WOD Blog

Thursday

CrossFit Helix – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 8 MINUTES 8/6 Cal Bike 8 Light Double KB Russian Swing 8 Light Double KB Hang Snatch… Read more »

WOD 11.21.19

CrossFit Helix – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GROUP WARMUP (0:00 – 12:00) Pizza Tag ——————————- Movement Prep (12:00 – 20:00) ABMAT SIT-UPS 10 AbMat Sit-ups —… Read more »

Thursday

CrossFit Helix – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5:00 (or 2 rounds) 100m Jog 8 Glute Bridge-ups w/toes up 4/4 Spiderman Lunge :30 Row 8… Read more »

Wednesday

CrossFit Helix – NCBURN View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 Tabata Row STATION 2 Tabata DB Push Press STATION… Read more »

Wednesday

CrossFit Helix – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS* :30 Single Unders —> :30 Single-Single-Double Attempts —> :30 Double Unders 20 Lunges —> 14 Jumping Lunges… Read more »

Wednesday

CrossFit Helix – NC COMPETE View Public Whiteboard A. CONDITIONING Metcon (Time) 4 ROUNDS FOR TIME 200m Run 10 Hang Power Cleans (135/95) 7 Ring Muscle-Ups 35′ HS Walk* *Estimate… Read more »

Wednesday

CrossFit Helix – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY (10 MIN TIME CAP) 3:00 Bike (increase intensity gradually) Into… 3 Sets 10 Lunges w/ Twist 12Tempo… Read more »

WOD 11.20.19

CrossFit Helix – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GROUP WARMUP (0:00 – 12:00) 30 Seconds Single Unders PVC Pass Throughs PVC Straight Leg Swings (15 Seconds Each… Read more »

Wednesday

CrossFit Helix – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Plate Deadlifts → 10 Plate Ground to Overhead 10 Up-Downs → 10 Burpees 10 Glute Bridge-Ups… Read more »