by Nikole Gessler | Jun 30, 2020 | Uncategorized
Initiative and control are things most of us think about when it comes to our careers, but we don’t think of it as often when it comes to our health. Most people would say they try, and hope to show initiative with their careers. However, outside of jobs, we see many...
by Nikole Gessler | Jun 21, 2020 | Uncategorized, WODs
WARM-UP CHIPPER WARM-UP (7:00 Cap) 10 Up-Downs 300m Row (moderate) 10 Burpees 200m Row (moderate-high) 15 Med-Ball Front Squats 100m Row (high) 15 Med-Ball Thrusters (:01 pause overhead) SKILL ON A 10:00 RUNNING CLOCK… Practice Handstand Walk, Wall Walk Skill or...
by Nikole Gessler | Dec 12, 2019 | Uncategorized, WODs
STRENGTH 5-3-1 Front Squat *Set 1 – 70-75% x 5 Set 2 – 80-85% x 3 Set 3 – 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. WORKOUT FOR TIME 30 Front Squat...
by Nikole Gessler | Jan 19, 2019 | Uncategorized
Sunday FUNday: Every 1:30 For 10 Rounds 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat For Time 20 Strict Press 5 Rope Climbs 30 Push Press 4 Rope Climbs 40 Push Jerks 3 Rope Climbs Purpose of the Workout: Today’s Sunday FUNday is going to start with a snatch...
by Nikole Gessler | May 13, 2018 | Uncategorized
Strength: 3 Sets of Back Squat Clusters 4.4.4 WOD: 10 Rounds For Time 1 Snatch (Heavy) 3/2 Bar or Ring Muscle Ups Purpose of the Workout: Since It is Monday, we are back at getting stronger in our back squat. We are going to be using the ‘cluster’ format today to...
by Nikole Gessler | Nov 24, 2017 | Uncategorized
Partner WOD: In teams of 2, complete 10 Rounds 2 minutes to complete Row (500m – Men/400m – Women) Finish the Row, every second over the 2 minutes – that many burpees for each person. When both people complete the burpees, next person jumps on the rower, while the...
