by Nikole Gessler | Jun 28, 2019 | WODs
“OG JUSTIN” 400 meter run buy-in 3 Rounds 3 muscle-ups 10 Cal Assault Bike 15 Wall Balls 1 heavy squat clean 25 double unders 400 meter run cash out Come join us to celebrate the fact the Justin Krajci has been to more than 850 classes during his time...
by Nikole Gessler | Jun 27, 2019 | WODs
STRENGTH 5×5 (30X1) Sumo Deadlift @Moderate-Heavy -Rest as Needed b/t Sets- BENCHMARK WORKOUT “OPEN 11.2” AMRAP x 15 MINUTES 9 Deadlift (155/105)|(135/95) 12 H-R Push-ups 15 Box Jumps (24/20) GOAL – For the Strength Session the goal for you is to...
by Nikole Gessler | Jun 26, 2019 | WODs
PARTNER WORKOUT IN TEAMS OF 2… FOR TIME* 150 Cal Bike 600m KB Farmer Carry (70/53) 150 Cal Row 30:00 Hard Cap *P1 works while P2 rests. Partners walk the 600m together switching as needed. FINISHER “BEACH BODY ABS” 3 SETS 30 Heel Taps Over KB 30...
by Nikole Gessler | Jun 25, 2019 | WODs
STRENGTH CLEAN COMPLEX EVERY 1:30 FOR 8 SETS 2 Squat Cleans* *Sets 1-4 @Moderate-Heavy, Building Sets 4-8 @Heavy, Across BENCHMARK WORKOUT “FRAN” FOR TIME 21-15-9 Thrusters (95/65)|(65/45) Pull-ups GOAL – Everyone should be looking to continue getting...
by Nikole Gessler | Jun 24, 2019 | WODs
EXTENDED WARM-UP FOR QUALITY 3 SETS 5 Pausing False Grip Ring Row or 5 Pausing Muscle-Up Transition -Rest at Least :30 b/t Sets- SKILL EMOM x 10 MINUTES MIN 1 – 2 Muscle-Ups or MU Attempts MIN 2 – 3 Jerks* *Building Each Set toward a Moderate-Heavy Set of...
