Monthly archives: January, 2015

Team Race style

Team Race style workout

As groups or teams you will be completing 3 races

Race 1
Squat till you drop

In person from your team will sprint down to a bar 135/95. As a team must compare 30 front squats. If you drop the bar you must tag your partner.

Race 2
Wall ball tag team
As partners teams must complete 100 wall balls. You can tag your partner at any time but if you drop the ball or when you switch you must run back to start and team does 10 burpees before starting over

Race 3
Lunge walk
Time to conplete
As team must complete 50ft lunge walk of back racked, front racked and overhead lunges. If bar hits floor at any time partner goes back to start and while team must complete 15 HR push-ups before someone on yor team can start at the bar again.



Meat Heads Are Still Around

PALEO CHALLENGE WORKOUT

All potential Paleo Challenge participants must complete following workouts before the end of the week:
1000m row
Cindy
20min AMRAP
5 pull ups
10 HR Push ups
15 Air squats

1/30

Strength-
1. A) KB racked lunges 6/6
B) Russian twists 20/20
C.) KB Swings 12
4RDS

2. A) Seated Arnold press 8
B.) Banded press downs x20
C.) Bar Recline Rows (MAX)
3 RDS

WOD/Finisher
3 Rds
Mixed Loaded Carries ( OH, Racked, Suitcase) x2 switch arms after one down and back
Sled drags



Stop….Wait a Minute

PALEO CHALLENGE WORKOUT

All potential Paleo Challenge participants must complete following workouts before the end of the week:
1000m row
Cindy
20min AMRAP
5 pull ups
10 HR Push ups
15 Air squats

1/29

Warm up
3 rds
PVC/Bar
7 Behind the neck Push presses
7 OH squats
7 Sots Presses

7 Mins of Handstand Practice

Strength-
4×2 Paused OH squats ( secs)
* working with 75-80% of max snatch- If do not know work up to a heavy 2

WOD
Open Workout 14.5
21 Thrusters (95/65)
21 Bar facing Burpees
18 Thrusters
18 Bar Facing Burpees
15 Thruster
15 Bar facing Burpees
12 Thrusters
12 Bar Facing Burpees
9 Thrusters
9 Bar Facing Burpees
6 Thrusters
6 Bar Facing Burpees
3 Thrusters
3 Bar Facing Burpees

**20 Min Time Cap



The Fight is Going to be Bad

PALEO CHALLENGE WORKOUT

All potential Paleo Challenge participants must complete following workouts before the end of the week:
1000m row
Cindy
20min AMRAP
5 pull ups
10 HR Push ups
15 Air squats

1/28

Strength-
EMOM 8 mins
3 Power Cleans (155/115)

WOD-
Fight Gone Bad style
5 Rds
Wall Balls 20/14
Sumo Deadlift High Pull (75/55)
Box jump (20″ Both)
Push Press (75/55)
Double unders (singles will count as 1/3 of score)
Rest



Home Sweat Home

Due to the weather we will have be staying at home, but you can still get a great workout in

Mobility-

5 min squat Hold

** Post your pics of your squats on our Instagram page with the #THEHELMCROSSFIT and #squatchallenge

WOD
15 min AMRAP
10 pushups
10 squats
10 situps

Post your scores in our instagram page



In the Winter We Like to Build Snowmen

Mobility- banded ham strings :30 x2
Banded ankle :30 x2

Strength – 1. A)Kb complex 3
( Dbl. kb cleans-> kb squat -> rev lunge (r) (l)-> kb thruster -> kb push press
B) broad jump 3

2. 2rds
A.) lat box step ups 6/6
B) wt. sit-ups
C) SL kb RDL 6/6

WOD
EMOM 8 mins(16 mins)
3 cone sprints
Rest of time as many ab mat sit ups
One min rest between rounds
Score is amount of ab mats sit-ups achieved



Half and Half of Jack and Coe with a Wicked Surprise

WOD
With a Partner

10:00 AMRAP
5 Push Press (115/ 85)
5 KB Swings (53/35)
5 Box Jumps (24″/20″)
One partner performs a round while the other rests. Switch after each round.

Rest 3:00

5RFT
10 thrusters 95/65
10 Ring push ups



It’s not called Gym-nice-tics

Mobility- partner stretching

WOD
GymNASTY Chipper
Break up any way you want

50/50 shoulder Taps. ( feet/knees on box if needed)
50/50 pistols ( use rings/ bands/ boxes)
100 hollow rocks
50 T2b ( hanging leg raises)
50 Ft Handstand Walk ( 100ft Bear crawl )
25 flag poles (100 flutter kicks)
5 (leg less) rope climbs or 10 recline rope climbs

** every 3 mins 7 Burpess

30 min T.cap



When All Else fails, Snatch it!

Warm up-
4 rds
6 kb squat to high pull
10 banded good mornings
10 supermans
8 hip bridges

Mobility-
Banded hip flexor :30 x2 each leg

Strength-
12 min EMOM
3 snatch dead lifts ( 115%-120% of max snatch weight) + 6 HEAVY KB swings( Russian )

WOD
4RFT
OH walking Lunge 8/8
Pull ups. 15
50 double Unders / 150 singles



Let’s All Get a Better Rack…. Position

Warm up
3 Rds
10 wall balls
10/10 single leg hurdle hop
6/6 plank rotation

Strength-
Paused front squats
10 second hold at top and 5 second hold at bottom
* find 2 RM
Then – 15% for 2 reps
– 20% for 2 reps
– 30% for 5 reps

10 minAMRAP
10 Shoulder to overhead (115/ 75)
10 box step ups

Rest

10 min EMOM
Odd: Farmer Carry
Even: Ring Push-ups



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