Wednesday, February 21, 2018

WOD

The WOD is up! Thu, 2/22/2018 CrossFit Push Jerk + Split Jerk Tech work: Pause in Dip on both. 4 sets 1+2 Goal is to keep the bar across shoulders through the dip and maintain balance through the drive. Strength: Max effort 1+1 For Time: 21-18-15-12-9-6 KB/DB Cleans (50/35) Box Jump Overs (24/20) Ring Dips* *x2 Box/Bench Dips Thu, 2/22/2018 MarbleFit EMOM: 8 Minutes Each 1. 10 Cal Assault/Rower 2. 10 Empty Bar Overhead Press 3. 10 DB/BB Hang Squat Cleans 4. 5 Burpees to Target ____ Chest and Tricep Training 6 Rounds 15 Seconds On/20 Seconds off 1. DB Bench Press 2. Elevated Bench/Box Dips 3. Pull Overs https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/22/2018#autoOpenWod=t #wodhopper

Tuesday, February 20, 2018

WOD

The WOD is up! Wed, 2/21/2018 CrossFit Snatch work Tech work: 3 Position Snatch Squat Every Rep. High Hang, Mid Hang, Low Hang. Tight finish every rep. Strength work: Hang Squat Snatch Max for Day. 4 Rounds for Time: 10 KB Swings (70/53) 100m Run 10 GHD Sit Ups 100m Run 10 Pull Ups 100m Run 10 Handstand Push Ups (55/25) 100m Run Wed, 2/21/2018 MarbleFit 1000m Row Land exactly on 1000m. Under Over determines EMOM reps! __________________ AMRAP 6 10 Sumo Deadlift High Pulls 10 Hand Release Push Ups EMOM: KB swings 1 Minute Rest AMRAP 6 10 Wall Balls 10 OH Lunge Steps (Hold Ball) EMOM: Goblet Squats 1 Minute Rest AMRAP 6 10 Box Jumps 10 Pikes EMOM: Alt KB Snatch 1 Minute Rest AMRAP 6 10 Barbell Squat Any variation 30 Jump Rope EMOM: KB Sit Ups __________________ Body Building Back Stuff 5 Sets 10 Upright Rows 10 Seated Ring Row Pull Ups 10 Barbell Rows https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/21/2018#autoOpenWod=t #wodhopper

Monday, February 19, 2018

WOD

The WOD is up! Tue, 2/20/2018 CrossFit Front Squat 3 Rep Max for Day 2 Rounds 6 Toes to Bar 6 Thrusters (75/55) 2 Rounds 7 Toes to Bar 5 Thrusters (95/65) 2 Rounds 8 Toes to Bar 4 Thrusters (115/85) 2 Rounds 9 Toes to Bar 3 Thrusters (135/95) 2 Rounds 10 Toes to Bar 2 Thrusters (155/105) 2 Rounds 11 Toes to bar 1 Thruster (185/115) Tue, 2/20/2018 MarbleFit 5 Rounds for time: 15 Squats 10 Push Ups 5 Ring Rows EMOM: Gym Sprint ____ 21-15-9 Weighted Sit Ups Wall Balls then 10 Cal Assault then 21-15-9 Candle Sticks or Lying Leg/Hip Raises DB Squat Cleans then 10 Burpees then 21-15-9 Cal Row Goblet Squats then 10 GHD Sit Ups then 21-15-9 Pull Ups (Jumping Pull Ups) Double Unders ____ 5 sets 45 seconds on 30 seconds off Plank Holds. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/20/2018#autoOpenWod=t #wodhopper

Sunday, February 18, 2018

WOD

The WOD is up! Mon, 2/19/2018 CrossFit ---Interval Training--- 6 Rounds Each: 15 Second work- 20 Seconds rest. 1. Walking Lunge Steps 2. Hand Release Push Ups 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 30 Double Unders* 20 Alt KB/DB Snatch (50/35) 10 Burpees ______ 100 Lying Tricep Extension - 45/25 Mon, 2/19/2018 MarbleFit Same as CrossFit :) https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/19/2018#autoOpenWod=t #wodhopper

Friday, February 16, 2018

WOD

The WOD is up! Sat, 2/17/2018 CrossFit Strength Bench press Find a 1 rep max Wod Teams of 2 20 min AMRAP 20 S2OH (115/85) 20 Front squats (115/85) EMOM 6 burpees (total) Sat, 2/17/2018 MarbleFit Intervals Sprints 6 Rounds 20 sec on. 20 sec off. 1. 10 Squats + GymSprint 2. 10 Situps + Gym Sprint ____ -As a team- For Time: 100m Run 40 Power Cleans (135/95) 40 Burpees Over Bar 40 Pull Ups 30 Power Cleans (135/95) 30 Burpees Over Bar 30 Pull Ups 20 Power Cleans (135/95) 20 Burpees Over Bar 20 Pull Ups 10 Power Cleans (135/95) 10 Burpees Over Bar 10 Pull Ups 100m Run ____ Tabata 6 rounds 30 seconds on 10 Seconds off Wall Sit Plate Pass https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/17/2018#autoOpenWod=t #wodhopper

Thursday, February 15, 2018

WOD

The WOD is up! Fri, 2/16/2018 CrossFit 100m Sprint 30 Handstand Push Ups (55/25) 40 DB Clean (50/35) 50 Feet Front Rack DB Lunge Steps 60 Alt DB Snatch 70 Med Ball Sit Ups 100m Sprint Deadlift Any Style Heavy Single Fri, 2/16/2018 MarbleFit Cone Drills - Box - W/Z - Gauntlet ____ For Time: 100 foot Famers Carry 90 Double Unders (200 Singles) 80 AbMat Sit Ups 70 Sumo Deadlift High pulls 60 Hand Release Push Ups 50 KB Swings (70/53) 40 Box Jump Over 30 KB Swings 20 Ring Dips 10 Snatch 5 Rope Climbs ___ Bicep Curls https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/16/2018#autoOpenWod=t #wodhopper

Wednesday, February 14, 2018

WOD

The WOD is up! Thu, 2/15/2018 CrossFit Clean and Jerk Heavy Single AMRAP 10 Minutes 15 KB Swings 15 Wall Balls 5 Deadlift (155/105) rest 2 Minutes 3 Minutes As many Clusters as you can do. 155/105 Thu, 2/15/2018 MarbleFit -Interval Training- 6 Rounds 20 seconds to complete work 20 Seconds break 1. 7 Hand Release push Ups + Gym Sprint 2. 7 KB Swings + Gym Sprint ____ 27-21-15-9 Cal Row Wall Balls ____ EMOM: 7 Minutes 15 Ring Rows Farmers Carry Remainder of Minute https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/15/2018#autoOpenWod=t #wodhopper