by Nikole Gessler | Dec 6, 2017 | WODs
Strength: Bench Press 5-5-5-5-5 (plus 3 warm up sets of 5) WOD: AMRAP 14 10 Deadlift 10 Hang Power Clean 10 Front Squat 10 Full, Squat Clean 10 Shoulder to Overhead We are going to Bench Press today! The Bench Press is far more involved that it looks. Read the section...
by Nikole Gessler | Dec 3, 2017 | WODs
Strength: Shoulder Press 5-5-5-5-5 (plus 3 warm up sets) WOD: 60 Wall Balls 50 Box Jumps 40 Alternating Pistols 30 Deadlifts (155/115) 20 Power Cleans 10 Front Squats We are going to warm up and then get into some sets of Shoulder Press. Three warm up sets of five...
by Nikole Gessler | Nov 29, 2017 | WODs
Strength: 1RM Back Squat WOD: 3 Rounds 10 Box Step Ups (95/65) 10 Full Cleans 10 Box Step Ups 10 Full Snatches Today is the day – one rep max effort Back Squat – are you excited?!?! After a good warm up and some great hip mobility the coach will put 20...
by Nikole Gessler | Nov 26, 2017 | WODs
Strength: Back Squat 3-3-3-3-3 (plus 3 warm up sets of 5) WOD: “Josh” 21 Overhead Squats (95/65) 42 Pull Ups 15 Overhead Squats 30 Pull Ups 9 Overhead Squats 18 Pull Ups It’s Monday again! Let’s go ahead and drop the reps and increase the weight today. BUT, we are...
by CrossFit Recursive | Oct 4, 2017 | Uncategorized, WODs
Strength: Shoulder Press 5-5-5-5-5(plus 3 warm up sets of 5 reps) WOD: 10 Rounds* 3 Front squats (95/65) 6 Lunges w/ bar in front rack *4 burpees every time the bar touches the ground Today we are are going to work on that overhead pressing strength. Make sure your...
