WOD 03.13.18


Fri, Mar. 23 at 3:30pm: 18.5 Potluck and “The Redeemed and the Dominant” Viewing Party

CrossFit Helix – CrossFit

View Public Whiteboard


Warm-up (No Measure)

:45 Seconds

Easy Row

Active Spidermans

:30 Seconds

Medium Row

Push-up to Down Dog

:15 Seconds

Fast Row

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats


Warm-up (No Measure)

Wrist Stretch – 1 Minute

Front Rack Stretch – 1 Minute


Warm-up (No Measure)

Front Squat & Thrusters:

5 Pausing Air Squats

5 Pausing Front Squats

3 Front Squats

3 Push Press

3 Thrusters


:15 Second Catch Position Hold (starting position)

:30 Seconds Easy Row


Paused Front Squat (Heavy Single)

15 Minutes to build to a heavy pausing single front squat.


Warm-up (No Measure)

1 Round:

100 Meter Row

5 Thrusters


Engine Room (Time)

5 Rounds, Every 3 Minutes:

300/250 Meter Row

9 Thrusters (95/65)
Depending on the number of athletes in class we will sub out Rowing for a 200m run. Score for workout is fastest finish in a single round.