WOD 01.13.18


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

0830 Partner WOD


Warm-up (No Measure)

:30 Seconds:

Jumping Jacks

Body Weight Good Mornings


Active Samson

Active Spidermans

Air Squats

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats


Hard Pass (AMRAP – Rounds and Reps)

Teams of 3


100/70 Calorie Row

100 Deadlifts (135/95)

80/60 Calorie Row

80 Hang Power Cleans (135/95)

60/45 Calorie Row

60 Front Squats (135/95)

40/30 Calorie Row

40 Push Jerks (135/95)

20/15 Calorie Row

20 Clusters (135/95)
With the row requiring a little longer of a transition, holding out a little longer than you would normally will help teams minimize the amount of changeovers. Depending on the team, this will likely be between 10-15 calories. On the barbell movements, striving for 8-10 repetitions depending on the movement is a great place to start. The only movement that will likely be performed in smaller sets, possibly singles, is the clusters at the end. While 8-10 repetitions are a great goal, similar to yesterday we want you to avoid nearing failure.

0930 WOD


Warm-up (No Measure)

:30 Seconds

Jumping Jacks

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats


Warm-up (No Measure)

Chest Stretch – 30 Second Ea

Lacrosse Ball to Lat – 1 Minute Ea


Warm-up (No Measure)

1 Round:

8 pull-ups

8 push-ups

8 sit-ups

8 squats


Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats