WOD 4 Rounds for time: 20 Box weighted step-ups 20 inch box – 50/35, 20 Ring push-ups, 400 Meter run. Attention: Remember only a 7 a.m. Wod and 8 a.m. Powerlifting Class. No Open Gym on Sunday.

WOD GFF Amanda 9-7-5 Reps of: Muscle-ups, Snatches 135/95. 10 Minute cap. Attention: Remember no 9 a.m. or 12 p.m. Wods and then on Saturday, only the 7 a.m. Wod and the 8 a.m. Powerlifting Class (Preston will be doing the bench press and accessory work).  If anyone wants a ride or to carpool to … Read more

WOD For Time Teams of 2: 100 Russian Kettlebell Swings 70/53, 100 GHD Sit-ups, 100 Wall Balls 30/20, 100 Burpees. Partners will work for 30 seconds then switch.  With one partner working at a time. 30 Seconds work, 30 seconds rest. 18 Minute cap. Attention:  First, Julia will be at the box doing measurements and … Read more

WOD 10 Minutes to find: Max height box jump. Then every 2 minutes for 10 rounds: 5 Pull-ups, 3 Handstand Push-ups, 1 Box jump @ 6 inches below max height, 100 Meter sprint. Last round will be for time. Attention: The nutrition talk for the Beach Body challenge will be at 6:30 p.m. (there will … Read more

WOD For Time: 80/65 Calories bike, 50 Bench press 95/65, 80/65 Calories bike, 50 Kettlebell deadlifts 53/35, 80/65 Calories row, 50 Back squats 135/95, 80/65 Calories row. 24 Minute cap. Movements can be done in any order but must be completed once started. Attention: Julia will be doing the Beach Body Nutrition talk during the … Read more

WOD 5 Sets to find heaviest unbroken complex of: 1 Shoulder press, 2 Push press, 3 Push jerks. Attention:  Awesome job to all the athletes who were representing Helo this weekend at both the Zions Ragnar Trail Race and Mountain Meltdown!  Also, look for some schedule changes this weekend with Regionals!

WOD Partner Wod 15 Minute AMRAP: Partner 1 Row, Ski or Bike for Calories, Partner 2 6 Back Squats @155/105, 8 Knees to Elbows, 10 Plate Ground to Overhead. Partners must complete at least one round before switching positions. Score is reps plus calories.

WOD 6 Rounds 2 minutes: 50 Toe taps (25 each leg) 10 burpees 10 Sit-Ups With remaining time AMRAP hang squat cleans – 95/65. Rest two minutes Score is total number of squat cleans.