WOD Blog

CF Kids 08.22.18

CrossFit Helix – CrossFit Kids 6+ View Public Whiteboard CF Kids Metcon (No Measure) WARM-UP: 3:00-5:00 1:00 plank games (spin, clap or shake opposite hands, push, etc.) 25 jumping jacks… Read more »

WOD 08.21.18

CrossFit Helix – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL (12 Min): :30 Seconds: Jumping Jacks Push-up to Down Dog Active Samson Active Spidermans Side Lunge Air Squats… Read more »

WOD 08.20.18

CrossFit Helix – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL (10 Min): Line Drills: 200 Meter Run Quad Stretch Knee to Chest Soldier Kicks Side Lunge Cradle Stretch… Read more »

WOD 08.19.18

CrossFit Helix – CrossFit View Public Whiteboard WOD Metcon (Time) For time: 100-m walking lunge 100 push-ups 100 medicine-ball cleans 100 pull-ups 100-m walking lunge Men: 20-lb. ball Women: 14-lb…. Read more »

WOD 08.18.18

CrossFit Helix – CrossFit View Public Whiteboard 0830 Partner WOD Warm-up Warm-up (No Measure) GENERAL: :30 Seconds: Easy Run Active Spidermans Medium Run Active Samson + Air Squat Fast Run… Read more »

WOD 08.17.18

CrossFit Helix – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL (15 Min): Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge… Read more »

WOD 08.16.18

CrossFit Helix – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL (12 Min): :30 Seconds: Easy Run Jumping Jacks Medium Run Push-up to Down Dog Faster Run Active Spidermans… Read more »

CF Kids 08.15.18

CrossFit Helix – CrossFit Kids 6+ View Public Whiteboard CF Kids Metcon (No Measure) WARM-UP: Lifeguard Test – Hide lacrosse balls at opposite end of mat while kids lie face… Read more »

BarBellas 08.15.18

CrossFit Helix – Barbellas View Public Whiteboard Gymnastics Pull-ups (Max Set) Max set of Strict Pull-ups. Weightlifting Bench Press (7 Rep Max) Deadlift (7 Rep Max)

WOD 08.15.18

CrossFit Helix – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL (12 Min): :30 Seconds Active Spidermans Active Samson Push-up to Down Dog Side Lunges Slow Air Squats Barbell… Read more »