by Nikole Gessler | Feb 4, 2019 | WODs
Power: Power Snatch Every 1:30 For 10 Rounds 3 Position Power Snatch (Hip/ Power Position, Knee, Ground) WOD: 3 Rounds of 2:30 On/2:30 Off 10/8 Calorie Row 15 American Kettlebell Swings AMRAP Calorie Assault Bike In Remaining Time Purpose of the Workout: Our power...
by Nikole Gessler | Jan 18, 2019 | WODs
Partner WOD: 2 Rounds 10:00 On/5:00 Rest Partner A) 1 Round of Cindy (5 Pull Ups + 10 Push Ups + 15 Squats) Partner B) Double Front Rack Kettlebell Hold Purpose of the Workout: Today’s partner WOD should look familiar to anyone who has done “Murph” or “Cindy.” The...
by Nikole Gessler | Jan 14, 2019 | WODs
Power: Clean and Jerk Ladder Perform 1 Clean and Jerk Every :45 Until Failure (Cap=20 Rounds) *Add 10lbs TOTAL the first 5 rounds and then 5 lbs TOTAL thereafter. WOD: 7:00 AMRAP 10 USA Kettlebell Swings 5 Burpees Over Kettlebells Purpose of the Workout: Today we are...
by CrossFit Recursive | Mar 1, 2016 | Uncategorized, WODs
Skill: Kettlebell Cleans WOD: AMRAP 18 10 KB Cleans 10 KB Push Press 10 KB Swing 10 Goblet Squat 10 Burpees 50 Double Unders We will review/learn the Kettlebell Clean today. The idea is to avoid hitting your foremarms with the kettlebell – we don’t want...
by CrossFit Recursive | Jan 13, 2016 | Uncategorized, WODs
Strength: Review KB Movements – Clean, Snatch, Goblet Squat, American Swing WOD: 4 Rounds 10 KB Clean 10 KB Push Press 10 KB Snatch 10 Goblet Squats 10 KB Swings Post-WOD: If there is time at the end of class Work through plank holds 2 Rounds 1 min forward 1 min...
