WOD 11.09.18


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 – 10:00)

:30 Seconds

Easy Shuttle Run

Walking Quad Stretch

Walking Knee to Chest

Moderate Shuttle Runs

Walking Samson

Shuttle Straight Legged Bear Crawl

Faster Shuttle Runs

Shuttle Crab Walk

Walking Spidermans


MOBILITY (10:00 – 12:00)

2 Rounds (Slightly More Narrow for 2nd Round):

PVC Pass Throughs – :30 Seconds

PVC Overhead Squats – :30 Seconds


MOVEMENT PREP (12:00 – 25:00)


Push-up Movement Prep

20 Second Push-up Plank Hold

5 Push-ups

-Push-up Movement Substitutions-

Reduce Reps

Push-up to Box, Bench, or Bar in a Rack

Run Movement Prep

20 Mountain Climbers

100 Meter Run

Pull-up Movement Prep

15 Second Hollow Hold on Floor

15 Second Arch Hold on Floor

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

-Push-up Movement Substitutions-

Reduce Reps

Jumping Pull-ups

Banded Pull-ups

Ring Rows



5 Paloff Presses (Each Side)

5 Squatting Paloff Presses (Each Side)

5 Pausing Air Squats

5 Pausing PVC Overhead Squats

5 PVC Overhead Squats

5 Empty Barbell Pausing Overhead Squats

Build to Lighter Weight


REHEARSAL (25:00 – 35:00)

1 Round

100 Meter Run

5 Overhead Squats

5 Pull-ups

5 Push-ups

5 Air Squats


Cover Girl (AMRAP – Rounds and Reps)


5 Round Buy-In:

200 Meter Run

10 Overhead Squats (95/65)

In Time Remaining:

Max Rounds “Cindy”