WOD Take 12 minutes to find a 1 rep max squat clean, Then: 0-3min 4 reps @ 75%, 3-6min 3 reps @80%, 6-9min 2 reps @85%, 9-12min 1 rep @90%. Attention: In addition to our Christmas Party, 6:30 p.m., this Saturday, we are also going to sponsor a family this year at CrossFit Helo!! We … Read more
WOD Max Distance sled push in 45 Seconds. Then rest 1 minute and run 1 mile for time. Attention: So we have people signing up on the board for the Christmas Party which is this Saturday, Dec. 13th, which is great and also, even if you haven’t signed up make sure you still come on … Read more
WOD 40 Calorie row, 2 Deadlifts @ 315/205, 30 Handstand push-ups, 2 Deadlifts @ 315/205, 20 Med ball get-ups, 2 Deadlifts @ 315/205, 10 Muscle-ups, 2 Deadlifts @ 315/205.
WOD 5 Rounds for time: 12 Dumbbell or Kettlebell Thrusters 50/35, 200 Meter run. Attention: With our Christmas Party next weekend on Dec. 13th, make sure you sign up on the Board regarding if you will be attending and with how many family members. Also, if you could indicate your potluck item that would be … Read more
WOD Partner AMRAP: 15 Med ball sit-ups over 24″ box, 10 Burpees/planks, 15 Med ball partner squats, 100 Meter sprint.
WOD 10 Minute AMRAP: 30 Reps snatch @ 75/45, 30 Reps snatch @ 135/75, 30 Reps snatch @ 165/100,As many reps as possible @ 210/120. Attention: In case you have never noticed – Position is not only everything in CrossFit but it is also critical in life! Lower back problems can be attributed to how we sit, … Read more
WOD 7 Rounds for time: 1 Rope climb, 10 Wall balls 20/14, 15 Floor press 50/35, 20 Double unders.
WOD 4 Rounds for time: 500 Meter row, 400 Meter run. Dress warm we will be running outside.
WOD 12 Minute AMRAP: 9 Deadlifts 135/95, 7 Front rack lunges 135/95, 5 Shoulder to overhead 135/95. Courtesy of CF Anchorage Attention: As you know we are now planning our second annual Christmas party at CF Helo!! Barring something unexpected, it will be on Saturday evening, December 13th, 2014. It will be a potluck again … Read more
WOD 21-15-9: Box jumps 24/20, Kettlebell swings 70/53, Chest to bar pull-ups. Attention: We hope everyone had a great holiday! We are now planning our second annual Christmas party at CF Helo!! Barring something unexpected, it will be on Saturday evening, December 13th, 2014. It will be a potluck again with White Elephant Bingo! There are … Read more