WOD

The WOD is up! Fri, 9/28/2018 CrossFit Pistol Squat Practice Bench and Banded Assistance. 10 Reps weighted. Deadlift Any Style: Tech work: 5 Doubles. Begin with roughly 50% and work up to about 80%. ___ Strength: Build up to a Heavy Single after the 5 Doubles. 4 Rounds for Time: 10 Power Cleans (115/85) 200m Run 2 Rope Climbs 10 Pistol Squats (5 Each Leg) Then 100 Bicep Curls #CFDAFlexParty Fri, 9/28/2018 MarbleFit For Time: 30 Calorie Row 30 Burpee Box Jump Overs* (24/20) 2 Minute Break Max Bench Press 20 Minute Time Cap ___ For Time: 100 Singles 50 Med Ball Sit Ups 50 Alt Lunge Steps (25 each Leg) 50 Russian KB Swings 100m Sprint ___ Body Building and Bicep Curls. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/28/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Thu, 9/27/2018 CrossFit Pull Up Progression Day 2 Week 4. 1. Max Effort Pull Ups. Begin with Strict and finish with kipping. 1 Set without letting go of the bar. 2. 15 Kipping Pull Up + 5 count Tempo Down. Perform with band if necessary. (For Ring Rows Option 25 Reps Total) 3. 36 Bentover BB Rows Push Press Push Press EMOM: 12 0:00-4:00- 5 Push Press 4:00-8:00- 3 Push Press 8:00-12:00- 1 Push Press Build up every set. 5 Rounds for time: 9 Shoulder to Overhead (155/105) 12 Toes to Bar 15 Wall Balls Then 100 AbMat Sit Ups Cash Out Thu, 9/27/2018 MarbleFit For Time: 50 AbMat Sit Ups 1000m Row. 1 Minute Rest 50 Hand Release Push Ups 75 Wall balls 1 Minute Rest 50 Lunge Steps (25 each) 30 Cal Assault 1 Minute Rest 50 Ring Rows 100 Double Unders ____ Squat 6 x 6 ____ Tabata Wall Sit https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/27/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Wed, 9/26/2018 CrossFit Warm-up ***Week 3 Challenge*** For Time: 3 Rounds of "Cindy" (5 Pull Ups-10 Hand Release Push Ups-15 Air Squats) then 400m Run. Good Luck Ring Rows and Rowing will be considered scaling Snatch work Any Style - Hang, Floor, Power or Full Squat. Tech work: 4 x 1 @ 80% ___ Build up to a Heavy Single - Any Style Locked Arms. Hands, Hips and Feet land at the same time! AMRAP 14 Lifestyle - Buy- In with 50 Hand release Push Ups then 30 Box Jump Over (30"/24") 30 Atomic Sit Ups (35/25) 30 Cal Row 30 Alt DB Snatch (50/35) Wed, 9/26/2018 MarbleFit ***Week 3 Challenge*** ___ 21-15-9 DB Cleans Wall Balls then 10 Cal Assault then 21-15-9 GHD Sit Ups DB Box Step Overs then 10 Burpees then 21-15-9 Cal Row Bench Press then 100' Sled Pull 21-15-9 Push Ups Mountain Climbers 100m Sprint ____ 5 sets 45 seconds on 20 seconds off Plank Holds. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/26/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Tue, 9/25/2018 CrossFit Pull Up Progression Day 1 Week 4. 1. Max Effort Pull Ups. Begin with Strict and finish with kipping. 1 Set without letting go of the bar. 2. 15 Kipping Pull Up + 5 count Tempo Down. Perform with band if necessary. (For Ring Rows Option 25 Reps total) 3. 36 Seated Banded Rows Back Squat Tech work: 4 sets of 2 at 80% then Build up to a Heavy Double 3 Rounds - 1 Minute Stations 1. Assault Bike 2. KB Swings 3. DB Front Rack Lunge Steps (50/35) 4. GHD Sit Ups* 5. Muscle Ups (Any Style)** 6. Rest ___ *Weighted Sit Ups **Pull Ups or Dips Tue, 9/25/2018 MarbleFit ---Interval Training--- 8 Rounds Each: 20 Second work- 10 Seconds rest. 1. Weighted Lunge Steps for distance 2. Battle Ropes 3. Coffin Sit Ups (35/25) ______ Barbell Cycling. 6 Rounds Each. Every Minute on the Minute. 1. 6 Reps Hang Power Clean with about 40-50% of best Power Clean 2. 5 Reps Shoulder to Overhead with about 40-50% of best Push Press. 3. 4 Reps Hang Snatch with about 40-50% of best Snatch. ______ 10 Minute AMRAP 300m Row 20 Alt KB/DB Snatch (50/35) 10 Burpees ______ 100 Lying Tricep Extension - 45/25 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/25/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Mon, 9/24/2018 CrossFit Week 3 of the Total Fitness Challenge! Don't forget to submit your scores! ***Week 3 Challenge*** For Time: 3 Rounds of "Cindy" (5 Pull Ups-10 Hand Release Push Ups-15 Air Squats) then 400m Run. Good Luck Ring Rows and Rowing will be considered scaling. As a class, we will do this on Wednesday! Handstand Walk Practice Wall Walks and Handstand stuff Clean Double Clean Double Tech work: From the floor. 4 sets of 2 with 70% ___ Build up to a Heavy Double Clean. Full Squat on all cleans! AMRAP 14 Buy-In 100 Double Unders (300 Singles) then 10 Burpees over the Bar 50' Handstand walk* 10 Thrusters (95/65) 50' Handstand walk ___ 5 Wall Walks or As a team wheel barrow walk and double the reps for the workout. Mon, 9/24/2018 MarbleFit Every 45 Seconds. 1-4 - 15 Hand Release Push Ups + Gym Sprint 5-8 - 15 Sit Ups + Gym Sprint 9-12 - 15 Ring Rows + Gym Sprint 13-16 - 15 Air Squats + Gym Sprint. ___ For Time: 50 AbMat Sit Ups 20 Double Unders Gym Sprint 40 KB Swings 20 Double Unders Gym Sprint 30 Goblet Squats 20 Double Unders Gym Sprint 20 Wall Balls 20 Double Unders Gym Sprint 10 Cal Assault 20 Double Unders Gym Sprint 20 Wall Balls 20 Double Unders Gym Sprint 30 Goblet Squats 20 Double Unders Gym Sprint 40 KB Swings 20 Double Unders Gym Sprint 50 AbMat Sit Ups ____ Tabata Body Building Flutter Kicks/Planks https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/24/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Sat, 9/22/2018 CrossFit Strength Ohs Build to a heavy single Wod Teams of 2 25 min AMRAP 100m farmer carry partner does battle ropes (Switch) 20 sledge hammer 20 t2b 20 jump squat 20 burpee Sat, 9/22/2018 MarbleFit 5 Rounds Every 3 Minutes Complete the following: 30 Double Unders (90 Singles) 30 AbMat Sit Ups 30 Mountain Climbers each Leg 100m Sprint ___ For Time: Buy-In "Grace" 30 Clean and Jerks (135/95) then 3 Rounds 2 Rope Climbs 10 Burpees over the Bar 100m Weighted Carry (45/35) ___ 4 sets of 12 Superset Seated DB Shoulder Press Seated Shrugs https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/22/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Fri, 9/21/2018 CrossFit Handstand Practice and stuff! Bench Press Bench Press Tech work: 75% 4 x 3 with a Pause (3 count) on the first rep. ___ Heavy Double for Day! No Pause. Bar must hit Chest every rep! 4 Rounds for time: 12 GHD Sit Ups 9 Sumo Deadlift High Pull (115/85) 6 Handstand Push Ups (55/25) then cash out with 100 Bicep Curls 45/35 (Lifestyle Counts) #FlexFriday Fri, 9/21/2018 MarbleFit 2500m Bike Ride. ___ Max AbMat Sit Ups in 5 Minutes Every Minute Buy-In 10 Double Unders (20 Singles) Rest 1 Minute Max Hand Release Push Ups in 5 Minutes Every Minute Buy-In 10 KB Swings Rest 1 Minute Max Pull Ups in 5 Minutes Every Minute Buy-In 7/5 Cal Row Rest 1 Minute Max Air Squats in 5 Minutes Every Minute Buy-In 7 Toes to Bar Rest 1 Minute Max Box Jumps in 5 Minutes Every Minute Buy-In with 100m sprint ___ 100 Bicep Curls for time! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/21/2018#autoOpenWod=t #wodhopper