Wod Blog

WOD 20 Minute EMOM: Odd minutes 40 double-unders, Even minutes 10 toes to bar. Attention: Remember it’s a Bring a Friend or Family Member Wod on Saturday! We are excited to have some fun! 

WOD For time: 9 Overhead squats 135/95, 400 Meter run, 15 Overhead squats 135/95, 400 Meter run, 21 Overhead squats 135/95, Every time you break the squats up = 100 meter run. Attention:  If you are putting in your money for the Ragnar race, please make any checks out to CrossFit Helo.  Also, if you … Read more

WOD Tabata: Dumbbell snatch 50/35, 5 Meter sprints, Hand release push-ups, Rowing for calories. Attention:  Remember this Saturday is the Bring a Friend or Family Member Wod!! Also, for those of you on the Whole30 – we are on day 2 and things are probably setting in as the initial breeze of day 1 wears … Read more

WOD 3 Rounds for time: 12 Squat cleans 205/135, 2 Minute plank. Attention:  Remember for those of you signed up for Ragnar that we are collecting the money this week.  It’s the first people to get their money in that get to go.  It’s $140 per person for the entry fee and we will be … Read more

WOD 50 Foot handstand walk, 5 Rounds for time: 5 Strict hand stand push-ups, 10 Strict pull-ups. 50 Foot handstand walk. Attention:  First, we will be collecting the Ragnar race  fees this week.  It will be a first come first serve for 2 teams of 8.  The entry fee and lodging amount is: $148 per … Read more

WOD In teams of 2: 3 Minute AMRAP: Kettlebell swings 53/35, Burpees, 1 Minute break then switch movements, 3 Minute AMRAP: Slam balls 25/20, Ring row, 1 Minute break then switch movements. Score is total reps between partners.

WOD “Grace” For time: 30 Clean and jerks 135/95. It’s a girl!!! Congratulations Preston & Jess.

WOD For time: 30-25-20-15-10 calories on the rower, 50-40-30-20-10 reps of double-unders. Then the Ab Pyramid: 15 Ghd Sit-ups, 20 Toes to bar, 25 Sit-ups, 30 V-ups, and back down. Attention:  The Whole30 talk is at 7:30 p.m. after the 6:30 p.m. Wod on Thursday.  Julia will be there to take measurements and before pictures … Read more

WOD “31 Heroes” In teams of two 31 Minute AMRAP: Partner A Amraps, 8 Thrusters 155/105, 6 Rope climbs, 11 Box jumps 30/24, Partner B runs 400 meters with a sand bag 45/25. The 31Heroes WOD, and The 31Heroes Project, was born out of the tragedy of August 6, 2011 when a Chinook helicopter was … Read more

WOD Deadlift 5-5-5-5-5. Attention:  First, on Wednesday we will be doing the 31 Heroes Wod all day at the box.  It is a partner wod so either link up with a partner beforehand or just come to class and we will get you one as normal!  Second, we personally (ie. Alecio and I) are going … Read more