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 19, 2019 | WODs
Strength/WOD: Every 4:00 For 8 Rounds Odd: 10 Floor Presses 500/450 Meter Row AMRAP Floor Presses in Remaining Time Even: 20 Banded Good Mornings 30 Ab-Mat Sit Ups Purpose of the Workout: The purpose of today’s WOD is to combine our monthly strength focus with a...
by Nikole Gessler | May 1, 2019 | WODs
Strength: Every 2:00 For 8 Rounds 5 Floor Presses *Build Weight WOD: 2 Rounds of 4:00 On/ 4:00 Off 3 Calorie Row 3 Burpees Over Rower 6 Calorie Row 6 Burpees Over Rower 9 Calorie Row 9 Burpees Over Rower Etc… Purpose of the Workout: The purpose of the first part of...
by Nikole Gessler | Apr 24, 2019 | WODs
Strength: Every 1:30 For 8 Rounds (4 Rounds Each) Odd: 3 Back Squats Even: 3 Pistols Each Leg WOD: For Time (Cap=15:00) From 0:00-9:00 1,000 Meter Row From 9:00-Whenever you Finish 400 Double Unders (800 Singles) *Score=Row Time + DU Time Purpose of the Workout: The...
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...
