WOD Open 13.5 Complete as many rounds and reps as possible in 4 minutes of: 15 Thrusters @ 100/65, 15 Chest to bar Pull-ups. If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. It’s time! … Read more
WOD 4 Rounds of: 500 Meter row all out sprint. Complete rest between rounds. Attention: If you are interested in Ladies Night, please write your name on the board or e-mail Julia as she will be giving the final total to the instructor on Friday and then shooting the group an e-mail!!
WOD Split Jerk: 3-2-1-1-1-1. Then 10 minute EMOM: 2 Split jerks @ 60% of 1RM, 15 Ab mat Sit-ups.
WOD Tabata: Kettlebell swings 70/53, Air squats, 1 Min rest. 5 Meter sprints, Deadlift 135/95. Athletes will perform tabata sets alternating movements (i.e. 1 round of kettlebells followed by 1 round of air squats). Attention: CF Helo Ladies Night will be on Saturday, Feb. 7th! Details are on the board and spots are limited!! Second, … Read more
WOD 4 Minute AMRAP: 1 Rope climb, 30 Double unders. Rest 2 Minutes 4 Minute AMRAP: 12 Wall balls, 30 Double unders, Rest 2 Minutes, 4 Minute AMRAP: 15 GHD sit-ups, 30 Double unders. Remember to wear long socks! Attention: We have had some add-ons to our Challenge! Whohoo more money in the pot!! So here … Read more
WOD 13.1 17 Minute AMRAP: 40 Burpees, 30 Snatches 75/45, 30 Burpees, 30 Snatches 135/75, 20 Burpees, 30 Snatches 165/100, 10 Burpees, AMRAP Snatches 210/120.
WOD Challenge Wod #2 “CrossFit Total” 1 Rep max back squat, 1 Rep max strict press, 1 Rep max deadlift, After warming up athletes will have 3 attempts to work to a 1 rep max for each lift for the day. This is a must watch video of Jason, Dave and Dave Castro doing the … Read more
WOD 12 Minute AMRAP: 50 Pushups, 50 Lunges, 50 Situps, 50 Power cleans 135/95. Attention: For the Challenge, please find the following e-mail addresses for each of your Coaches that you can reach out to: Preston: pfmay@crimson.ua.edu; Ben: atomicneb@yahoo.com; Alecio: alecio@crossfithelo.com; Julia: julia@crossfithelo.com; and Kris: kristina.landies@gmail.com.
WOD Challange Wod #1 “Jackie” 1000 Meter row, 50 Thrusters 45/35, 30 Pull-ups. Attention: If for some reason you miss this Challenge Wod #1 tomorrow, make sure you get it in this week and talk to Alecio or your individual coach about trying to fit it in at a time that works. It needs to … Read more
