Sunday, April 22, 2018

WOD

The WOD is up! Mon, 4/23/2018 CrossFit Split Jerk Find a Heavy Single for the day. 5 Rounds for Time: 9 Toes To Bar 18 Alt DB Snatch (50/35) 36 Double Unders 100m Run Mon, 4/23/2018 MarbleFit Row Intervals: 15 Seconds on 15 Seconds off. Row As Fast as Possible for 15 Seconds then Row casual for 15 Seconds 8 Rounds. ___ 1 min Break ___ Push Up and Plank Intervals. 15 Seconds on 15 Seconds off. Push Up for 15 Seconds. Plank for 15 Seconds. 8 Rounds. ___ 1 min Break ___ Squat Intervals 15 Seconds on 15 Seconds off. Air Squats for 15 Seconds. Pause at bottom for 15 seconds. 8 Rounds ___ 1 Min Break ___ With a running clock perform 8 100m Sprints Take 20 seconds in between each round. ____ 5 Min Break ____ 5 Rounds for time: 12 KB Swings 12 Wall Balls 36 Double Unders Every Minute on the Minute 3 Burpees. ____ 100 Sit Ups for time! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/23/2018#autoOpenWod=t #wodhopper

Monday, April 16, 2018

WOD

The WOD is up! Tue, 4/17/2018 CrossFit Clean + Hang Clean + Jerk Max for Day For Time: (135/95) 21-15-9 Deadlift Push Ups then 15-12-9 Power Clean Ring Dips then 12-9-6 Shoulder to Overhead Burpees over the Bar Tue, 4/17/2018 MarbleFit 10--->1 Squats Ring Rows Mountain Climbers Gym Sprint ___ 1000m Row Land exactly on 1000 meters. ___ AMRAP 22 Minutes 20 Burpees 20 Box Jump Overs 20 Wall Balls 40 Calorie Row EMOM: #of Meters over/under 1000 Hand Release Push Ups ___ Tabata Lunges 30 Seconds on 10 Seconds off https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/17/2018#autoOpenWod=t #wodhopper

Sunday, April 15, 2018

WOD

The WOD is up! Mon, 4/16/2018 CrossFit Front Squat 5 Rep Max for Day 3 Rounds AMRAP 5: 12 Wall Balls 24 Alt DB Snatch 50/35 36 Double Unders 1 Minute Assault Bike at Any Point During Workout! 1 Minute Break in between Rounds. Pick up where you left off on next round. All Reps + Calories are score! Mon, 4/16/2018 MarbleFit 6 Rounds Each 30 Seconds on 15 Seconds Off 1. 8 HRPU + Gym Sprint 2. 8 Squats + Gym Sprint 3. 8 Ring Rows + Gym Sprint 4. 8 SIt Ups + Gym Sprint ____ AMRAP 20 Minutes 20 Deadlift 40 Power Cleans 60 Sit Ups 80 Kettlebell Swings 100 Doubles ____ Tabata Body Building Flutter Kicks/Planks https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/16/2018#autoOpenWod=t #wodhopper

Friday, April 13, 2018

WOD

The WOD is up! Sat, 4/14/2018 MarbleFit 5 Rounds: 20 Double Unders 15 Ring Rows 10 Sit Ups Gym Sprint _____ AMRAP 4 Min 3 Hang Power Snatch (75/55) 6 Hand Release Push Ups 9 Wall Balls Rest 1 Minute AMRAP 4 Min 3 Hang Power Clean (95/65) 6 Pull Ups 9 Wall Balls Rest 1 Minute AMRAP 4 Min 3 Shoulder to Overhead (115/85) 6 Toes to Bar 9 Wall Balls Rest 1 Minute AMRAP 4 Min 3 Thrusters (135/95) 6 Ring Dips 9 Wall Balls Rest 1 Minute AMRAP 4 Min 3 Deadlift (155/105) 6 Burpees Over the Bar 9 Wall Balls ____ Body Building For time: 100 Bench Press (95/65) Sat, 4/14/2018 CrossFit Wod Teams of 2 5rft 100m pinch weight carry(45/25) 20 weighted situps 60ft overhead lunge 20 weigthed pushups Strength Bench press Find a 3rm https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/14/2018#autoOpenWod=t #wodhopper

Wednesday, April 11, 2018

WOD

The WOD is up! Thu, 4/12/2018 MarbleFit For Time: 100m Sprint in between each Triplet! ----- 21-15-9 KB Deadlift GHD Sit Ups then 21-15-9 KB Swings Coffin Sit Ups then 21-15-9 Goblet Squats Knees to Elbow then 21-15-9 KB High Pulls AbMat Sit Ups (100m Sprint Finishes the workout) ___ 100 KB Swings for time! ___ Skull Crushers Tabata Thu, 4/12/2018 CrossFit Clean Work EMOM 15 Minutes 15 Unbroken Double Unders 1 Squat Clean Increase weight as necessary 2 Rounds For Time:**** 24 Hang DB Clean and Press (Divide Equally-50/35) 24 Coffin Sit Ups (45/35) 24 Burpees to Plate 24 KB Swings (70/53) 24 Alt DB Snatch (50/35) 24 Double Unders ___ ****Rx+ Every piece Unbroken! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/12/2018#autoOpenWod=t #wodhopper

Tuesday, April 10, 2018

WOD

The WOD is up! Wed, 4/11/2018 CrossFit Back Squat 3 Rep Max for Day 4 Rounds for TIme: 200m Run 12 GHD Sit Ups 12 Handstand Push Ups 55/25 3 Rope Climb Ascents (Legless for Guys) Wed, 4/11/2018 MarbleFit Lot Run Agility and Sprint Warm Up ___ AMRAP 8 Minutes 30 Lunge Steps 30 Med Ball Sit Ups 30 Alt DB Snatch ______ Teams of 2: AMRAP 15 Minutes Part A: 1 Deadlift + 1 Clean + 1 Front Squat + 1 Jerk + 1 Back Squat + 1 Jerk (135/95) Part B: Row For Calories ---1 Person performs 3 Sets of Part A while the other person Rows for Calories. Combined Calories and Rounds completed is Team Score.--- ______ Body Building 5 Sets 15 DB Shrugs 15 DB Presses Use Heavier Weights for Shrugs. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/11/2018#autoOpenWod=t #wodhopper

Monday, April 9, 2018

WOD

The WOD is up! Tue, 4/10/2018 CrossFit Snatch Work Snatch Deadlift + Squat Snatch 5 + 1 Max for Day 7 Rounds for time: 9 Box Jump Over 24/20 12 Toes to bar 15 Cal Row Tue, 4/10/2018 MarbleFit 5 Rounds 5 Pull Ups 10 Push Ups 15 Squats Gym Sprint ______ AMRAP 15: 5 Burpees 10 T2b 15 Cleans 95/65 25 KB Swings (53/35) 35 Wall Ball Sit Ups 40 Double Unders then 1000m Row 30 Shoulder to Overhead (95/65) ______ Plank Tabata https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/10/2018#autoOpenWod=t #wodhopper