WOD 05.17.18


Did you do your 7 strict pull-ups and 14 unbroken push-ups today?

CrossFit Helix – CrossFit

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Warm-up (No Measure)

:30 Seconds

Easy Shuttle Run

Easy Row

Active Spidermans

:20 Seconds

Medium Shuttle Run

Medium Row

Push-up to Down Dog

:15 Seconds

Faster Shuttle Run

Faster Row

Air Squats


Warm-up (No Measure)

Ankle Foam Rolling – 30 Seconds Each Leg

Ankle Stretch – 30 Seconds Each Leg

Movement Prep

Warm-up (No Measure)


Force Curve – The force curve is a graph that shows you how you apply power during the stroke, and how that power varies as you use the legs, back, and arms. The smoother the curve on the screen, the smoother the applied force. The more area under the curve, the greater the force applied. To find the force curve, just press the second button from the top on the right.

Athletes will take turns on the rower for 2:00 attempting to create the perfect Bell curve.

Bell Curve – Smooth with a lot of space below the curve. This is the desired curve.

Mountain Range Curve – This means that the transition from legs to torso to arms can be improved.

Sharp Peak Curve – A curve that has a sharp peak at the beginning or the end means that athletes are maxing out their power at the beginning or the end of their stroke.


Loose Cannon (3 Rounds for reps)

3 Rounds:

3:00 Calorie Row

2:00 10 Meter Shuttle Runs

1:00 Sit-Ups

Rest 2 Minutes Between Rounds