by Nikole Gessler | May 28, 2019 | WODs
Partner WOD: 2 Rounds For Time (Cap=30:00) 20 Knees to Elbow 1,000 Meter Row 80 American Kettlebell Swings 2KM Assault Bike 40 Burpees *Split Reps Evenly; Switch At-Will Purpose of the Workout: Since our skill of the month was Murph and we all crsuhed it, we are going...
by Nikole Gessler | May 26, 2019 | WODs
One workout at 10:00am, followed by gym party. We’ll bring and grill meat, you bring sides and beverages! WOD: “Murph” For Time 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run *Partition Reps As Needed; If you have body armour/a weight vest, wear it!...
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 24, 2019 | WODs
Partner WOD: From 0:00-12:00 Partner A) AMRAP 3 Deadlifts 2 Hang Power Cleans 1 Shoulder to Overhead Partner B) Row 15 Calories From 12:00-16:00 Rest From 16:00-28:00 Partner A) AMRAP 5 Ground to Overhead 5 Bar Over Burpees Partner B) Assault Bike 15 Calories Purpose...
by Nikole Gessler | May 21, 2019 | WODs
Skill/WOD: Murph Prep For Time | Chipper Style .5 Mile Run 50 Pull Ups 100 Push Ups 200 Squats .5 Mile Run Purpose of the Workout: Murph is coming….THIS Monday. In preparation for this we are going to be performing a partial Murph ‘Chipper” style. Some believe this is...
