WOD 05.09.19


Upcoming class: Five to 5k w/ Coach Haley starting Thurs, May 16th at 6pm for 5 weeks! Sign up: http://crossfithelix.com/five-to-5k/
Daily reminder: Have you done your Memorial Day WOD training today?

CrossFit Helix – CrossFit

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Warm-up (No Measure)

GROUP WARMUP (0:00 – 15:00)

Weighted Class Interval Run

We will organize runners in a single file line. You’ll jog in a straight line at a steady pace for a distance of your choice (400-600 meters). The the last runner in line will start with a weighted object (Wreck Bag or medicine ball) and sprint to the front of the line, taking the place of the first runner. The class will pass the weighted object over your shoulder until it reaches the last athlete in line. That athlete will then sprint to the front of the line and the process repeats itself. The goal here is to get everyone through at least one time before returning inside.

30 Seconds

Easy Bike

Straight Leg Swings (Right Side)*

Easy Bike

Straight Leg Swings (Left Wide)

Easy Bike

Down Dog

*Holding onto a post for support, swing straight leg back and forth. Only go as high as you can maintain a neutral position.


MOBILITY (15:00 – 18:00)

Wall Pigeon Pose: 45 Seconds Each Side

Seated Straddle with Bar Assist: 30 Seconds Each Side (Center, Right, Left)


MOVEMENT PREP (18:00 – 30:00)


6 Med Ball Deadlifts

6 Med Ball Jump Shrugs

6 Med Ball Tall Squat Cleans

6 Med Ball Cleans


PRACTICE ROUND (30:00 – 35:00)

1 Round

20 Seconds Med Ball Cleans

10 Seconds Rest

20 Seconds Bike Calories


Train Wreck (AMRAP – Reps)

8 Rounds:

40 Seconds Med Ball Cleans (20/14)

20 Seconds Rest

40 Seconds Bike Calories

20 Seconds Rest

Score is lowest rep total of the 8 rounds