by Nikole Gessler | Dec 23, 2017 | WODs
Sunday FUNday! One Class at 9am – NO OPEN GYM TODAY! “12 Days of CrossFitmas ” 1 Wall Climb 2 Pull Ups 3 Wall Balls 4 Push Ups 5 Burpees 6 Jumping Lunges 7 Kettlebell Swings 8 Sit-ups 9 Goblet Squats 10 Pistols 11 Knees to Elbow 12 Turkish Get Ups You will work...
by Nikole Gessler | Dec 16, 2017 | WODs
Sunday FUNday! 12 Days of CrossFitmas – Six Geese A Laying 6 Rounds 6 American Kettlebell Swings 6 Goblet Squats 6 Kettlebell Snatch (from the swing/3 per side) 6 Wall Balls 6 Lunges w/Wall Ball Overhead (3 per leg) 6 Wall Ball Sit...
by Nikole Gessler | Dec 9, 2017 | WODs
Sunday FUNday! Every minute on the minute, alternating x 24 minutes (6 rounds): 1) 25 Russian Kettlebell Swings 2) 20 Sit Ups 3) 15 Box Jumps 4) 10 Kettlebell Snatch, alternating – 5 per side (55/35) Minute 25 start 1 Round for Time: 25 Russian Kettlebell Swings 20...
by Nikole Gessler | Dec 2, 2017 | WODs
Sunday FUNday! CrossFit Lift Off 1RM Snatch 1RM Clean & Jerk WOD: AMRAP 12 25 pull-ups 50-calorie row 100 overhead squats 50 box jumps 25 pull-ups
by Nikole Gessler | Nov 25, 2017 | WODs
Sunday FUNday! “Three Plates Brah” 4 Rounds 3 Deadlifts (315/185) 4 Cleans (225/135) 5 Snatches (135/85) 6 OHS (45/35) The workout is going to consist of one bar and 3 plates per side, each the same weight (45s for men, 25s for women..scale appropriately). You’ll...
