WOD AMRAP in 20 Minutes: 20 Box jumps 30/24, 10 Handstand push-ups, 20 Ghd sit-ups, 400 Meter run. Attention: The Co-Ed Softball Game is at 7:00 p.m. at the West Valley Rec Center if you want to come cheer everyone on! It’s their last game of the regular season before the play-offs.
WOD Team Series Event #1 For Time: 9-15-21 reps: Synchronized thrusters 95/65, Synchronized bar facing burpees. 8 Minute time cap. Attention: Ben will be teaching the Snatch at 7:30 p.m. in the Olympic lifting class!
WOD Team Series Wod #4: For time: 100 Calorie row, 100 Toes to bar. 12 Minute time cap. Teams of 2 – one partner works at a time. Attention: We will be doing the CrossFit team series this week so grab your favorite workout partner and come do the wods – or if you don’t … Read more
WOD AMRAP in 20 Minutes: 7 Power cleans 135/95, 7 Burpees, 200 Meter run. Bench press in the powerlifting class.
WOD AMRAP in 5 Minutes:50 WallBall Buy-In 20/14,12 Deadlifts 185/135,12 Lateral Barbell Burpees.Rest 5 Minutes AMRAP in 5 Minutes:35 Wall Ball Buy-In,9 Deadlifts 225/155,9 Lateral Barbell Burpees.Rest 5 MinutesAMRAP 5:20 Wall Ball Buy-In,6 Deadlifts 275/185,6 Lateral Barbell Burpees. Attention: Festivus will be October 14th at Hermes CrossFit! It is a team competition – 2 person teams! … Read more
WOD 4 Rounds for time: 12 Overhead squats 95/65, 6 Muscle-ups. 10 Minute cap. Attention: First, our 4th Year Anniversary BBQ was a big success with Dallas receiving the most nominations with seven and winning the 6 months free membership prize! We thank everyone who came and made it a lot of fun, including those … Read more
WOD 5 Rounds for time: 30/20 Calorie row/ski/bike, 200 Meter sandbag run. Attention: Remember at 4 p.m. is our 4th Year Anniversary BBQ at Helo – come enjoy some food and fun – we will also be going over the nominations for the 6 month free membership and announcing the winner! There will be a … Read more
