Friday, October 13, 2017

WOD

The WOD is up! Sat, 10/14/2017 CrossFit Calistetics Weighted pushup Work up to a heavy triple Wod Teams of 2 male/female 21 min AMRAP 7 partner deadlifts (345) uneven bar 14 OH walking lunge (45/25) partner static hold 14 weighted pushup (45/25) partner static hold 28 weighted situp (45/25) partner planks 14 weighed squats (45/25) partner holds bottom of squat 14 pullups partner static hold 7 wall walks Sat, 10/14/2017 MarbleFit 40 Squats 30 Push Ups 20 Sit Ups 3x Lot Run ______________________________________ 10---->1 Power Cleans (95/65) 1----->10 Box Jump Over 20 Double Unders Every Round ______________________________________ AMRAP 7: 12 pull ups 12 KB Swings 12 Coffin Sit Ups 12 Cal Row 12 Burpees ______________________________________ Tabata: Shrugs or Abs http://ift.tt/2kPjdZ2 #wodhopper

Thursday, October 12, 2017

WOD

The WOD is up! Fri, 10/13/2017 CrossFit Snatch Tech: Muscle Snatch + OH Squat Strength: Snatch + Hang Snatch Max for Day! AMRAP 15: 2 Rounds 4 Handstand Push Ups 6 Squat Snatch (95/65) 2 Rounds 5 Handstand Push Ups 5 Squat Snatch (115/85) 2 Rounds 6 Handstand Push Ups 4 Squat Snatch (135/95) 2 Rounds 8 Handstand Push Ups 2 Squat Snatch (155/105) AMRAP Handstand Push Ups with remaining time! Fri, 10/13/2017 MarbleFit EMOM:8 with Empty Bar 7 Squat Cleans 7 Ring Rows 7 Push Ups ______________________________________ 21-15-9 Thrusters (95/65) Burpees Wall Balls Box Jumps Sumo Deadlift High Pulls Cal Row ______________________________________ AMRAP 5 Minutes 16 DB Snatch 16 Wall Ball Sit Ups ______________________________________ Tabata: Bicep Curls http://ift.tt/2yj9O0W #wodhopper

Wednesday, October 11, 2017

WOD

The WOD is up! Thu, 10/12/2017 CrossFit Bench Press Max Triple for Day Drop 20% AMRAP! 7 RFT 10 Cal Row 10 Wall Balls (20/14) 10 Burpees Thu, 10/12/2017 MarbleFit 1000m Row EMOM: 5 Push Ups ______________________________________ AMRAP 10: 35 Pull Ups 50 AbMat Sit Ups 35 Pull Ups EMOM: 7 Wall Balls ______________________________________ AMRAP 12 25 Bench Press (95/65) 2 Rope Climbs EMOM: 5 Squat Jumps rest 1 Minute 21-15-9 DB Clean 100m Sprint ______________________________________ Tabata: Shoulder Raises http://ift.tt/2i3HqKa #wodhopper

Monday, October 9, 2017

WOD

The WOD is up! Tue, 10/10/2017 CrossFit Back Squat 5RM for Day Beat your last 5RM! (August 23) 5 RFT 10 Alternating Pistol Squats 10 T2B 10 Deadlifts (205/135) Tue, 10/10/2017 MarbleFit EMOM 8: 25 Double Unders 15 Push Ups ______________________________________ 75 Front Squats (85/55) 50 Box Jump Overs 25 T2B 500m Row 25 Power Cleans 50 Box Jump Overs 75 AbMat Sit Ups ______________________________________ 50 Burpees for time ______________________________________ Tabata: High Pulls http://ift.tt/2g6W8j4 #wodhopper

Sunday, October 8, 2017

WOD

The WOD is up! Mon, 10/9/2017 CrossFit Week 4 of the CFDA Fitness Challenge! Submit your scores tonight on the website! Don't forget we will be closing at 12:30 today! All Evening classes have been cancelled! Hang Power Clean Max Triple for Day! AMRAP 13: 33 Box Jumps 33 SDHP (115/85) 33 Pull Ups 33 KB Swings (70/53) Mon, 10/9/2017 MarbleFit AMRAP 10: 100m Row 10 Squat 10 Push Ups ______________________________________ 21-15-9 Suitcase DL Farmers Carry 50ft Weighted Sit Ups Farmers Carry 50ft 1 minute break 21-15-9 KB Swings Wall Balls Dips ______________________________________ 30 Clean and Jerks for time (115/85) ______________________________________ Tabata: Tricep Extensions http://ift.tt/2z7KAQY #wodhopper

Thursday, October 5, 2017

WOD

The WOD is up! Fri, 10/6/2017 CrossFit Sumo Deadlift Heavy Double for Day! For Time: 5 Man Makers (50/35) 15 Bar Muscle Ups 30 Sumo Deadlift High Pulls (95/65) 50 AbMat Sit Ups 100 Double Unders 1000m Row Fri, 10/6/2017 MarbleFit 10 Rounds 10 Cal Row 5 Push Ups 1 Gym Sprint _________________________________ 50-40-30-20-10 Double Unders Lunge Steps 5 Power Cleans Every Round _________________________________ 100 Air Squats for time Every Minute on the Minute: 5 AbMat Sit Ups _________________________________ BodyBuilding: Bicep Curls against the wall http://ift.tt/2z0uNUd #wodhopper

Wednesday, October 4, 2017

WOD

The WOD is up! Thu, 10/5/2017 CrossFit Snatch Tech: Snatch DL + Snatch + OH Squat Strength: Snatch Double for Day AMRAP 13: 55 Alt DB Snatch (50/35) 55 GHD Sit Ups 55 HandStand Push Ups (DB press) 55 DB Goblet Squats (50/35) Thu, 10/5/2017 MarbleFit AMRAP 7: Suicides 1st Cone: 12 Push Ups 2nd Cone: 12 Sit Ups 3rd Cone: 12 Ring Rows Last Cone: 12 Squats _________________________________ AMRAP 8 8 Wall balls 8 Dips 8 T2B rest 1 Minute AMRAP 8 2 Rope Climbs (x2 Modified) 4 DB Press 6 Coffin Sit Ups 8 Lunge Steps _________________________________ BodyBuilding: Shoulder Press/Raise http://ift.tt/2yIIJRT #wodhopper