WOD EMOM X 20: Odd minute movement 1, Even minute movement 2. This week you can pick between cardio, gymnastics or a lift. This is also a great time to practice a movement that will be in the Halloween comp and practice it.
WOD For time Teams of 2: 100/80 Calorie row, 800 Meter Sandbag run 100/75, 100 Lateral Burpees over Parallettes. One partner works while the other rests, except for the run. Athletes go together and take turns with the bag. 20 Minute Cap. Tuesday Night Musings by Coach Alecio. Helo’s House of Horrors In-House Costume Competition … Read more
WOD For time: 50 Wall Balls, 10 Box Jumps, 40 Wall Balls, 10 Box Jumps, 30 Wall Balls, 10 Box Jumps, 20 Wall Balls, 10 Box Jumps, 10 Wall Balls, 10 Box Jumps. Wall balls 20/14 and Box jumps 30/24. 13 Minute Cap Attention: Ben is teaching the Jerk in the Olympic Lifting Class. Also, … Read more
WOD Build to Heavy 3 Rep Hang Clean, Build to Heavy 3 Rep Bench Press. Attention: For the in house Helo’s House of Horrors Costume Competition – this is your last day to sign up as we will be creating a Board after Tuesday. Also, we will need team names from each of you so … Read more
WOD AMRAP in 15 Minutes: 10 Chest to Bar Pull-ups, 15 Dumbbell Snatches 50/35, 20 Sit-ups, 30 Double-Unders. Attention: Preston will be coaching the deadlift at the Powerlifting class!
WOD GFF 5 Rounds: Ring Dips Max Reps, 1 Minute Rest, 150′ Kettlebell Front Rack Walk AHAP, 1 Minute Rest, 150′ Backwards Sled Drag AHAP, 1 Minute Rest. Attention: Congratulations to the Helo Co-Ed Softball team for wrapping up their regular season and securing the No. 1 seed for the quarter finals with an undefeated … Read more
WOD For time: 400 Meter Run, 20 front rack lunges, 165/110 400 Meter Run, 15 front rack lunges, 165/110, 400 Meter Run, 10 front rack lunges, 165/110, 400 Meter Run, 5 front rack lunges, 165/110. Attention: You still have time this week to sign up for the in-house competition on Oct. 27th – so don’t … Read more
WOD Teams of 2 AMRAP in 22 Minutes: 10 Calorie Row, 10 Russian Kettlebell Swings 70/53, 10 Toes to Bar. One partner works while the other rests. Tuesday Night Musings by Coach Manny. Scaling is good. What’s up Helo Family! I want to start off by telling you about my last injury. I hurt my … Read more
WOD For Time: 100 Back Squats 135/95, Every time you stop for more than 5 seconds, you have to drop the bar and do 10 bar facing burpees. 12 Minute Cap. Attention: Okay, Alecio is feeling generous and you can still sign up for the In-House Helo’s House of Horrors Competition on Oct. 27th (so … Read more
WOD AMRAP In 11 Minutes: 6 Clean & Jerks 155/110, 40 Double-Unders. Attention: First, Congratulations to Sasha and Bailee as they finished 3rd at the Festivus Games at Hermes CrossFit this weekend! Second, if you haven’t signed up with a partner for the In-House Helo’s Halloween House of Horrors Costume Competition on the morning of … Read more