WOD 15 Minutes to find 5 rep max power snatch. Attention: Week 1 of the Challenge is done and people are doing great! Way to hang in there and get your logs in, we will have the Board up this week so people can see how they are doing as well!
WOD 30-20-10: Pull Ups, Box jump-overs 24/20, Ghd sit-ups, Jumping lunges. Attention: Challenge folks – get your logs in by 12 p.m. for your extra point! Also, no Powerlifting Class as Preston is under the weather. Finally, if you come in on Sunday and do a wod you missed, that will count as 3 points … Read more
WOD EMOM X 10: Calorie row 15/12, Rest 2 Minutes, EMOM X 10: 10 Thrusters 95/65. Attention: For the Challenge here are your coaches’ e-mails if you need them: 1. Alecio = alecio@crossfithelo.com; 2. Julia = julia@crossfithelo.com; 3. Preston = pmay@lewis-goetz.com; 4. Jess = jessicacapsmith@gmail.com; 5. Ben = atomicneb@yahoo.com; 6. Kris = kristina.landies@gmail.com; and 7. Manny = … Read more
WOD 3 Minute AMRAP: 30 V-up buy-in, 15 Deadlifts 185/135, 15 Burpees over the bar. Rest 3 Minutes. 3 Minute AMRAP: 30 V-up buy-in, 10 Deadlifts 225/155, 10 Burpees over the bar. Rest 3 Minutes. 3 Minute AMRAP: 30 V-up buy-in, 5 Deadlifts 275/185, 5 Burpees over the bar. Rest 3 Minutes. Attention: With the … Read more
WOD 5 Rounds for time: 2 Legless rope climbs, 5 Bar muscle-ups, 7 Handstand push-ups, 15 Box jumps 24/20. 15 Minute cap. Manny’s Birthday Wod!! Click HERE for past results.
WOD 5 Rounds for reps: 1 Minute assault bike, 1 Minute kettlebell swings 70/53, 1 Minute max double-unders. 1 Minute rest. Score is total reps completed. Attention: We hope everyone got through their first day today on the Challenge! Also, with the snow, please remember to bring in an alternate pair of shoes to do … Read more
WOD 27-21-15-9: Power cleans 95/65, Wall balls 20/14. Attention: We hope everyone had a great New Year’s Eve and Day! First, please note there is a limited schedule (No 5 a.m. or 4:30 p.m. through 6:30 p.m. Wods although there is a Kids’ Class!) Second, the Teams for the Challenge will be as follows: 1. … Read more
WOD 6 Rounds of: 4 Minutes: Calorie row 30/20, Calorie bike 20/15, Max 10 Meter sprint with remaining time. 4 Minutes rest. Attention: Happy New Years’ Eve! No Open Gym on Sunday and there will be a limited Monday Schedule so stay tuned for it!
WOD GFF 100 Manmakers for time. Or 100 Womanmakers for time. You pick the weight. Attention: Great to have so many people come to the talk! Julia will be doing measurements at 6:30 p.m. and on Saturday (remember if you want to be considered they must be taken at Helo) Also, Alecio can do them … Read more
WOD 15 Minutes to find 1 RM bench press. Finish with max diamond push-ups in 1 minute. And 100 banded push-downs and face pulls. Attention: There will be no 6:30 p.m. Wod as the Paleo Challenge talk will be happening at that time. If you have never done a Helo Challenge, attending the talk is … Read more