by Nikole Gessler | May 18, 2019 | WODs
Sunday FUNDay! For Time “Annie” 50-40-30-20-10 Double Unders Ab-Mat Sit Ups Then Immediately Into “Jackie” 1,000 Meter Row 50 Thrusters (Barbell Only) 30 Pull Ups Purpose of the Workout: Today our Sunday FUNday features two “Girl” workouts back to back without any...
by Nikole Gessler | May 14, 2019 | WODs
Skill/WOD: Murph Prep Partner Murph 8X200 Meter Run (Alternate each 200) 20 Rounds of “Cindy” Alternating Rounds (5 Pull Ups + 10 Push Ups + 15 Air Squats) 8X200 Meter Run (Alternate each 200) Purpose of the Workout: Our third iteration of Murph preparation is...
by Nikole Gessler | May 11, 2019 | WODs
Sunday FUNDay! Murph Extra Credit From 0:00-12:00 Run 1 Mile For Time From 12:00-32:00 Death By Pull Ups & Push Ups *Minute 1=1 Pull up + 1 Push up; Minute 2=2 Pull Ups + 2 Push Ups Etc… **Weight vest optional Purpose of the Workout: The purpose of today’s Sunday...
by Nikole Gessler | May 10, 2019 | WODs
Team WOD: In Teams of Three 4 Rounds Switching Every 1:00 Station 1) Assault Bike For Calories Station 2) Burpee Box Jump Overs Station 3) Rest 5:00 Rest Station 1) Length of Gym Shuttle Run (1 Length=1 Rep) Station 2) Burpee Pull Ups Station 3) Rest Purpose of the...
by Nikole Gessler | May 7, 2019 | WODs
Skill/WOD: Murph Prep 2 x 400 Meter Run on a 5:00 Center (i.e. if it takes you 2:00 to complete you get 3:00 rest) Then: 12:00 AMRAP 15 Goblet Squats (Kettlebell or Dumbbell) 10 Hand Release Push Ups 5 Strict Pull Ups 2:00 Rest 2 x 400 Meter Run on a 5:00 Center...