WOD Blog

WOD 01.03.19

CrossFit Helix – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GROUP WARMUP (0:00 – 10:00) Line Drills: Quad Stretch Knee to Chest Solider Kicks Side Lunge Cradle Stretch Walking… Read more »

WOD 01.02.19

CrossFit Helix – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GROUP WARMUP (0:00 – 12:00) :30 Seconds Lateral Jumps Over Rope Active Samson Easy Single Unders Active Spidermans Higher… Read more »

Barbell Club 01.02.19

CrossFit Helix – Barbell Club View Public Whiteboard Weightlifting Back Squat (5-5-5) 5 Reps @ 40% of Working Max 5 Reps @ 50% of Working Max 5 Reps @ 60%… Read more »

WOD 12.31.18

CrossFit Helix – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GROUP WARMUP (0:00 -12:00) :30 Seconds Side Lunges Active Spidermans Air Squats Active Samson Slow PVC Front Squats Push-up… Read more »

WOD 12.30.18

CrossFit Helix – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 5 thrusters 7 hang power cleans… Read more »

WOD 12.29.18

CrossFit Helix – CrossFit View Public Whiteboard 0830 Partner WOD Warm-up Warm-up (No Measure) GROUP WARMUP (0:00 – 12:00) 1 Minute Easy Bike Active Spidermans Child’s Pose 45 Seconds Moderate… Read more »

WOD 12.28.18

CrossFit Helix – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GROUP WARMUP (0:00 – 12:00) :30 Seconds Lateral Hops Over PVC Pipe Active Samson PVC Pass Throughs Air Squats… Read more »

WOD 12.27.18

CrossFit Helix – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GROUP WARMUP (0:00 – 15:00) :30 Seconds Jogging around a set of cones: Easy Jog Quad Stretch Knee to… Read more »

WOD 12.23.18

CrossFit Helix – CrossFit View Public Whiteboard WOD Single File (Time) 3 Rounds: 10 Dumbbell Strict Presses 15 Dumbbell Bent Over Rows (Each Side) 20 Single Legged Deadlifts (Total) –… Read more »

12 Days of Christmas WOD 12.22.18

CrossFit Helix – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GROUP WARMUP (0:00 – 12:00) :30 Seconds Easy Jog Around Boxes Quad Stretch Knee to Chest Moderate Jog Around… Read more »