wods! In addition … Read more
WOD 15 Minutes to find: 1 Rep max deadlift. Then 100 banded good mornings. Attention: On Saturday, Clay will be at the box with samples from his meal prep business Break Away Meals from 9:30 a.m. through the pumpkin carving festivities (or until the food is gone), so make sure to stop by for a … Read more
WOD For time: 200 Meter run, 5 Strict pull-ups, Max unbroken push-ups. Repeat until 100 push-ups are completed. Virtuosity-Performing the common uncommonly well. Attention: On FB, the pictures from the Festivus Games are up on the CrossFit Helo home page, but you need to download them by Oct. 28th since after that they will be … Read more
WOD Take 24 Minutes: 1 Rep max back squat, 1 Rep max front squat. 500 Meter row for time. Attention: This Saturday at 11:00 a.m.after the Wods – we will be having a pumpkin carving contest! This is for adults and kids, bring your own pumpkin and there will be a prize (a new hoodie) … Read more
WOD 30 Minutes for: 1 Rep max strict press, 1 Rep max push press, 1 Rep max push jerk. 2 Minutes max calories on Assault bike. Mobility Wod Monday! Click HERE to watch Jason go over the movements for today! Attention: Everyone who competed at the Festivus Games this weekend did a great job! A … Read more
WOD AMRAP in 13 Minutes: 20 Walking lunges 45/35, 20 Hip extensions, 2 Rope climbs. Attention: Festivus Games start at 8 a.m. and go all day – we have lots of athletes competing so come out to Hermes CrossFit and cheer! Any athletes or people who want to carpool should meet at the box at … Read more
WOD GFF 4 Rounds of: 1 Set of sprints, 150 Foot sled push 300/225, 1 Set of sprints. Click HERE for old results. Attention: Remember the Festivus Games are this Saturday at Hermes CrossFit! We have a lot of athletes competing! There will be no Powerlifting class and only be 1 wod at 9 a.m. … Read more
WOD 5 Rounds for quality: 15 Bench press, 75′ Hand over hand sled pull, 75′ Seal walk. You must keep the same weight for the bench press for all 5 rounds. The weight should be heavy and the reps do not need to be unbroken.
WOD AMRAP in 12 Minutes: 1 Round of DT, Max toes to bar, DT is 12 deadlifts, 9 hang cleans, 6 push jerks 155/105. Score is total number of toes to bar. Attention: Festivus is this weekend at Hermes CrossFit on Saturday! We have a lot of members signed up so come out and cheer. … Read more