WOD 05.18.19


– 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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0830 & 0930 WOD


Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

30 Seconds

Active Samson

Active Spidermans

Wrist Stretch (Fingers Towards)

Slow Air Squats

Push-up to Down Dog

Wrist Stretch (Fingers Away)

Lateral Hops Over Barbell

Slow Burpees

Active Chest Stretch

Modified Barbell Warmup

5 Stiff Legged Deadlifts

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations

5 Strict Press & Reach

5 Back Rack Elbow Rotations

5 Good Mornings


MOVEMENT PREP (10:00 – 25:00)


Establish Front Rack Position

3 Pausing Front Squats

3 Pausing Push press (Dip)

3 Pausing Thrusters (Overhead)



10 Scap Pull-ups

10 Kips Swings

5 Pull ups

3 C2B Pull ups

~Movement Supstitutes~

Reduced Reps

Pull ups

Jumping C2B Pull ups

Banded C2B Pull ups

Ring Rows



3 Frog Jumps

3 Burpees

3 Box Step Ups (each leg)

3 Box Jumps

3 Burpee Box Jumps


Kendrick (Time)

4 Rounds for time:

18 Thrusters (95/65)

18 C2B Pull ups

18 Burpee Box Jumps (24/20)

*Kendrick was killed in the STEM Highlands Ranch shooting as he lunged towards one of the shooters and provided fellow students time to escape. A true hero gone too soon.



MRx: (65/45)

B. Box Jumps

MRx: (20/16″)