by Nikole Gessler | May 12, 2018 | WODs
Sunday FUNday! From 0:00-8:00 AMRAP 3 Burpees + 5 Box Jumps + 7 Wall Balls From 8:00-10:00 Rest From 10:00-16:00 Row 1,000 meters From 16:00-18:00 Rest From 18:00-26:00 AMR From 28:00-Finish Assault Bike 2KM Purpose of the Workout: For our Sunday Funday we are going...
by Nikole Gessler | May 5, 2018 | WODs
Sunday FUNday! Core Series 50 seconds of work 10 seconds of rest Static Hold followed by Dynamic Movement Hollow Body Hold Hollow Rocks V-Sits V-Ups Front Plank Hip Circles Side Plank Left Hip Dips Left Side Plank Right Hip Dips Right Candlestick Hold Leg Lifts Then…...
by Nikole Gessler | Apr 28, 2018 | WODs
Sunday FUNday! Navy SEAL Physical Screening Test Simulation 3km for Males/ 2.5km for Females Assault Bike (Minimum=12:30) 10:00 Rest (from when the first person finishes) 2:00 Max Rep Push Ups (Minimum=42) 2:00 Rest 2:00 Max Rep Sit Ups (Minimum=50) 2:00 Rest 1 Max...
by Nikole Gessler | Apr 21, 2018 | WODs
Sunday FUNday! Accumulate 2:00 in L-Sit Position Perform 10 Supermans between each set 10 Rounds For TIme 1 Legless Rope climb or 2 Rope climbs or 3 arm-pull Rope Climbs 15 Wall Balls Purpose of the Workout: For our Sunday Funday, we are going to introduce the L-Sit....
by Nikole Gessler | Apr 14, 2018 | WODs
Sunday FUNday! Split Jerk From Rack 1-1-1-1-1-1 *Build to 1RM WOD: “GI Jane” 100 Burpee Pull Ups for Time
