by Nikole Gessler | Nov 6, 2020 | WODs
WARM-UP 200m Run Into… AMRAP x 5 MINUTES 30 Jumping Jacks 20 Alt. Groiners 10 Box Step-Ups 5 Slow Barbell RDLs Into… 200m Run PARTNER WORKOUT OPTION IN TEAMS OF 2… FOR TIME* Buy-In 800m Run into… 120 Box Jump Overs (24/20) 80 Deadlifts (225/155)|(155/105)...
by Nikole Gessler | Nov 6, 2020 | Articles & Videos
Picking the right gym – whether it is a CrossFit Affiliate or not – is important. Not like picking your spouse important, but it is definitely more important than picking what kind of dressing to have on your salad at lunch. It falls somewhere in between...
by Nikole Gessler | Nov 5, 2020 | WODs
WARM-UP AMRAP x 5 MINUTES 5/5 KB Strict Press 5/5 KB Bent Over Row 5/5 KB Deadlift 10 Scap Push-Ups STRENGTH 3 SETS FOR QUALITY 4/4 DB or KB Turkish Get-Ups (Athlete Choice)* 2-6 Strict Tempo Push-Ups (2121) *Stand-up portion only -Rest 1:00 b/t Sets- (Score is...
by Nikole Gessler | Nov 5, 2020 | Articles & Videos
If you’re after general conditioning, maintaining existing muscle mass, and keeping body fat to a minimum, your best bet is to work on BOTH cardio and heavy weight training. Too much steady state cardio per week can actually result in muscle loss! (Which technically...
by Nikole Gessler | Nov 4, 2020 | WODs
WARM-UP AMRAP x 4 MINUTES :30 Row (EZ) 20 Shoulder Taps 10 Up-Downs Into… AMRAP x 5 MINUTES :30 Row (Mod) 10 Up-Downs 5 Push-ups BENCHMARK WORKOUT “DEATH ROW” EMOM x 20 MINUTES MIN 1 — 20/15 Cal Row MIN 2 — 15 Burpees *Scale as needed to...
