by Nikole Gessler | Dec 27, 2017 | WODs
Strength: 1RM Shoulder Press WOD: AMRAP 7 10 Power Cleans (135/95) 20 Push Ups Today is the day that we get to put all that hard work from this month to the test when we see where our one rep max shoulder press is at. We’ll put 20 minutes on the clock and you can work...
by Nikole Gessler | Dec 20, 2017 | WODs
Strength: Front Squat 5-5-5-5-5 (plus 3 warm up sets of 5) WOD: 12 Days of CrossFitmas – Ten Lords A Leaping AMRAP 10 6 Handstand Push Ups 8 Toes to Bar 10 Alternating Pistols You know what is really important when doing clean and jerks? Being able to stand up...
by Nikole Gessler | Dec 17, 2017 | WODs
Strength: Shoulder Press 5-5-5-5-5 (plus 3 warm up sets) WOD: 12 Days of CrossFitmas – Seven Swans A Swimming AMRAP 7 7 Deadlifts (95/65) 7 Hang Power Cleans 7 Front Squats 7 Push Press 7 Back Squat 7 Push Press (from behind the neck) 7 Bar Over Burpees Shoulder...
by Nikole Gessler | Dec 13, 2017 | WODs
Strength: Press Behind the Neck in Split 5-5-5-5-5 WOD: 12 Days of CrossFitmas – Three French Hens 3 Rounds 12 Deadlifts (135/95) 9 Full Cleans 6 Power Snatches 3 Overhead Squats We are going to start the day with a Behind the Neck Press in the Split Position....
by Nikole Gessler | Dec 10, 2017 | WODs
Strength: Shoulder Press 5-5-5-5-5 (plus 3 warm up sets) WOD: 3 Rounds 10 Full, Squat Snatches (115/75) 20 Burpees We are going to start with the Shoulder Press today. This is an all upper body, muscle movement. No hip dip. Feet underneath your hips. Clench those butt...