by Nikole Gessler | Apr 23, 2019 | Articles & Videos
The two Olympic Lifts, the Clean & Jerk and the Snatch, are two of the most technical movements you will do anywhere. Both of these will take a loaded barbell from the ground to locked out overhead – that’s a bar path of over 7 feet! The Clean & Jerk will do...
by Nikole Gessler | Apr 21, 2019 | WODs
Strength: Back Squat 20-20 (2 Attempts to Find 20RM) WOD: 4 Rounds of 1:30 On/1:30 Off 20/16 Calorie Assault Bike AMRAP in Remaining Time of Max Strict Pull Ups & Max Hand Release Push Ups Purpose of the Workout: The purpose of our squat portion today is to find...
by Nikole Gessler | Apr 15, 2019 | WODs
Power/WOD: Power Clean Ladder Cap=25 Rounds (25:00) -1 Repetition Every Minute -Start at 135/95, 95/65, or less -Add 5lbs Total (2.5 Each Side) -Once you fail at a weight 3 times, you are done. Purpose of the Workout: Today we are going to combine our power portion...
by Nikole Gessler | Apr 11, 2019 | WODs
Power/WOD: Double “Grace” 30 (Power) Clean and Jerks Rest 5:00 30 Clean and Jerks Purpose of the Workout: The purpose of today’s WOD is to do a classic CrossFit workout…..twice! Since we are focusing on the power clean this month, why not have some fun and try...
by Nikole Gessler | Apr 8, 2019 | WODs
Power: Every 1:30 For 10 Rounds 3 Touch and Go Power Cleans WOD: 4 Rounds of 2:00 On/2:00 Off 15 Calorie Row 10 Burpee Over Rower *Score Slowest Round Purpose of the Workout: The first part of our WOD today features 10 rounds of 3 touch and go power cleans. The goal...
