Sunday, September 23, 2018

WOD

The WOD is up! Mon, 9/24/2018 CrossFit Week 3 of the Total Fitness Challenge! Don't forget to submit your scores! ***Week 3 Challenge*** For Time: 3 Rounds of "Cindy" (5 Pull Ups-10 Hand Release Push Ups-15 Air Squats) then 400m Run. Good Luck Ring Rows and Rowing will be considered scaling. As a class, we will do this on Wednesday! Handstand Walk Practice Wall Walks and Handstand stuff Clean Double Clean Double Tech work: From the floor. 4 sets of 2 with 70% ___ Build up to a Heavy Double Clean. Full Squat on all cleans! AMRAP 14 Buy-In 100 Double Unders (300 Singles) then 10 Burpees over the Bar 50' Handstand walk* 10 Thrusters (95/65) 50' Handstand walk ___ 5 Wall Walks or As a team wheel barrow walk and double the reps for the workout. Mon, 9/24/2018 MarbleFit Every 45 Seconds. 1-4 - 15 Hand Release Push Ups + Gym Sprint 5-8 - 15 Sit Ups + Gym Sprint 9-12 - 15 Ring Rows + Gym Sprint 13-16 - 15 Air Squats + Gym Sprint. ___ For Time: 50 AbMat Sit Ups 20 Double Unders Gym Sprint 40 KB Swings 20 Double Unders Gym Sprint 30 Goblet Squats 20 Double Unders Gym Sprint 20 Wall Balls 20 Double Unders Gym Sprint 10 Cal Assault 20 Double Unders Gym Sprint 20 Wall Balls 20 Double Unders Gym Sprint 30 Goblet Squats 20 Double Unders Gym Sprint 40 KB Swings 20 Double Unders Gym Sprint 50 AbMat Sit Ups ____ Tabata Body Building Flutter Kicks/Planks https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/24/2018#autoOpenWod=t #wodhopper

Friday, September 21, 2018

WOD

The WOD is up! Sat, 9/22/2018 CrossFit Strength Ohs Build to a heavy single Wod Teams of 2 25 min AMRAP 100m farmer carry partner does battle ropes (Switch) 20 sledge hammer 20 t2b 20 jump squat 20 burpee Sat, 9/22/2018 MarbleFit 5 Rounds Every 3 Minutes Complete the following: 30 Double Unders (90 Singles) 30 AbMat Sit Ups 30 Mountain Climbers each Leg 100m Sprint ___ For Time: Buy-In "Grace" 30 Clean and Jerks (135/95) then 3 Rounds 2 Rope Climbs 10 Burpees over the Bar 100m Weighted Carry (45/35) ___ 4 sets of 12 Superset Seated DB Shoulder Press Seated Shrugs https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/22/2018#autoOpenWod=t #wodhopper

Thursday, September 20, 2018

WOD

The WOD is up! Fri, 9/21/2018 CrossFit Handstand Practice and stuff! Bench Press Bench Press Tech work: 75% 4 x 3 with a Pause (3 count) on the first rep. ___ Heavy Double for Day! No Pause. Bar must hit Chest every rep! 4 Rounds for time: 12 GHD Sit Ups 9 Sumo Deadlift High Pull (115/85) 6 Handstand Push Ups (55/25) then cash out with 100 Bicep Curls 45/35 (Lifestyle Counts) #FlexFriday Fri, 9/21/2018 MarbleFit 2500m Bike Ride. ___ Max AbMat Sit Ups in 5 Minutes Every Minute Buy-In 10 Double Unders (20 Singles) Rest 1 Minute Max Hand Release Push Ups in 5 Minutes Every Minute Buy-In 10 KB Swings Rest 1 Minute Max Pull Ups in 5 Minutes Every Minute Buy-In 7/5 Cal Row Rest 1 Minute Max Air Squats in 5 Minutes Every Minute Buy-In 7 Toes to Bar Rest 1 Minute Max Box Jumps in 5 Minutes Every Minute Buy-In with 100m sprint ___ 100 Bicep Curls for time! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/21/2018#autoOpenWod=t #wodhopper

Wednesday, September 19, 2018

WOD

The WOD is up! Thu, 9/20/2018 CrossFit Pull Up Progression Day 2 Week 3. 1. Max Effort Strict Pulls with or without a Band. 2. 3 sets of 5 Kipping Pull Up + 5 count Tempo Down. Perform with band if necessary. (For Ring Rows Option 3 x 8) 3. 3 Sets of 12 Banded Upright Rows Front Squat 3RM Buy-In 30 Pull Ups (Counts for Lifestyle) then AMRAP 16 75 Wall Balls 30 Alt DB Snatch (50/35) 30 Ring Dips 100m Sprint Thu, 9/20/2018 MarbleFit 50-40-30-20-10 Double Unders AbMat Sit Ups 150m on the Rower every round ___ EMOM: 10 Minutes 5 Back Squat or Front Squat 5 Box Jump Overs ___ 3 Rounds 100m Pinch Grip Carry 12 Coffin Sit Ups 2 Rope Climbs ___ 3 Way DB Shoulders 10 Front Raises. 10 Shoulder Flys. 10 Front Raise Press Outs. 3 Rounds https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/20/2018#autoOpenWod=t #wodhopper

Tuesday, September 18, 2018

WOD

The WOD is up! Wed, 9/19/2018 CrossFit Pistol Squat Practice. 1. Banded and bench Squats 2. Free Standing Snatch 3 Position Snatch 3 Position tech work: 4 sets- 50-65% Snatch Snatch Any style Snatch. Heavy Single for day. (From Floor, Hang, Power or Full) Work whichever works and finish tight! Buy-In 5 Rope Climbs (Counts for Lifestyle!) then 3 Rounds for time: 8 Deadlift (265/165) 25 AbMat Sit Ups 400m Run Wed, 9/19/2018 MarbleFit 3x Lot Run Mobility and stretch ___ 3 Rounds AMRAP 4 Minutes 200m Sprint 20 KB Swings 30 AbMat Sit Ups with Remaining Time - Battle Ropes 1 Minute Rest ___ 5 Rounds 12 Wall Ball Sit Ups 12 Seated Cable Rows 12 DB Bench Press 24 Mountain Climbers ___ Tabata Pull Overs 6x 30/10 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/19/2018#autoOpenWod=t #wodhopper

Monday, September 17, 2018

WOD

The WOD is up! Tue, 9/18/2018 CrossFit Pull Up Progression Day 1 Week 3. 1. Max Effort Strict Pulls with or without a Band. 2. 3 sets of 5 Kipping Pull Up + 5 count Tempo Down. Perform with band if necessary. (For Ring Rows Option 3 x 8) 3. 3 Sets of 5 Reps. Scap Pull Ups. Clean Clean from the Hang Tech work: 4 x 2 at 75% ___ Heavy Single for day! Get your elbows through! For Time: 6 Toes to Bar 6 Burpees over the box 24/20 10 Cleans (135/95) 6 Toes to Bar 6 Burpees over the box 8 Cleans (155/105) 6 Toes to Bar 6 Burpees over the box 6 Cleans (175/115) 6 Toes to Bar 6 Burpees over the box 4 Cleans (185/125) 6 Toes to Bar 6 Burpees over the box 2 Cleans (205/135) Cash Out with 35 Calories on the Assault Bike! (This counts for Lifestyle!) Tue, 9/18/2018 MarbleFit Pull Up Progression Day 1 Week 3. 1. Max Effort Strict Pulls with or without a Band. 2. 3 sets of 5 Kipping Pull Up + 5 count Tempo Down. Perform with band if necessary. (For Ring Rows Option 3 x 8) 3. 3 Sets of 5 Reps. Scap Pull Ups. ___ Tabata: 5 Rounds Each 30/10 1. Assault Bike 2. Bench Press 3. Box Jumps 4. KB Swings 5. Ring Rows ___ AMRAP 10 Minutes 20 Lunges (35/25) 20 Med Ball Sit Ups Gym Sprint with MedBall 10 Burpees to Med Ball Cash Out 35 Calories on Assault Bike ___ Tabata: Skull Crushers or Plate Presses https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/18/2018#autoOpenWod=t #wodhopper

Sunday, September 16, 2018

WOD

The WOD is up! Mon, 9/17/2018 CrossFit Week 2 of the Total Fitness Challenge! Submit score sheets via email! Week 2 Bonus Challenge: 3 Minute AMRAP 1 Minute Assault Bike for Distance! With remaining time As many Double Unders as possible! Scaled- Single Unders. Push Jerk 3-3-3 2-2-2-2 1-1-1-1-1 Add Weight every set. AMRAP 14 Buy-In -1 Minute of Hand Release Push Ups (This Counts for Lifestyle!) Row 21/18 20 Single Arm Hang Clean and Press 50/35 35 Double Unders Mon, 9/17/2018 MarbleFit Week 2 Bonus Challenge: 3 Minute AMRAP 1 Minute Assault Bike for Distance! With remaining time As many Double Unders as possible! Scaled- Single Unders. 10--->1 Squats Ring Rows Sit Ups Mountain Climbers Gym Sprint ___ EMOM: 7 Minutes 7 Goblet Squats 7 Hand Release Push Ups Gym Sprint ___ EMOM: 7 Minutes 7 KB Swings 7 Toes to Bar (Hanging Knee Raise) Gym Sprint ___ Tabata: Plank Hold 6 Rounds 30/10 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/17/2018#autoOpenWod=t #wodhopper