WOD 01.05.18


Skill & Drills Class: Rowing With Coach Chris – Tues, Jan. 16th at 5:30pm
Sunday Open Gym from 9:30-11:30am starts this week!

CrossFit Helix – CrossFit


Warm-up (No Measure)

-:30 Seconds-

Med-ball Foot Taps

Knuckle Drags

Active Spidermans

-:20 Seconds-

Single Unders

Air Squats

Med-ball Deadlifts

-:15 Seconds-

Double Unders

Med-ball Front Squats

Med-ball Push Press

-Barbell Warmup-

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats


Double Unders (No Measure)

15 Seconds Single Unders

15 Seconds High Single Unders

15 Seconds Double Taps

15 Seconds Double Under Practice

Wall Balls (No Measure)

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

Deadlift (No Measure)

10 Hip Hinges

5 Deadlifts


Deadlift (Heavy Set of 3)

You will have 12 minutes to build to a heavy triple. A good stopping point is when form is compromised because of the load on the barbell.


Warm-up (No Measure)

-1 Round-

10 Double Unders

5 Wallballs

5 Deadlifts


Smooth Criminal (AMRAP – Rounds and Reps)


60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)
Weight on the deadlift in “Smooth Criminal” should be something that you could complete in a maximum of 3 sets every round. Having a plan on this workout is key to getting the most out of the 15 minutes. The plan should be to break because you want to to, not because you have to. Approaching the beginning rounds like you are already 10 minutes into the workout will help you find the appropriate breakup strategy. If you envision yourselves breaking each movement into 3 sets at this point in the workout, doing so from round one will lead to consistency across the board. On all these middle range AMRAPs, it is less about speed at the beginning and more about consistency throughout.