WOD 02.09.18


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CrossFit Helix – CrossFit


Warm-up (No Measure)

:20 Seconds:

Jumping Jacks

Push-up to Down Dog

Air Squats

Active Spidermans


Complete 3-5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty. If no one lands it’s coach’s choice. Today we can make the penalty one of the movements in the workout, such as jump rope, air squats, or push-ups.


Warm-up (No Measure)

Double Unders:

:15 Fast Singles

:15 High Singles

:15 Double Taps

:15 Double Unders

Pull Ups:

5 Scap Pull ups

5 Lat Pull ups

10 Kip Swings

5 Kip + Lat Pull Down

5 Pulls Ups

Push Ups:

Establish Bottom Position

Establish Top Position

5 Push Ups

Air Squats:

12 Banded Squat Therapy


Warm-up (No Measure)

1 Round:

100 Meter Row

10 Double Unders

3 Pull-ups

6 Push-ups

9 Air Squats


Splash Zone (Time)

For Time:

1,500 Meter Row

150 Double Unders

10 Rounds of Cindy
You will finish this triplet with 10 Rounds of “Cindy”. One round of “Cindy” is 5 Pull-ups, 10 Push-ups, and 15 Air Squats. Looking for you to complete this workout somewhere within the 18-25 minute range. If short on rowers, we will stagger athletes by 6-8 minutes.