WOD “Rowling” It’s like bowling but with a rower. Then: 3 x 150 foot sled push 210/150    

WOD For quality and load. Work up to 1 rep max clean and jerk. Then “Grace”: 30 clean and jerks for time 135/95. 6 Minute time cap.    At CrossFit Helo we emphasize mobilization and  encourage members to do lots of mobility exercises.  Mobility is much more then just “stretching”.  It’s taking care of joints, … Read more

WOD 10 Rounds for time: 1 Deadlift 315/205. 3 Deficit handstand pushups 45/25. 5 Toes to bar. ATTENTION On the next two Saturdays, (Nov. 9 and 16), we will be offering our first running clinic at CrossFit Helo!  If you have ever wanted to run more efficiently and/or work on your form and technique this … Read more

WOD In teams of 2 complete the following: See you tomorrow;)

WOD 3 Rounds for time: 200 Meter sprint. 10 Thrusters 115/75. 10 Pull-ups. Attention: Helo stickers are in and they are free!  Also, it’s not yet confirmed by science, but it’s believed that the new Helo shirts will increase your VO2 max and absolute strength by at least 10% when wearing it! Get one….or several

WOD “Annie” 50 Double unders. 50 Sit-ups. 40 Double unders. 40 Sit-ups. 30 Double unders. 30 Sit-ups. 20 Double unders. 20 Sit-ups. 10 Double unders. 10 Sit-ups.

WOD 30 Bench press 135/95. 150 Foot bear craw. 30 Box jumps. 150 Foot bear crawl. 30 burpees. 150 Foot bear crawl. 15 Bench press 135/95. 75 Foot bear crawl. 15 Box jumps. 75 Foot bear crawl. 15 Burpees. 75 Foot bear crawl.

WOD 5k Row. Or Partner 6k Row.

WOD 10 Minute EMOM: 3 Power cleans. 3 Front squats. 3 Push jerks. 135/95.

WOD In teams of two 20 min AMRAP: 400 meter row. 12 lunges with plate overhead 45/25. 20 jumping pull-ups. Remember yoga at 10am today!