by Nikole Gessler | May 28, 2019 | WODs
Partner WOD: 2 Rounds For Time (Cap=30:00) 20 Knees to Elbow 1,000 Meter Row 80 American Kettlebell Swings 2KM Assault Bike 40 Burpees *Split Reps Evenly; Switch At-Will Purpose of the Workout: Since our skill of the month was Murph and we all crsuhed it, we are going...
by Nikole Gessler | May 24, 2019 | WODs
Partner WOD: From 0:00-12:00 Partner A) AMRAP 3 Deadlifts 2 Hang Power Cleans 1 Shoulder to Overhead Partner B) Row 15 Calories From 12:00-16:00 Rest From 16:00-28:00 Partner A) AMRAP 5 Ground to Overhead 5 Bar Over Burpees Partner B) Assault Bike 15 Calories Purpose...
by Nikole Gessler | May 10, 2019 | WODs
Team WOD: In Teams of Three 4 Rounds Switching Every 1:00 Station 1) Assault Bike For Calories Station 2) Burpee Box Jump Overs Station 3) Rest 5:00 Rest Station 1) Length of Gym Shuttle Run (1 Length=1 Rep) Station 2) Burpee Pull Ups Station 3) Rest Purpose of the...
by Nikole Gessler | May 3, 2019 | WODs
Partner WOD: In Teams of Two From 0:00-15:00 AMRAP 200 Meter Run (Together) 4 Rounds of 10 Deadlifts + 10 Wall Balls (2 Rounds Each Partner; 1 Person Working At A Time) From 15:00-30:00 AMRAP 200 Meter Run Together 4 Rounds of 10 Toes to Bar + 10 Dips Purpose of the...
by Nikole Gessler | Apr 26, 2019 | WODs
Bring a Friend Day/Free Trial Class! 2 Rounds of 12:00 On/ 6:00 Rest Partner A: Run 200 Meters Partner B: AMRAP 20 Air Squats 15 Ab-Mat Sit Ups 10 Push Ups 5 Pull Ups/ RIng Rows Purpose of the Workout: The purpose of today’s WOD is to introduce CrossFit to your...
