by Nikole Gessler | Feb 12, 2020 | WODs
WORKOUT AMRAP x 35 MINUTES 400m Run 500m Row 1500m Bike 20 Perfect Push-Ups 30 Sit-Ups 40 Walking Lunges 1:00 Athlete Choice* *Athlete Choice (can pick one or mix it up!)… Hollow Hold or Rocks Plank Hold or Plank Shoulder Taps Deadbugs Quad Heel Touches...
by Nikole Gessler | Feb 11, 2020 | WODs
WORKOUT AMRAP x 7 MINUTES 1-2-3-4…and so on Bar Muscle-Ups 2-4-6-8..and so on Hang Power Clean (155/105)|(115/75) -Rest 3:00- AMRAP x 5 MINUTES Pick-Up Where You Left Off! (Score is Rounds + Reps) Goal – Work those BMU’s and come out of today knowing where we...
by Nikole Gessler | Feb 10, 2020 | WODs
STRENGTH 5 SETS* 2 Push Press + 1 Push Jerk + 1 Split Jerk *Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor. (Score is Load) WORKOUT EMOM x 12 MINUTES MIN 1 – MIN 1 – 7 Push Press then...
by Nikole Gessler | Feb 9, 2020 | WODs
STRENGTH ON A 15:00 RUNNING CLOCK… Build to Heavy 5-Rep Deadlift (Score is Load) WORKOUT “CHRISTINE” 3 ROUNDS FOR TIME 500m Row 12 Deadlifts (Bodyweight)* 21 Box Jumps (20″) *BW DL should be considered relatively light and done unbroken. (Score...
by Nikole Gessler | Feb 8, 2020 | WODs
WORKOUT AMRAP X 20 MINUTES* 2 Muscle-Ups 4 Handstand Push-Ups 8 Alt. DB Hang Snatch (Athlete Choice, Heavy) *DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi,...
by Nikole Gessler | Feb 7, 2020 | WODs
PARTNER WORKOUT IN TEAMS OF 3… 2 SETS x 3 MINUTES @ EACH STATION* STATION 1 — Back Squat (185/125)|(135/95)** STATION 2 — Cal Bike STATION 3 — Toe to Bar STATION 4 — Rest *Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3...
