by Nikole Gessler | Dec 8, 2018 | WODs
Sunday FUNday: Olympic Lift Session Every 2:00 For 10 Rounds 1 Power Snatch + 1 Hang (Squat) Snatch + 1 Overhead Squat Every 2:00 For 10 Rounds 1 Clean + 1 Front Squat + 1 Split Jerk Purpose of the Workout: Today’s Sunday FUNday is going to give us an opportunity to...
by Nikole Gessler | Dec 1, 2018 | WODs
Sunday FUNday! “Isabel” For Time (Cap=6:00) 30 (Squat or Full) Snatches -Rest about 10:00 “Grace” For Time (Cap= 6:00) 30 Clean and Jerks Purpose of the Workout: Our Sunday Funday today has two CrossFit “Girl” workouts which feature both of the highly technical...
by Nikole Gessler | Nov 24, 2018 | WODs
Sunday FUNday! Back Squat 5-4-3-3-4-5 Tabata (8 Rounds of :20/:10 Rest) Ab-Mat Sit Ups Ski Erg (For Calories) Slam Balls Shuttle Run (lengths of gym) Purpose of the Workout: Today’s Sunday Funday is going to start of with a “Wave” set of back squats which just...
by Nikole Gessler | Nov 17, 2018 | WODs
Sunday FUNday! 5 Rounds of 2:30 On/ 2:30 Off 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Push Press/ Jerk 1 Overhead Lunge (Per Leg) *Pick Up Where You Left Off Purpose of the Workout: Today’s Sunday Funday is a barbell complex that has an equal work to rest...
by Nikole Gessler | Nov 10, 2018 | WODs
Veteran’s Day Workout: “Armistice” AMRAP 9 100m Sprint 11 Sit Ups 11 Air Squats 100m Sprint 22 Sit Ups 22 Air Squats 100m Sprint 33 Sit Ups 33 Air Squats *add 11 to the sit-ups and air squats for each additional round Rest 2 minutes AMRAP 9 100m Sprint 11 Push Ups 11...
