WOD AMRAP in 12 Minutes: 1 Round of DT, Max toes to bar, DT is 12 deadlifts, 9 hang cleans, 6 push jerks 155/105. Score is total number of toes to bar. Attention: Festivus is this weekend at Hermes CrossFit on Saturday! We have a lot of members signed up so come out and cheer. … Read more
WOD 3 Round for time: 400 Meter run, 29 Kettle bell swings 53/35, 29 Box jumps 24/20, 29 Wall balls 20/14, 50 Double-unders. Randi & Lynda’s B-day wod!! Attention: Congratulations to both Helo Teams! They played hard, alas, neither one got to the finals but we are proud of everyone! All you peeps doing Festivus, … Read more
WOD 5 Rounds for time: 400 Meter row, 10 Pull-ups, 20 Push-ups, 30 Sit-ups, 40 Squats, 3 Minutes rest between rounds. 30 Minute cap. Attention: The Co-Ed Softball Playoffs tournament starts at 6:15 p.m. with a single elimination for both teams! Helo 2 starts at 6:15 p.m. and Helo 1 starts at 7:15 p.m. We are … Read more
WOD 5 Rounds for time: 400 Run, 10 Deadlifts 225/155. Attention: Festivus is next weekend, then some pumpkin carving the weekend after that and then the Halloween Costume wod after that! Fun times all around:)
WOD GFF 6-Minute Time Cap: BUY IN – Med Ball Partner Sit-ups X 20 Each Athlete performs 10, passing ball to partner with each rep. Then… 4 Rounds each for time: 10 Yard Run w/Medball 20/14, 10 Wall Balls 20/14, 10Yard Run w/Medball Back to Partner… Switch Partners, 1 Minute rest into. In 4 Minutes: … Read more
WOD 20 Minutes for quality: 20 Side step-ups 30/24, 10 Ring swings, 10 Turkish getups 53/35, 75 Foot sandbag carry.
WOD 3 Rounds for time: 20 ring rows, 15 Overhead squats 155/105, 400 Meter run. Attention: Batting practice tomorrow at 6:30 p.m. at Mulligan’s (River Bottom), with the expert coaching of Kyle available:) Anyone can come, whether you are on the teams or not but those of you on the teams who need it (you … Read more
WOD Teams of 2: 2 Rounds of: 250 Meter row, 60 Double-unders. Each partner must complete 2 rounds. 4 Minute time cap. 1 Minute break. AMRAP in 7 Minutes: Partner bar hang with medball 20/10, Burpee box jumps 24/20. One partner works at a time. The other performs the bar hang. Attention: Another order is … Read more
WOD 10 Minutes to find a max for complex of: 3 Deadlifts, 1 Hang power clean, 2 Front squats. Then EMOM for 8 minutes: Complex at 80% of max working weight. Mobility Wod Monday. Click here for three easy squat mobilizations that can help with your front squat. Attention: First, amazing job to the athletes … Read more
