WOD “Lynne” 5 Rounds For Reps: Bodyweight bench-press, Strict pull-up. Rest 2-3 minutes between rounds. After bench go directly into pull-ups. Attention: Congratulations to all of the athletes that competed in either the Ragnar Trail Race at Zions or the Park City CrossFit Mountain Meltdown! We had almost 60 athletes representing Helo and we wanted … Read more

NO WOD:) Box is closed today and tomorrow – so go watch your fellow athletes compete at the Park City CrossFit Mountain Meltdown – the individuals go at 1:40 p.m. and teams go at 1:50 and 2 p.m.!! (P.S. Evan just posted Kettlebell Thrusters will be there – 53/35 with scaled options – it’s going … Read more

WOD Work on Rope Climbs (legs or legless), then work up to a 1 Rep Max Power Clean & Jerk. Please note that the Clean & Jerk is to help our Mountain Meltdown folks figure out what they can do on game day. (Remember to wear long pants and/or sleeves). Attention: First, remember the Box … Read more

WOD AMRAP in 15 Minutes: 3 Calories on Bike, Ski or Rower, 3 Burpees, 30 Double Unders, 6 Calories on Bike, Ski or Rower, 6 Burpees, 30 Double unders, Keep adding 3 reps to the cals and burpees until time runs out.  Double unders stay the same.

WOD For time: 50 Wall balls 20/14, 50 Handstand push-ups, 50 wall balls 20/14.  

WOD For reps: 1 Minute of Dumbbell snatches 70/50, 1 Minute of Box jumps 30/24, 2 Minutes of Dumbbell snatches 70/50, 2 Minutes of Box jumps 30/24, 3 Minutes of Dumbbell snatches 70/50, 3 Minutes of Box jumps 30/24. Score is total reps completed. Attention: The Mountain Meltdown Heats are up!   Go to:  http://www.mountain-meltdown.com/heats/. … Read more

WOD  20 Minutes: Run 1 mile then with remaining time. AMRAP of, 5 Pull-ups, 10 Push ups, 15 Air squats. Hectors B-day Wod. Attention:  On Saturday and Sunday, please note that there will be no Wods and the Box will be closed as we have 2 teams of 16 athletes plus 2 volunteers at Zions … Read more

WOD Team Foam Rolling Adventure!! Come see what we have in store for you!! Attention:  First, Alecio left his phone at the box, so anyone trying to get ahold of him will just have to show up tomorrow:) Second, for runners doing Ragnar – We will meet Saturday at 12 pm in Herriman at 14800 … Read more

WOD “GFF” AMRAP IN 15 Minutes: 3 Muscle-ups, 6 Snatches 135/95, 9 Box jumps 30/24.  

WOD “Annie” 50-40-30-20-10, Reps of Double-unders and sit-ups, Or 40-30-20-10 Ghd sit-ups, 120-90-60-30, Double-unders.