Friday, December 8, 2017

WOD

The WOD is up! Sat, 12/9/2017 Super Total Snatch Holiday Wars Week 4 is upon us!!! Snatch 7 Minutes to establish 1 Rep Max from the ground! Clean and Jerk Clean and Jerk 7 Minutes to establish 1 Rep Max from the ground! Back Squat Back Squat 7 Minutes to establish 1 Rep Max! Push Press Push Press 7 Minutes to establish 1 Rep Max! Deadlift Deadlift 7 Minutes to establish 1 Rep Max! http://ift.tt/2AJXGHm #wodhopper

Thursday, December 7, 2017

WOD

The WOD is up! Fri, 12/8/2017 CrossFit Conditioning Day. Light work in prep for tomorrow's Heavy Lifting! 10--->1 Squats Pull Ups Push Ups 20 Double Unders every round __________________ 3 Rounds: 1 Minute Stations 1. Calorie Row 2. Coffin Sit Ups 3. Box Jump Overs 4. Burpees 5. Assault Bike 6. Rest Accumulate as many reps and calories as you can for the entire 3 rounds! __________________ Body Building-- ARM-mageddon 5 Rounds 10 Barbell Curls (65/45) 10 Lying Skull Crushers 10 DB Curls (30/20) 10 Sitting DB Overhead Press 10 Dips 45 Second Rest in between each round http://ift.tt/2j4ap1l #wodhopper

Wednesday, December 6, 2017

WOD

The WOD is up! Thu, 12/7/2017 CrossFit Snatch Max for Day! Work position and control! Maintain good form and lock into this lift in prep for Saturday! AMRAP 13 5 Rope Climb (Legless for Men!) 35 Ground to Overhead (115/85) 35 KB Swings (70/53) 35 GHD Sit Ups Thu, 12/7/2017 MarbleFit 1000m Row Land exactly on 1000m. Under Over determines EMOM reps! __________________ AMRAP 6 10 Sumo Deadlift High Pulls 10 Burpees over the bar EMOM: Lunges 1 Minute Rest AMRAP 6 10 Wall Balls 10 Coffin Sit Ups EMOM: Hand Release Push Ups 1 Minute Rest AMRAP 6 10 Box Jumps 3 Rope Climbs EMOM: Squats 1 Minute Rest AMRAP 6 10 Front Squats Gym Sprint EMOM: Sit Ups __________________ Body Building Abs 5 Sets 10 Upright Rows 10 Seated Ring Row Pull Ups 10 Barbell Rows 45 sec rest between sets http://ift.tt/2zTENhT #wodhopper

Tuesday, December 5, 2017

WOD

The WOD is up! Wed, 12/6/2017 CrossFit Clean and Jerk work up to a heavy single for day! Save a bit for Saturday and don't overdo it! 9-15-21-15-9 Handstand Push Ups* (25/0) GHD Sit Ups Sumo Deadlift High Pull (115/85) _________ *x2 Hand Release Push Ups Wed, 12/6/2017 MarbleFit 21-15-9 KB Deadlift Goblets Sq Mountain Climbers Gym Sprint __________________ 10 Alt DB Snatch 15 Burpee Box Jump Over 20 Alt DB Snatch 15 Burpee Box Jump Over 30 Alt DB Snatch 15 Burpee Box Jump Over then 10--->1 T2B 1--->10 Ring Push Ups __________________ Body Building Abs 5 Sets 10 Weighted Sit Ups 10 Russian Twists 10 Leg Raises 10 AbMat Sit Ups 45 sec rest between sets http://ift.tt/2ji1uWX #wodhopper

Monday, December 4, 2017

WOD

The WOD is up! Tue, 12/5/2017 CrossFit Push Press 3-3-3 2-2-2-2 1-1-1-1-1 Increase each set! 5 Rounds for time: 15 Wall Balls 15 T2B 15 Box Jump Overs 15 Cal Row Tue, 12/5/2017 MarbleFit 3 Rounds 1 minute on 10 second rest 1. 20 Double Unders + 10 Push Ups 2. 20 Squats + 10 Sit Ups 3. 20 Ring Rows + 10 KB swings 4. Cal Row __________________ 21-15-9 Power Cleans MedBall Sit Ups Double Unders then 4 Rounds 500m Row 10 Alternating Get Ups ___________________ Body Building Shoulders 5 Sets 10 DB Shrugs 10 DB Front Raises 10 DB Flys 10 DB Shrugs 45 sec rest between sets http://ift.tt/2im4ccR #wodhopper

Sunday, December 3, 2017

WOD

The WOD is up! Mon, 12/4/2017 CrossFit Holiday Wars Week 4! If you cannot make it on Saturday. All 5 Movements must be completed in 1 day! So pick a day and be prepared to lift heavy! Back Squat 3-3-3-3-3 3 Rep Max for Day! If lifting in Holiday Wars on Saturday, leave a bit in the tank for then! 5 Rounds for Time: 3 Muscle Ups 5 Cleans (185/135) 7 Burpees over the bar Mon, 12/4/2017 MarbleFit 500m Row Agility and Sprints __________________ AMRAP 7 5 Pull Ups 7 T2B 9 Handstand Push Ups 1 Gym Sprint rest 1 Minute AMRAP 7 5 Dips 7 KB Swings 9 GHD Sit Ups Gym Sprint rest 1 Minute AMRAP 7 5 Burpees over the box 7 V-Ups 9 Squats Gym Sprint rest 1 Minute AMRAP 7 5 Shoulder to Overhead (95/65) 7 Wall Balls 9 MedBall Sit Ups Gym Sprint ___________________ Body Building Triceps 5 Sets 10 Skull Crushers 10 Pull Overs 10 Presses http://ift.tt/2AGLwj5 #wodhopper

Friday, December 1, 2017

WOD

The WOD is up! Sat, 12/2/2017 CrossFit Endurnace ME assault bike for cal. 3 rounds 30seconds. Wod Teams of 2 10 RFT 10m plate farmers carries (45/25) 10 wall walks 40 S2OH (95/65) Sat, 12/2/2017 MarbleFit 500m Row Agilities and Suicide Race _______________________ Cone Drills a) Box Drill 3x Each - b) W/Z Drill c) Gauntlet _______________________ AMRAP 8 5 Thrusters (95/65) 5 T2B 5 Burpees rest 2 minutes 5 Rounds for time: 10 Sumo Deadlift High pull (95/65) 10 Pull Ups 10 Wall Ball Sit Ups ____________________________________ Body Building 5 sets 10 Bench Press (155/105) 10 Dip 10 Push Ups http://ift.tt/2AkzPhx #wodhopper