Wod Blog

WOD “Barbara” 5 Rounds for time: 20 Pull-ups, 30 Push -ups, 40 Sit-ups, 50 Squats. 3 Minute rest between rounds. 35 Minute time cap!  

WOD Row 4 x 1000 Meters, Rest 1 to 1, Pace should be 10-15 seconds of 1000 meter PR.

WOD 3 Rounds for time: 15 Overhead squats 115/75, 400 Meter Run. Attention:  Great job to everyone who has gotten through the first full week of the Challenge! You are through the hardest part because now you have committed!! If you haven’t paid please get in your money this week or give Alecio authorization to … Read more

WOD In teams of 2: 80 Calories row, 80 Bench press 155/95, 80 Tire flips. The tires can be dirty and rub the forearms so dress accordingly. Logs must be turned in by 12am today!  

WOD “Filthy Fifty”: 50 Box jumps 24/20, 50 Jumping pull-ups, 50 Kettlebell swings 35, 50 Walking lunges, 50 Knees to elbow, 50 Push press 45/35, 50 Hip extensions, 50 Wall balls 20/14, 50 Burpees, 50 Double-unders. Attention:  The Wods will be at normal times tomorrow during the during the day, however, there will be no … Read more

WOD For Time: 100o Meter row, 1 Minute Chin over bar hold, 2 Minutes plank hold, 3 Minutes wall sit. Attention: First, if any of you are interested in joining Julia and Tristan for a fun 5K Fun Run/Walk on Saturday, June 13, 2015 at 8 a.m. she will be doing the 18th Annual Judgesrun.  All proceeds … Read more

WOD 10 Rounds of: 1 Rope climb, 3 Hang cleans @ 75% 1 rm power clean, 1 Bear crawl 25′. Wear long socks and pants!! Attention:  First, for those of you doing the Challenge – feel free to look through the Paleo Cookbook that is in a black binder in the box near the benches … Read more

WOD For Time: 200 Meter Run Forward, 200 Meter Run Backward, 50 Front Squats 135/95, 200 Meter Run Forward, 200 Meter Run Backward, 50 Deadlifts 135/95, 200 Meter Run Forward, 200 Meter Run Backward.

WOD 6 Rounds of: 5 Muscle-ups, 5 Box Jumps 30/24, 5 Hand Stand Push-ups. Attention: First, for the Fitness/Nutrition Challenge, here are your coaching Assignments based on who is in so far (if you signed up but have not gotten your stuff in, talk to Alecio on Monday):  Alecio’s Team:  Jamie, Earle, Nilu, Dustin, Erin … Read more

WOD Kyle’s B-Day Wod 3 Rounds of: 10 Body weight back squats, 20 Box 24/20, 30 Wall Balls 20/14, 200 Meter Med-Ball Run, 200 Meter Med-Ball Overhead Toss. Attention:  Okay, so we haven’t quite assigned coaches to everyone for the Nutrition/Fitness Challenge, so for Saturday, please e-mail your logs to either julia@crossfithelo.com or alecio@crossfithelo.com by … Read more