WOD 16 minute EMOM: odd minutes 8 thrusters @ 115/75, even minutes 10 pull-ups. Attention: And the winner is… The CrossFit Helo “Smallest Winner” Challenge Winners are as follows: 1. Lynda – Congratulations to our Champion! 2. Cassi. 3. Shane, and, Honorable Mentions: Scott H. and Ben S. Our 30 day Challenge had 24 … Read more
WOD For time: 30 deadlifts @ 135/95. 10 burpee box jumps, 20 deadlifts @ 185/125, 20 burpees, 10 deadlifts @ 225/155, 30 box jumps.
WOD Challenge Wod #2 “CrossFit Total” Back squat 1 rep max, Shoulder Press 1 rep max, Deadlift 1 rep max. Athletes will have 3 attempts to find a 1 rep max in all 3 lifts. Last month’s scores listed below. Attention: Just a quick update from our post last night to clarify as we had … Read more
WOD Challenge wod #1: 1000 meter row, 40 wall balls 20/14, 30 burpees. Previous scores posted below. Attention: Congrats as we head into the final few days of the “Smallest Winner” Challenge! First – to what is expected – logs are due by Wednesday at 8 p.m. so turn them in accordingly. Second, pictures and … Read more
WOD In teams of two complete 20 minute AMRAP of: 4 rope climbs, 30 knees to elbow, 20 lunges with kettle bells 53/35 held in front rack position. Wear long socks or pants if you will be climbing the rope. Attention: Remember to turn your logs in by 12 pm on Saturday. We will collect them … Read more
WOD Complex: 1 Dead-lift, 2 Hang squat cleans, 1 Jerk. Work up to a heavy single complex for quality and load. Then for 10 minutes EMOM perform one round of the complex.
WOD 5 Rounds for time: 1 bear crawl 75feet, 15 hand release push-ups, 20 box jumps 30/24. Attention: We are coming up to the end of the “Smallest Winner” Challenge! The race remains neck and neck on the board, however, the final measurements will also count for a significant portion so don’t skip out on … Read more
