WOD 05.13.19


– Daily reminder: Have you done your Memorial Day WOD training today?
– Memorial Day WOD & Social: Mon, May 27th at 8:30am & 9:30am — donuts & coffee after! Kids mini WOD at 9:30am!
– Remember to wait until everyone has finished the workout before you put your equipment away. Once you’re done, cheer on the people around you instead!

CrossFit Helix – CrossFit

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Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

Place lighter kettlebells in the center of the room, jogging around them like a track

20 Seconds

Easy Jog

Quad Stretch

Knees to Chest

Easy Jog

Straight Leg Kick

Side Lunges

Easy Jog

Walking Samson

Walking Spiderman

Medicine Ball Jog

Medicine Ball Foot Taps

Medicine Ball Deadlifts

Medicine Ball Jog

Medicine Ball Slams

Medicine Ball Squats (Squat to Ball)

Medicine Ball Jog

Medicine Ball Push Press

Medicine Ball Squats (Squat with Ball)


MOBILITY (10:00 – 12:00)

Kettlebell Ankle Stretch: 30 Seconds Each Side

Kettlebell Squat Hold: 1 Minute


MOVEMENT PREP (12:00 – 25:00)


With a Lighter Weight:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings

Build to Workout Weight

5 Russian Kettlebell Swings

5 Kettlebell Swings


5 Front Squats

5 Push Press

5 Thrusters

5 Wallballs


REHEARSAL (25:00 – 30:00)

1 Round

200 Meter Run

5 Kettlebell Swings

5 Wallballs


Wall Street (Time)

3 Rounds:

800 Meter Run

40 Kettlebell Swings (53/35)

40 Wallballs (20/14)