by Nikole Gessler | Jan 5, 2018 | WODs
In teams of 3-4: For max reps at each station in 5 Minutes Toes to Bar Calories on the Rower Rope Climbs Box Jumps Burpees Prowler Pushes (Length of Gym) Each team picks a single movement to do for the entire 5 minutes. One person works while the others rest....
by Nikole Gessler | Dec 29, 2017 | WODs
Partner WOD: For max reps and load: 4 minutes of Handstand Push Ups Rest 2 minutes 4 minutes of Double Unders Rest 2 minutes 8 minutes to find 1 Rep Max Back Squat Partners alternate as needed. One person works while the other...
by Nikole Gessler | Dec 22, 2017 | WODs
Partner WOD: 12 Days of CrossFitmas – 12 Drummers Drumming With a Partner anyway you’d like, Complete 120 Reps of each: Burpees Calories on the Rower Calories on the Assault Bike Air Squats Lunges In any order you would like, complete 120 reps (or calories) of...
by Nikole Gessler | Dec 15, 2017 | WODs
Partner WOD: 12 Days of CrossFitmas – Five Golden Rings 50 Cal Row Then: 5 Rounds Each, Alternating athletes 5 Pull Ups 5 Push Ups 5 Ring Dips 5 Jumping Air Squats 5 Burpees Then: 50 Calorie Row Pick a Partner. Split the Row any way you’d like. Then each partner...
by Nikole Gessler | Dec 8, 2017 | WODs
Partner WOD: It’s a Threesome! In teams of 2 or 3 Complete 3 famous Girl’s Benchmark Workouts! Angie: 100 Pull Ups, 100 Push Ups, 100 Sit Ups, 100 Air Squats Karen: 150 Wall Balls Grace: 30 Power Clean & Jerks (135/95) Must do the workouts and movements in order....
