WOD 01.06.18


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

0830 Partner WOD

Warm-up (No Measure)

-:20 Seconds-

Light Jog

Quad Stretch

Knee to Chest

Solider Kick

Medium Jog

Side Lunge

Walking Samson

Walking Spiderman

Faster Jog

Air Squats

Push-up to Down Dog


-Modified Barbell Warmup-

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

5 Front Squats

Any Minute (AMRAP – Reps)

Teams of 3:

On the Minute x 24 (6 Rounds)

Station 1 – 1 Round of “Cindy”

Station 2 – 10 Hang Power Snatches (95/65)

Station 3 – Max Calorie Row

Station 4 – Rest
Each athlete will cycle through the 6 rounds, or 24 stations of the workout. Teammate 2 starts 1 minute behind. Teammate 3 starts 2 minutes behind. Score is team total on the Erg. On the first two movements, athletes will rest the remainder of the minute after the work is completed before beginning the next station. 1 Round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats. Weight on the barbell should be something that athletes will complete unbroken on every round. It is ok if there are multiple barbells for teams with athletes using different weights.

0930 WOD

Warm-up (No Measure)

5 Good Mornings

5 Back Squats

:30 Seconds

Side Lunges


5 Elbow Rotations (ea)

5 Strict Press

:30 Seconds

Samson Stretch

Push to Down Dog

5 Front Squat

5 Straight Leg Deadlifts

:30 Seconds

3 Air Squat + 1 Squat Jump

Strict Pull Ups

Find a rack and start warming up your back squat.

Metcon (Time)

For time:

21 body-weight back squats

7 rope climbs, 15-ft. rope

15 body-weight back squats

5 rope climbs, 15-ft. rope

9 body-weight back squats

3 rope climbs, 15-ft. rope