by Nikole Gessler | May 25, 2019 | WODs
Sunday FUNDay! 20:00 Skill Work (Pick a skill or lift and spend 20:00 practicing it with coach guidance) WOD: For Time 1,000 Meter Ski-Erg Purpose of the Workout: The purpose of today’s WOD is twofold; Allow you to pick a movement or two you would like to practice Not...
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 4, 2019 | WODs
Sunday FUNday! WOD: (Cap=15:00) 9-6-3 Strict Pull Up Thrusters (Heavy) 2:00 Rest 12-9-6 C2B Pull Up Thrusters (Fran Weight) 2:00 Rest 15-12-9 Kipping Pull Ups Thrusters (Barbell Only) Purpose of the Workout: Our Sunday Funday WOD today is a play on “Fran!” We have 3...
by Nikole Gessler | Apr 27, 2019 | WODs
Sunday FUNday! ½ “Chad” For Time 500 Box Step Ups 20 Inch + 45lbs (Plate, Dumbbells, Kettlebells, Weightvest, Ruck Etc…) Purpose of the Workout: SOCS Chad M. Wilkinson age 43, passed away unexpectedly 29 Oct 2018 in Virginia Beach. He served as a SEAL assigned to...
by Nikole Gessler | Apr 20, 2019 | WODs
Sunday FUNday! Strength: 6 Rounds 5 Bench Presses 15 GHD Sit Ups WOD: 3 Rounds For TIme 400 Meter Med Ball Run 20 Ball Slams 15 Med Ball Cleans 10 Burpee Over Balls Purpose of the Workout: The purpose of today’s Sunday Funday WODs is to work in some bench press and...
