by Nikole Gessler | Jul 21, 2018 | WODs
Sunday FUNday! 20:00 to Find 1RM Overhead Squat WOD: “Super Annie” For Time 100 Double Unders 25 GHD Sit Ups (or 50 Weighted Ab-Mat SIt Ups) 80 Double Unders 20 GHD Sit Ups (or 40 Weighted Ab-Mat SIt Ups) 60 Double Unders 15 GHD Sit Ups (or 30 Weighted Ab-Mat SIt Ups)...
by Nikole Gessler | Jul 14, 2018 | WODs
Sunday FunDay! 5 Sets of Max Strict Pull Ups or Max Muscle Ups *25 Perfect Push Ups Between Each Set 4 Rounds For Time (20:00 Cap) 250 Meter Row (MUST be below :45/ :53) 75 Unbroken Double Unders (Must be Unbroken) Purpose of the Workout: Today we will have the...
by Nikole Gessler | Jul 7, 2018 | WODs
Sunday FUNday! Midline 5 Rounds Alternating Between: 10 GHD Sit Ups 20 Banded Good Mornings 15:00 For Quality 5 Overhead Squats 10 Hollow Rocks 15 Strict Hanging Knee Raises Purpose of the Workout: Today’s Sunday FunDay is all about our midline (AKA core). Even...
by Nikole Gessler | Jun 30, 2018 | WODs
Sunday FUNday! 20:00 Muscle Up Practice WOD: 12:00 AMRAP 1 Chest to Bar Pull Up 2 Burpees 2 Chest to Bar Pull Ups 4 Burpees 3 Chest to Bar Pull Ups 6 Burpees Etc… Purpose of the Workout: Today’s Sunday FunDay will start out with 20:00 of dedicated muscle...
by Nikole Gessler | Jun 23, 2018 | WODs
Sunday Funday: “The Longest Mile” 400 Meter Burpee Broad Jump 400 Meter Lunge 400 Meter Farmers Carry 400 Meter Single Arm Farmers Carry Purpose of the Workout: Today’s Sunday Funday is ‘only’ a mile! The catch is each ¼ mile will be performed with a certain...
