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

WOD 5 Rounds for time: 10 R&L kettle bell snatch 53/35, 10 Toes to bar. Attention:  The Challenge starts tomorrow~ whohoo!! The two Challenge test Wods will be on Tuesday and Thursday, if you can’t make it in on those days, talk to your coach about getting it done on another day – they do … Read more

HERO WOD “Klepto” 4 Rounds for time of: 27 Box jumps @24/20, 20 Burpees, 11 Squat cleans 145/105. U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire … Read more

WOD “Open 14.1” 10 Minute AMRAP: 30 Double unders, 15 Snatches 75/55. Attention:  First, Kids CrossFit Classes today and we are excited to have lots of Kids again!!! Second, the talk for the Challenge with the Rules first and then the Nutrition portion will be addressed today at 6:30 p.m. immediately following the Wod.  Julia … Read more

WOD “Deck of cards” Attention: Sorry for the late post, left it on the computer and forgot to hit publish!! Happy New Year!! Also, after the Wod today Julia will be around doing Challenge weigh ins, photos, and before measurements.  

WOD 5 Rounds for time: Row for calories 20/14, 20 Wall balls 20/15, 1 Minute break between rounds. Attention:  Remember, no 6:30 p.m. Wod tomorrow and one Wod on Thursday at 11:00 a.m. Everyone have a safe and Happy New Year’s Eve!! Regarding the Challenge “before” measurements, photos, and weigh in times, Julia will be … Read more

WOD 13 Minute AMRAP: 5 Ring rows, 10 Sit-ups with wall ball 20/14, 15 Box step ups with med ball 20/14. Attention:  Following up with more information on the Challenge, it will start on Monday, January 5th, 2015 and go until Valentine’s Day, February 14th, 2015.  The nutrition will be based on Paleo (to compete … Read more