WOD Teams of 2: Calorie assault bike 50/35, 200 Double-unders, 800 Meter sandbag run, 200 Double-unders, 100 Partner burpees. (5 a.m. and 6 a.m. dress warm) Attention: Ben will be coaching the Snatch in the Olympic Lifting Class at 7:30 p.m.!

WOD 3 Rounds for time: 30 Hang cleans 115/80, 30 Wall balls 20/14, 30 Calorie row. Attention:  If you were at the Anniversary BBQ and made a ceramic tile, they are at the box ready to be picked up.   

WOD Teams of 2: AMRAP in 30 Minutes: 12/10 Calorie row, 6 Push-ups, 9 Air squats. Attention:  First, there is Powerlifting at 8:00 a.m.! Second, Jamie, AC, and Ryan are competing in Bad Medicine – their wod times are: 10:49 a.m., 13:10, and 14:45 – they are the Thrusting Amrappers.  Finally, if you went to … Read more

WOD 3 Rounds for time: 400 Meter run, 12 Deadlifts 275/185, 21 Box Jumps 20/24. 15 Minute time-cap. Attention:  This Saturday after the 10 a.m. Wod, Krystal will be bringing the ceramic tiles to finish from the Anniversary Party – so if you want yours, come to the 10 a.m. Wod (or come at 11 … Read more

WOD AMRAP in 10 Minutes: 5 Strict pull-ups, 10 Kettlebell swings 70/53, 15 Sit-ups. Attention:  Great job to the Co-Ed Helo Softball team and thanks for representing us! Alas, this years season came to an end tonight but you looked good out there and we will get them next year!!

WOD Push Press: 5-4-3-2-1. 4 Rounds for reps of push press. Every 3 minutes: 20/15 Calorie row/bike/ski, 15 Bar facing burpees, Max push press 115/85. Attention:  The Helo Co-Ed Softball Playoff Game is at 8 p.m. at the West Valley City Rec Center – it is single elimination so come cheer your fellow athletes on! 

WOD 5 Rounds for time: 200 Meter run, 30 Double-unders, 9 Hang squat cleans 115/80. 15 Minute cap. Attention: For those of you who attended our 4th year Anniversary BBQ – after the 10 a.m. Wod this Saturday, we will be finishing the ceramic tiles – so come to the 10 a.m. Wod and help … Read more

WOD AMRAP in 18 Minutes: 18 Calorie row, 15 Wall balls 20/14, 12 Dumbbell snatches 50/35, 9 Toes to bar. Attention:  On Tuesday there will be no Olympic Lifting class at 7:30 p.m., and on Wednesday, the Helo Co-Ed Softball team is playing their first play-off game at 8:00 p.m. at the West Valley City Rec … Read more

WOD Team Series Event 5 Complete as many reps as possible in 10 minutes of: 3 synchronized burpee box jump-overs, 3 synchronized deadlifts, 6 synchronized burpee box jump-overs, 6 synchronized deadlifts, 9 synchronized burpee box jump-overs, 9 synchronized deadlifts, Etc. adding 3 reps to each exercise every round. Men use a 24 inch box, 225 … Read more

WOD “GFF” For time: 50 Synchronized wall balls 20/14, 30 Power cleans 135/95, 50 Synchronized wall balls 20/14, 20 Power cleans 185/135, 50 Synchronized wall balls 20/14, 10 Power cleans 225/155. 12 Minute time cap.   For time: 50 synchronized wall-ball shots 30 cleans, 135 lb. 50 synchronized wall-ball shots 20 cleans, 185 lb. 50 synchronized wall-ball … Read more