by Nikole Gessler | Jan 14, 2018 | WODs
Strength: Overhead Squat 5-5-5-5-5 (plus 3 warm up sets of 3) WOD: “DT” 5 Rounds 12 Deadlift (155/115) 9 Hang Power Cleans 6 Push Jerks We are going to Overhead Squat today. We are going to focus on some Squat Therapy today to make sure we have that good...
by Nikole Gessler | Jan 12, 2018 | WODs
Partner WOD: AMRAP 30 With a Partner find your one rep max effort: Overhead Squats Front Squats Back Squats Once you fail at a movement, you are done. Your partner can keep going until they fail a rep and then you will both move onto the next movement. Once you are...
by Nikole Gessler | Jan 10, 2018 | WODs
Strength and WOD: CrossFit Total 1RM Back Squat 1RM Shoulder Press 1RM Deadlift We will take the whole hour of class to do a general warm-up, mobilize, and then warm up specifically for the 3 lifts we’ll be working on today. Each athlete gets 3 official attempts at...
by Nikole Gessler | Jan 7, 2018 | WODs
Strength: Overhead Squat 5-5-5-5-5 (plus 3 warm up sets of 5) WOD: AMRAP 15 2 Gym Lengths (down and back) Handstand Walk (modify with A-Frame Walk) Burpee Broad Jump Overhead Lunge with 2 Dumbbells Our Strength Focus this month is the Overhead Squat – it goes...
by Nikole Gessler | Jan 3, 2018 | WODs
Strength: Deadlift 5-5-5-5-5 (plus 3 warm up sets) WOD: AMRAP 14 4 Muscle Ups (Ring or Bar) 6 Dumbbell Turkish Get Ups 8 Ring Push Ups We will set the clock, and lift every 2 minutes. Partner up as needed – athletes can alternate between even and odd number...
