WOD 01.12.18


Skill & Drills Class: Rowing With Coach Chris – Tues, Jan. 16th at 5:30pm
Open Gym now on Sundays from 9:30-11:30am
Register for the 6-week Nutrition Challenge: http://bit.ly/2DnKmrz
Register for The Open: https://games.crossfit.com/

CrossFit Helix – CrossFit


Warm-up (No Measure)

1 Minute

Easy Row

Active Spidermans

Chest Stretch (:30 Each Side)

:45 Seconds

Medium Row

Active Samson

Front Rack Stretch

:30 Seconds

Faster Row

Push-up to Down Dog

Child’s Pose


Warm-up (No Measure)

Chest Stretch – :30 each side

Front Rack Stretch – 1 Minute

Childs Pose – 1 Minute


Warm-up (No Measure)

Strict Pull-ups:

10 Scap Pull-ups

10 Hollow Rocks

1-3 Strict Pull-ups

Bench Press:

Establish Starting Postion on Bench

5 Empty Bar Pausing Bench Press (At Top and Bottom)

Build to Lighter Weight


Warm-up (No Measure)

1 Round:

With Lighter Weight

3 Strict Pull-ups

5 Bench Press

7 Calorie Bike

1 Round:

With Workout Weight

3 Strict Pull-ups

5 Bench Press

7 Calorie Bike


Buddy-Buddy (AMRAP – Rounds and Reps)

Teams of 3:


50 Strict Pull-Ups

75 Bench Press (135/95)

70/50 Calorie Row
This workout comes down to managing muscular fatigue. It is set-up to go from pulling to pushing to cardio in order to allow you to keep moving through at a higher intensity. However, within each set there is still the chance to near failure, which is something we want to avoid. When you feel like you are nearing that point, switching out to one of your partners will get a fresh body working and allow you to recover. 5 is a good number to aim towards on pull-ups and 10 is a good goal for bench press and the bike, but you should also listen to your body in order to come back strong for the next set.