Friday, July 20, 2018

WOD

The WOD is up! Sat, 7/21/2018 CrossFit Wod Teams of 2 5rft 50 deadlifts (135/95) 50 situps 30 cleans (115/75) 30 wall balls 15 s2oh (95/65) 15 pushups 5 snatches (75/55) 5 wall walks *one barbell per team* ** both work at same time on equivelant numbered movements i.e. A does deadlifts, B does situps** Sat, 7/21/2018 MarbleFit 10 Rounds for Time: 10 Cal Row 5 Toes to Bar 20 Double Unders ___ Teams of 2 15 Minute AMRAP 5 Burpees Over the Bar 5 Cleans (155/105) 100m Sprint One Person Completes a round the other Holds Plank until they return. Switch. ___ Tabata Body Building - Shoulder Shrugs Front Plate Raises https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/21/2018#autoOpenWod=t #wodhopper

Thursday, July 19, 2018

WOD

The WOD is up! Fri, 7/20/2018 CrossFit 3x Lot Run Agility, Mobility ___ 10--->1 Double Unders Burpees Wall Ball Sit ups 1 Rope Climb Each Round* __ *3 Tire Flips For Time: 400m Run 21 Thrusters (95/65) 21 Toes to Bar 400m Run 15 Thrusters 15 Toes to Bar 400m Run 9 Thrusters 9 Toes to Bar Fri, 7/20/2018 Youth S&C Snatch and Cleans Fri, 7/20/2018 MarbleFit Every 30 Seconds 15 Second Break 6 Rounds Each 1. 10 Squats + Gym Sprint 2. 10 Push Ups + Gym Sprint 3. 10 Sit Ups + Gym Sprint 4. 10 Ring Rows + Gym Sprint ___ 3 Rounds 1 Minute Stations 1. Assault Bike 2. Wall Balls 3. KB Swings 4. Box Jump Over 5. Coffin Sit Ups 6. Rest ___ 100 Bicep Curls as fast as possible. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/20/2018#autoOpenWod=t #wodhopper

Wednesday, July 18, 2018

WOD

The WOD is up! Thu, 7/19/2018 CrossFit Snatch from Hang Snatch from Hang Tech work: 3 Position Snatch Hi Hang- Mid Hang- Low Hang 4 sets 65% Full Squat on Catch Strength: Heavy Single from Hang. AMRAP 20: Redemption 18.3ish 100 Double Unders 20 Overhead Squats (115/85) 100 Double Unders 10 Bar Muscle Ups 100 Double Unders 20 Single Arm Hang DB Clean n Press (50/35) 100 Double Unders 10 Ring Muscle Ups Thu, 7/19/2018 MarbleFit 3x Lot Run Agility and Sprints ___ Tabata (6x 30/10) 1. Bench Press 2. Goblet Squats 3. Alt DB Snatch 4. GHD Sit Ups 5. Sled Pull 6. Ring Rows ___ 30 Thrusters for time (95/65) 100m Sprint Cash out. ___ 100 Face Pulls with Band. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/19/2018#autoOpenWod=t #wodhopper

Tuesday, July 17, 2018

WOD

The WOD is up! Wed, 7/18/2018 CrossFit Clean and 2 Jerks Clean and 2 Jerks Tech work: 4 sets 65% 2 Squat Cleans + 2 Jerks Strength: Build up to a Heavy 1 +2 for Day! AMRAP 14: 30 Wall Balls 500m Assault 30 Alt DB Snatch 50/35 100m Sprint Wed, 7/18/2018 Youth S&C Squats and stuff Wed, 7/18/2018 MarbleFit 5 Rounds 10 Wall Balls 20 Double Unders 10 Pull Ups 100m Sprint 90 Second Rest in between rounds. _______________________ 3 Rounds AMRAP 4: 12/10 Calorie Row 10 Weighted Sit Ups 10 HRPU with Remaining time As Many Rope Climbs as Possible rest 1 min _______________________ Body Building: Tabata- Shoulder Press https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/18/2018#autoOpenWod=t #wodhopper

Monday, July 16, 2018

WOD

The WOD is up! Tue, 7/17/2018 CrossFit Back Squat Pause 5ct Back Squat Pause 5ct Build up to a heavy Single 5 Count Pause. Get in the hole! For time: 21/15 Cal Row 9 Power Cleans (135/95) 15 Box Jump Overs (30/24) 21/15 Cal Row 7 Power Cleans (155/105) 12 Box Jump Overs 21/15 Cal Row 5 Power Cleans (185/125) 9 Box Jump Overs 21/15 Cal Row 3 Power Cleans (205/135) 6 Box Jump Overs Tue, 7/17/2018 MarbleFit 5 Minutes of Jump Rope-Every Stop 5 Squats Minute 1- Singles Minute 2- Jumping Jacks Minute 3- Left Foot Only Minute 4- Right Foot Only Minute 5- Doubles 3 Rounds: AMRAP 5: 15 Power Cleans 115/85 12 Box Jumps 9 Pull Ups Max Assault Calories with remaining time rest 1 Minute ___ Front Squat EMOM: 10 Minutes 10 Wall Balls 5 Front Squat ___ Body Building 3 sets of 20 Sit Ups Back Extensions https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/17/2018#autoOpenWod=t #wodhopper

Sunday, July 15, 2018

WOD

The WOD is up! Mon, 7/16/2018 CrossFit Push Press Push Press 3-3-3 2-2-2-2 1-1-1-1-1 Increase every set. Work up to a Heavy Single for Day. 5 Rounds for time: 15 KB Swings (70/53) 12 Deadlift (185/125) 9 Handstand Push Ups (55/25) Mon, 7/16/2018 Youth S&C Tire Flips and Rope Climbs. Mon, 7/16/2018 MarbleFit AMRAP 14: Buy In- 1000m Row then 10 Squats 10 Push Ups 10 Sit Ups ___ 5 Rounds 10 KB Swings 10 Burpees rest 1 Min 5 Rounds 10 Toes to Bar 20 Lunge Steps 25 Double Unders ___ Body Building: Tabata- Upright rows https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/16/2018#autoOpenWod=t #wodhopper

Friday, July 13, 2018

WOD

The WOD is up! Sat, 7/14/2018 MarbleFit Teams of 2: AMRAP 7 Minutes Partner 1: Rows for Calories Partner 2: 10 Squats 10 Ring Rows 20 Double Unders 100m Sprint Switch ____ Teams of 2: As a Team, Accumulate as Many Reps as Possible 2 Minute Stations 1 Minute Break in between 1. Box Jump Overs 2. Shoulder to Overhead (95/65) 3. Toes to Bar 4. Partner Med Ball Sit Ups 5. Snatch (95/65) 6. Wall Balls 7. KB Swings (70/53) 8. Burpees over the bar 9. Squat Clean (95/65) 10. 100m Sprint (one person at a time) ____ Tabata 6x 30/10 Barbell Rows https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/14/2018#autoOpenWod=t #wodhopper