WOD 11.08.18


WOD with a Hero on Saturday Nov. 10th at our regularly scheduled 9:30am class. Ari is getting veterans to be more active so we are inviting them for a Free workout to give CrossFit a try. Join us in welcoming them for a HERO WOD!

CrossFit Helix – CrossFit

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Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

:20 Seconds

Hops in Place

Quad Stretch

Knee to Chest

Lateral Hops Over Bar

Side Lunges

Bodyweight Good Morning

Forward and Back Hops Over Bar

Active Samson

Active Spidermans

Tall Hops in Place

Push-up to Down Dog

Air Squats


MOBILITY (12:00 – 15:00)

Couch Stretch – 1:30 Each Side

Super Front Rack Stretch – :45 Each arm


MOVEMENT PREP (15:00 – 30:00)


Establish Target

15 Seconds Quick Single Unders

15 Seconds High Single Unders

15 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

40 Single Unders

20 Seconds Double Under Practice



Athletes will pause for two seconds at the following positions before standing:

-One Inch off the Floor

-Knee Level (hang)

-Pockets (high hang)

3 Pausing Clean Deadlifts

3 Pausing Clean Pulls

3 Pausing Power Cleans


Power Clean (Heavy Double)

Build to Heavy Double. 2 Second Pause at the Knee.


20 For 7 (AMRAP – Reps)


20 Double Unders, 1 Power Clean (155/105)

20 Double Unders, 2 Power Cleans (155/105)

20 Double Unders, 3 Power Cleans (155/105)


Up by (1) Power Clean Until Finish