WOD

The WOD is up! Fri, 12/30/2016 CrossFit Test 9: Pull Ups! 5 minutes to get as many pull ups as possible! Test 10: Deadlift! 15 minutes to establish 1RM! Sumo or conventional! 3 RFT 50 Wall Balls 15 Pull Ups 15 Cal Row http://ift.tt/2huofmy #wodhopper

WOD

The WOD is up! Thu, 12/29/2016 CrossFit Test Week Continues! Test 7: HandStand Push Ups/Wall Walks or Ring Push Ups 3 Min AMRAP! Test 8: Strict Press 15 Minutes to establish 1RM! No Legs! "JT" 21-15-9 HSPU Ring Dips Push Ups In Honor of Jeff Taylor | Age 30 | Little Creek, VA Petty Officer 1st Class, who was killed in Afghanistan June 2005. http://ift.tt/2ifIvuh #wodhopper

WOD

The WOD is up! Wed, 12/28/2016 CrossFit Day 3 of Testing! Weightlifting Day! Test 5: 15 Minutes to Establish best Snatch! Test 6: 15 Minutes to establish best Clean and Jerk 5 Minute AMRAP 15 Air Squats 15 Weighted Sit Ups 15 KB Swings http://ift.tt/2i5ut09 #wodhopper

WOD

The WOD is up! Tue, 12/27/2016 CrossFit Test Week Continues!!! Test 3: 3 Minutes AMRAP Double Unders (Hopefully Santa was nice and brought a new rope for you!) Test 4: Front Squat 15 minutes to establish 1RM! 12 Minute AMRAP 50 Lunge Steps 20 Box Jumps (24/20) 50 Double Unders http://ift.tt/2i90K4A #wodhopper

WOD

The WOD is up! Mon, 12/26/2016 CrossFit This week is Test Week! We will be starting with some an easy one... Test 1: Row 1000m for Time! Beat your last time! Test 2: 1 Minute AMRAP AbMat Sit Ups Teams of 2: Hero WOD "343" In Honor of the 343 Firefighters who lost their lives on 9/11 Team of 2 will complete the following: 100 Deadlifts (145/115) 100 Power Cleans (95/65) 100 Ground to Overhead (65/35) 43 Burpees http://ift.tt/2i8Q9sJ #wodhopper

WOD

The WOD is up! Sat, 12/24/2016 TeamWOD 12 Days of Christmas: Perform just like the song! 1. Deadlift (75% of 1RM) 2. Wall Walks 3. Thrusters (95/65) 4. Box Jump Overs 5. Ring Dips or HRPU 6. Pull Ups or Ring Rows (x2) 7. Burpees 8. Goblet Squats (70/53) 9. Weighted Sit Ups (20/14) 10. Wall Balls (20/14) 11. KB Swings (70/53) 12. Calorie Row http://ift.tt/2i3L3xY #wodhopper

WOD

The WOD is up! Fri, 12/23/2016 CrossFit Clean and Jerk 4 rounds of: 400m Row 8 Power Cleans (175/110) 8 Box Jump (30/24) 8 Kettlebell Swings (70/53) 8 Burpees Over Bar http://ift.tt/2i7dGrm #wodhopper

WOD

The WOD is up! Thu, 12/22/2016 CrossFit Gymnastics Day Pull Ups Dips Muscle Ups 16 minutes Tabata 1. KB Press (53/35) 2. T2B* 3. Lunges 4. Ring Push Ups *V-Ups http://ift.tt/2hV9E5M #wodhopper

WOD

The WOD is up! Wed, 12/21/2016 CrossFit Barbell Turkish Get Up 1RM for day. AMRAP 13 Minutes 55 deadlifts (185/115) 55 wall-balls 55-calorie row 55 handstand push-ups http://ift.tt/2hoYdlO #wodhopper

WOD

The WOD is up! Tue, 12/20/2016 CrossFit 3 RFT 40 Double Unders* 20 GHD Sit Ups** 20 Pull Ups EMOM: 5 Air Squats *100 Singles **40 Abmat Sit Ups ***40 Ring Rows Back Squat 3 Count Pause + No Pause 1+2 http://ift.tt/2hBT50v #wodhopper

WOD

The WOD is up! Mon, 12/19/2016 CrossFit 21 Overhead Squats (95/65) 42 Hand Release Push Ups 15 Overhead Squats 30 HRPU 9 Overhead Squats 18 HRPU Snatch Balance + Overhead Squat http://ift.tt/2hPc05F #wodhopper

WOD

The WOD is up! Sat, 12/17/2016 TeamWOD 10 AM: LeboWOD 11AM: Teams of 2 will be decided and then the following WODs will commence! Event 1: All of the Wall Balls Individual Event. 5 MIN AMRAP 60 AbMat Sit Ups with the remaining time the athlete will perform As Many WALL BALLS as possible. Your score will be the amount of wall balls multiplied by the weight of the wall ball used. Total score will be each partner's score combined. Event 2: Rowling in one Frame! Individually Each Partner will row 1000m and try to stop exactly at the 1000m mark. Combined Meters above or below the mark is your score. The team with the lowest score wins. Event 3: 7 Minutes of Deadlift! 7 minutes to establish a 1RM Deadlift! Any style deadlift. Combined Totals will be the teams score! Event 4: Last but Not Least As a team complete the following for time: 50-40-30 Burpees Ring Rows (x2) Air Squats After you finish the 50-40-30 Both Team Members will sprint to the opposite end of the gym for the finish! http://ift.tt/2gUmXG1 #wodhopper

WOD

The WOD is up! Fri, 12/16/2016 CrossFit 10 Minute EMOM 5 Push Press Start with Empty Bar, add weight every minute and work towards a 5RM for Day! 5 RFT 3 Wall Walks 6 Pull Ups 9 SDLHP (115/85) 12 Box Jumps (30/24) http://ift.tt/2hBta6Y #wodhopper

WOD

The WOD is up! Thu, 12/15/2016 CrossFit Snatch + OH Squat Practice and PRs 500m Row 21 OH Lunge Steps (45/35) 21 Ring Push ups 500m Row 15 OH Lunge Steps 15 Ring Push Ups 500m Row 9 OH Lunge Steps 9 Ring Push Ups http://ift.tt/2hvw27L #wodhopper

WOD

The WOD is up! Wed, 12/14/2016 CrossFit **Gymnastics Day** Hand Stand Push Ups Ring Push Ups Ring Dips 30 T2B* 20 Goblet Squat (53/35) 10 Burpees 20 T2B 15 Goblet Squats 10 Burpees 10 T2B 10 Goblet Squats 10 Burpees *x3 Abmat Sit Ups http://ift.tt/2gyHJG8 #wodhopper

WOD

The WOD is up! Tue, 12/13/2016 CrossFit Front Squat 3RM for day. Complete as many reps in 12 Minutes of: 3,3,6,6,9,9,12,12.... Wall Balls Pull Ups http://ift.tt/2gu7BTP #wodhopper

WOD

The WOD is up! Mon, 12/12/2016 CrossFit Clean + Jerk 15 Minutes to establish your 1RM for the day 5 RFT 10 SH 2 OH (115/85) 15 KB Swings (53/35) 40 Double Unders http://ift.tt/2hjIXts #wodhopper

WOD

The WOD is up! Fri, 12/9/2016 CrossFit Deadlift 3RM for Day 15 Minute AMRAP 20 Box Jumps 20 Pull Ups 20 Lunge Steps (95/65) http://ift.tt/2h2DNl5 #wodhopper

WOD

The WOD is up! Thu, 12/8/2016 CrossFit Front Squat + Split Jerk Max for Day 1+1 8 RFT 8 KB Swings (70/53) 8 Thrusters (115/85) 8 T2B http://ift.tt/2h7Qf0M #wodhopper

WOD

The WOD is up! Wed, 12/7/2016 CrossFit Hang Snatch Max Double for Day 500m Row 3 Rounds 15 OHSquats 15 Ring Dips 500m Row http://ift.tt/2gQia7o #wodhopper

WOD

The WOD is up! Tue, 12/6/2016 Open Gym Pull Up and Muscle Up Practice Barbara 5 Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats http://ift.tt/2h9fPBn #wodhopper

WOD

The WOD is up! Mon, 12/5/2016 CrossFit Back Squat 5 count Pause + No Pause 1+1 3 RFT 10 Power Cleans (135/95) 15 Med Ball Sit Ups (20/14) 20 Wall Balls 50 Double Unders* *150 Singles http://ift.tt/2h3Mit0 #wodhopper

WOD

The WOD is up! Fri, 12/2/2016 Barbell Club Squat Clean and Jerk 1RM for day 21-15-9 HSPU Burpees http://ift.tt/2fXZv8Y #wodhopper

WOD

The WOD is up! Thu, 12/1/2016 CrossFit Muscle Up and Pull Up Practice 30 Cal Row 30 Pull Ups 30 Wall balls 20 Cal Row 20 Pull Ups 20 Wall Balls 10 Cal Row 10 Pull Ups 10 Wall Balls http://ift.tt/2gA1IFX #wodhopper

WOD

The WOD is up! Wed, 11/30/2016 CrossFit Push Press 5RM 5 RFT 10 Box Jumps 10 Ring Push Ups 10 KB Swings 10 Deadlift (185/115) http://ift.tt/2fAG6ME #wodhopper

WOD

The WOD is up! Tue, 11/29/2016 CrossFit Front Squat Temp 531 5 count down 3 count pause 1 count up 10-->1 T2B Thrusters (115/85) http://ift.tt/2gAppR9 #wodhopper

WOD

The WOD is up! Mon, 11/28/2016 CrossFit Snatch + Hang Snatch + OHSquat 1+1+1 50-40-30-20-10 Double Unders AbMat Sit Ups 5 Snatch (95/65) http://ift.tt/2g8u8c2 #wodhopper

Thanksgiving Wod

Thanksgiving wod 

Warm up 

Individual 

21-15-9

Push up 

Sit up

Squat

Teams of 2 

4 RFT

60wall ball

50 kB swings 70/53

40 frsq 135/95

30 pull ups

WOD

The WOD is up! Wed, 11/23/2016 CrossFit Sumo Deadlift 3RM for day USE YOUR LEGS! 12 Minute AMRAP 15 SDHP(75/55) 15 Ring Dips* 100m Run *HRPU or (x2)Box Dips http://ift.tt/2gIwQXF #wodhopper

WOD

The WOD is up! Tue, 11/22/2016 CrossFit Hang Snatch 3rm for day 750m Row 21 Burpees Over the Rower 500m Row 15 Burpees Over the Rower 250M Row 9 Burpees Over the Rower http://ift.tt/2gaQHtp #wodhopper

WOD

The WOD is up! Mon, 11/21/2016 CrossFit 5 Minute Double Unders As many as you can in a row! Overhead Squat 3RM for Day Practice position if you can't establish a max. 5 RFT (95/65) 6 Cleans 12 Shoulder to OH 18 Lunges 36 Double Unders** **100 Singles :) http://ift.tt/2eViO3O #wodhopper

WOD

The WOD is up! Fri, 11/18/2016 CrossFit Test 10! Max Height Box Jump! Go higher than last time! Nancy 5 Rounds for time: 400m run 15 Overhead Squats (95/65) Test 9! Back Squat 15 Minutes AHAP! http://ift.tt/2g3FPiN #wodhopper

WOD

The WOD is up! Thu, 11/17/2016 CrossFit Test 7! 400m Run! AFAP (As Fast As Possible) As much as you want to stop, DO NOT STOP!!! Jackie 3 Rounds For time: 500m Row 20 Wall Balls (20/14) 10 Pull-ups Test 8! Power Clean + Jerk You have 15 Minutes to establish a 1RM Power Clean and Jerk from the floor. Once the weight breaks from the floor your attempt has begun! http://ift.tt/2fH7zJ5 #wodhopper

WOD

The WOD is up! Wed, 11/16/2016 Barbell Club 1 Minute Stations! 3 Rounds 1. Air Squats 2. Weighted Sit Ups (20/14) 3. Box Jumps 4. Burpees 5. Rest ***Test Week Day 3*** Gymnastics Goals! Test 5! Pull Ups or Muscle Up 10 Minutes to Get a Pull Up or as many in a row as possible without getting down from the bar! 10 Minutes to achieve your first Muscle Up! Test 6! Hand Stand Push Ups! Get on that wall!!! If you cannot do Hand Stand Push Ups Practice Wall Walks and get your chest on that wall! http://ift.tt/2fUgcz8 #wodhopper

WOD

The WOD is up! Tue, 11/15/2016 CrossFit ***Test Week Continues*** Test 3! 5 Minutes to Get as many Double Unders as possible!!! Highest total strung together in a row without messing up counts! Singles mixed with doubles counts! Test 4! 10 Minutes to Establish Best Snatch from the floor! 5 RFT 20 KB Swings (53/35) 15 Ring Push Ups 10 T2B http://ift.tt/2fAswFD #wodhopper

WOD

The WOD is up! Mon, 11/14/2016 CrossFit ***Test Week*** We will be testing our GOALS this week a bit! First Test! 1000m Row for Time! Try to get less than 5 minutes! If you already have this under 5 try to get under 4! Test 2! Max Out Push Press! 10 MINUTE AMRAP 15 Calorie Row 12 Front Squats (95/65) 9 HSPU** **18 Push Press (65/45) http://ift.tt/2g4HI1Y #wodhopper

WOD

The WOD is up! Thu, 11/10/2016 CrossFit ***Gymnastics Day*** Handstand Push Ups Pull Ups/Butterfly Kips Buy In 100 Double Unders (2 Minutes of Singles) 10 RFT 6 HSPU 12 Box Jumps Cash Out 400m Run https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=11/10/2016#autoOpenWod=t #wodhopper

WOD

The WOD is up! Wed, 11/9/2016 CrossFit Clean + Jerk Let's hit some records! 800m Run/1000m Row 21 Thrusters (95/65) 400m Run/500m Row 15 Thrusters (95/65) 200m Run/250m Row 9 Thrusters (95/65) https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=11/09/2016#autoOpenWod=t #wodhopper

WOD

The WOD is up! Tue, 11/8/2016 CrossFit For Time: 30-20-10 Wall Balls 30 Double Unders* 10-20-30 Burpees *90 Singles Front Squat 2RM for Day http://ift.tt/2egMRT9 #wodhopper

WOD

The WOD is up! Mon, 11/7/2016 CrossFit Strict Press As Heavy As Possible (AHAP) No using legs! Angie For time: (Complete all reps of each before moving on) 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats http://ift.tt/2fJB5BV #wodhopper

Saturdays partner wod.

Partner Whitten. 

Reps doubled. 

WOD

The WOD is up! Fri, 11/4/2016 CrossFit Clean 15 Minutes to work up to a Heavy Single. 1000m Row 21-15-9 HRPU Wall Balls 2 for 1 (20/14) 1000m Row http://ift.tt/2etd67A #wodhopper

WOD

The WOD is up! Thu, 11/3/2016 CrossFit Max Height Box Jump! "Roy" 5 RFT 15 Deadlifts (185/105) 20 Box Jumps (24/20) 25 Pull Ups Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia. http://ift.tt/2fcVqhn #wodhopper

WOD

The WOD is up! Wed, 11/2/2016 CrossFit Squat 3-3-3-3-3 12 Minute AMRAP 60 Bar Facing Burpees 30 OHSquats (115/85) 10 T2B http://ift.tt/2ftdLIo #wodhopper

WOD

The WOD is up! Tue, 11/1/2016 CrossFit Jerk Power or Split 4 RFT 40 Double Unders (120 Singles) 20 KB Swings (70/53) 10 HSPU http://ift.tt/2eVGodg #wodhopper

WOD

The WOD is up! Mon, 10/31/2016 CrossFit Happy Halloween!!! Deadlifts! 2-2-2-2-2 3 RFT 400m Run 5 Muscle Ups 9 Hang Power Snatch (95/65) http://ift.tt/2fl11Uu #wodhopper

WOD

The WOD is up! Fri, 10/28/2016 CrossFit Push Press Cleans 3-3-3-3-3-3 8 Minute AMRAP (155/105) 5 Deadlifts 4 Hang Clean 3 Front Squats 2 Shoulder 2 OH 1 Ground to OH http://ift.tt/2dNcZEY #wodhopper

WOD

The WOD is up! Thu, 10/27/2016 CrossFit Turkish Get up Practice 3 Reps Each Side AHAP 15 Minute AMRAP 20 Box Jump Over (30/24) 30 Wall Balls (20/14) 50 KB Swings (70/53) Thu, 10/27/2016 Open Gym http://ift.tt/2f8XQyR #wodhopper

WOD

The WOD is up! Wed, 10/26/2016 CrossFit ***Gymnastics Day*** Pull Ups 3 x 5 Strict Chest to Bar Dips 3 x 5 Muscle Ups 1x5 12 Minute AMRAP 300m Row 5 Muscle Ups 10 KB PushPress (53/35) 15 Burpees http://ift.tt/2dHeCPD #wodhopper

WOD

The WOD is up! Tue, 10/25/2016 CrossFit Front Squat Pause 5ct 400m Run 15 Thrusters (155/105) 30 T2b or 60 AbMat Sit Ups 15 Thrusters 400m Run http://ift.tt/2epqN7S #wodhopper

WOD

The WOD is up! Mon, 10/24/2016 CrossFit Hang Snatch 1-1-1-1-1-1 12 Minute AMRAP 15 Overhead Squats (115/85) 50 Double Unders 15 Cal Row http://ift.tt/2f6UT10 #wodhopper

WOD

The WOD is up! Fri, 10/21/2016 Open Gym 30 Muscle Ups for Time Fri, 10/21/2016 CrossFit Sumo Deadlift 15 Minutes to establish 5RM for Day 21-15-9 Snatch (95/65) Ring Dips T2B http://ift.tt/2eo9XoV #wodhopper

WOD

The WOD is up! Thu, 10/20/2016 Open Gym Karen For time: 150 Wall ball shots (20lbs) Thu, 10/20/2016 CrossFit ***Gymnastics Practice*** Pull Ups Dips Muscle Ups For those who can perform Muscle Ups, 3x5 Strict Pull Ups, 3x5 Dips 5 Minutes to perform 5 Muscle Ups For those working on Bands with Pull Ups 15 Minutes to work on Pull Ups and Dips. 1RM with Band at lowest setting. Then perform 3 sets of 5 drop sets. 1 Round For Time 100 Double Unders (300 Singles) 80 KB Swings (53/35) 60 Wall Balls (20/14) 40 Burpees 20 Calorie Row http://ift.tt/2evu4Aq #wodhopper

WOD

The WOD is up! Wed, 10/19/2016 Open Gym 3 Rounds for Time 10 Pull Ups 19 Front Squats (135/95) 23 Cal Row Wed, 10/19/2016 CrossFit Squat Clean 3,2,1,1,1,1,1... Hit a 1RM Squat Clean for day! Lurong Living Challenge 2 RFT 500m Row 40 Front Squats (95/65) 30 Wall Ball Sit Ups 20 Push Ups 10 Pull Ups http://ift.tt/2dpyDtY #wodhopper

WOD

The WOD is up! Tue, 10/18/2016 CrossFit Push Press 3RM Drop 10% 3x3 "Running Diane" 21-15-9 Deadlift (225/135) HSPU 400m Run http://ift.tt/2e2QI7H #wodhopper

WOD

The WOD is up! Mon, 10/17/2016 CrossFit Back Squat Pause 5 count Work up to a Heavy Single. Stay TIGHT! 5 RFT 5 Ring Dips 10 KB swings (53/35) 15 Box Jumps (24/20) http://ift.tt/2dUFT3T #wodhopper

WOD

The WOD is up! Fri, 10/14/2016 CrossFit ***Gymnastics Day*** Pull ups Dips Buy In- 400m Run 10 Rounds 10 Wall Balls (20/14) 10 Hand Release Push Ups Cash Out- 400m Run http://ift.tt/2dNNlPj #wodhopper

WOD

The WOD is up! Thu, 10/13/2016 CrossFit Split Jerk Tech and PRs Lurong week 5 9 Minute AMRAP 12 Toes to Bar 9 Shoulder to Overhead 6 Box Jump Overs 3 Bar Facing Burpees http://ift.tt/2dxjU0Z #wodhopper

WOD

The WOD is up! Wed, 10/12/2016 CrossFit Front Squat 3RM for Day 21-18-15-12-9-6 Cal Row Power Clean (135/95) Double Unders (x3) [Single Unders (x4)] http://ift.tt/2dVU7mx #wodhopper

WOD

The WOD is up! Tue, 10/11/2016 CrossFit Snatch 2RM for Day From the floor. AMRAP 15 Minutes 10 Overhead Squats (115/85) 10 Kettlebell Swings (70/53) 10 Box Jumps (24/20) http://ift.tt/2drSTfa #wodhopper

WOD

The WOD is up! Mon, 10/10/2016 CrossFit Push Press 3RM for Day 3 RFT 5 Ring Muscle Ups 11 Thrusters (155/105) 14 Toes to Bar Scaled: x3 Pull Ups/Dips Thrusters (95/65) Toes to Rings Scaled Again: x6 Ring Rows/Push Ups Thrusters (45/35) Pikes http://ift.tt/2ddAZiP #wodhopper

WOD

The WOD is up! Sat, 10/8/2016 LeboCore Warm Up: 3x 30 Second plank hold 10 Second Superman Hold 4 Minute Tabata Flutter Kicks Teams of 2 50 Med Ball Toss Sit Ups 50 Weighted Leg Raises (Hold Partners Feet) 50 Floor Wipers (45/35) Sat, 10/8/2016 TeamWOD Warm up: Individual 100 Double Unders ---> 21-15-9----> 100 Double Unders KB Swings Push Ups Teams of 2: DOUBLE FRAN + KAREN 42 Thrusters (95/65) 42 Pull Ups 50 Wall Balls (20/14) 30 Thrusters 30 Pull Ups 50 Wall Balls 18 Thrusters 18 Pull Ups 50 Wall Balls http://ift.tt/2dljHxD #wodhopper

WOD

The WOD is up! Fri, 10/7/2016 CrossFit CrossFit Total 20 minutes to Find your 1 Rep Max of everything! Warm up as necessary! Total Weight Moved Of: Back Squat, 1 rep Press, 1 rep Deadlift, 1 rep ***Optional WOD*** 10 Min AMRAP 30 Weighted Sit Ups 20 Air Squats 10 Push Ups Fri, 10/7/2016 New You Challenge Overhead Squat Power Snatch 3 Rounds 2 Minutes Each Round 20 Seconds Rest in between each Station 1. Box Jumps 2. Push Ups 3. Med Ball Sit Ups http://ift.tt/2dQka0c #wodhopper

WOD

The WOD is up! Thu, 10/6/2016 CrossFit Gymnastics test Pull up Handstand push ups Pull up with as little assistance as possible! 1 minute AMRAP each station. 1. Box Jumps (30/24) 2. HSPU or KB Push Press 3. SDHP (95/65) 4. Calorie Row 5. Rest 5 Rounds - no transition time http://ift.tt/2cTDcBs #wodhopper

WOD

The WOD is up! Wed, 10/5/2016 CrossFit Lurong Living Challenge: 10 Minute AMRAP 15 Wall Balls - (20/14) 30 KB Swings - (70/53) 60 Double Unders (120 Singles) 4 Rounds: 400m Run Rest 1 minute Between. Wed, 10/5/2016 New You Challenge Front squat Push Press 12 min AMRAP 15 Wall Balls 10 Pull ups 100m Run http://ift.tt/2cQYgZl #wodhopper

WOD

The WOD is up! Tue, 10/4/2016 CrossFit "DT" 5 RFT 12 Deadlift (155/105) 9 Hang Cleans 6 Shoulder to OH Front Squat 3RM for Day Tue, 10/4/2016 New You Challenge Squat Press 3 RFT 10 Deadlift (95) 20 AbMat Sit Ups 50 Jump Rope Singles null http://ift.tt/2dFzvfu #wodhopper

WOD

The WOD is up! Mon, 10/3/2016 CrossFit 3 Position Squat Snatch full squat for all 3 positions. work up to a heavy set. 500m Row 21 OHSQ (95/65) 21 Weighted AbMat Sit Ups (45/25) 500m Row 15 OHSQ 15 Weighted AbMat Sit Ups 500m Row 9 OHSQ 9 Weighted AbMat Sit Ups Mon, 10/3/2016 New You Challenge Squat Press 3 RFT 10 Deadlift (95) 20 AbMat Sit Ups 50 Jump Rope Singles http://ift.tt/2d7erxA #wodhopper

WOD

The WOD is up! Fri, 9/30/2016 CrossFit Deadlift Heavy Double for day 10 Minute AMRAP 8 Deadlift (135/95) 16 T2B 40 Double Unders http://ift.tt/2dqDQ55 #wodhopper

WOD

The WOD is up! Thu, 9/29/2016 CrossFit Death by Pull Ups* 10 Minutes Every minute you will perform pull ups. Starting with 3 then 6 then 9 and so on for 10 minutes. *Vertical Green band max assistance. If you cannot pull up with a Green band or less you will be doing twice as many Ring Rows. 4 RFT 500m Row 20 KB Swings 20 Wall Balls http://ift.tt/2dlLdyd #wodhopper

WOD

The WOD is up! Wed, 9/28/2016 CrossFit Power Clean 1 REP MAX! TODAY YOU CAN EVERYTHING! Lurong Challenge WOD 3 10,9,8,7,6,5,4,3,2,1 of the following: Hang Squat Clean Thrusters Bar Facing Burpees Week 3 Lifestyle Focus Questions I motivated another challenge athlete who's having trouble adjusting to stick with the Challenge . True/False I encouraged someone outside my box to try something new. True/False I gave someone a compliment at least once a day. True/False I read at least 3 personal development articles this week. True/False I smiled at smiled and said hi to someone new at least three times this week. True/False I slept for at least 6 hours at least 6 days this week. True/False http://ift.tt/2dxYgKT #wodhopper

WOD

The WOD is up! Tue, 9/27/2016 CrossFit Push Press + Power Jerk Find a 1RM 27-21-15-9 Shoulder to Overhead (95/65) Double Unders (x2) 54-42-30-18 [Single Unders-x5] 135-105-75-45 http://ift.tt/2dnw0tF #wodhopper

WOD

The WOD is up! Mon, 9/26/2016 CrossFit Tempo Squats. 321. (3 seconds Down, 2 seconds Pause in bottom, 1 sec Up) 5 Sets of 2 at a manageable weight. (70-75% of best Squat) LURONG CHALLENGE WOD scheduled for Wednesday! 15 Minute AMRAP 5 Pull Ups 10 Hand Release Push Ups 15 Goblet Squats (53/35) 100m Run http://ift.tt/2dkIxOM #wodhopper

WOD

The WOD is up! Fri, 9/23/2016 CrossFit 12 MIN EMOM Odd- 5 Pull Ups* or 10 Ring Rows Even-5 Ring Dips* or 15 Box Dips *No Horizontal Bands. If you cannot do a pull up with a Green Band, you must do Ring Rows. *If you cannot perform dips with at the most a blue band, must do Box Dips. null 500m Row 50 Double Unders 30 AbMat Sit Ups 10 HSPU 400m Row 50 KB Swings 30 V-Ups 10 Push Ups 300m Row 50 Box Jumps 30 Med Ball Wall Sit Ups 10 Ring Rows or Pull ups 100m Run http://ift.tt/2cpCbvI #wodhopper

WOD

The WOD is up! Thu, 9/22/2016 CrossFit 12 Laps Around Parking Lot for Time. 16 - 1 MIN AMRAP no time in between. 1. KB Push Press 2. Burpees 3. Double Unders 4. Plank http://ift.tt/2dkQaIm #wodhopper

WOD

The WOD is up! Wed, 9/21/2016 CrossFit Deadlift 3-3-3-3-3-3 Lurong WOD 8 Minute AMRAP: 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Shoulder to Overhead 1 Ground to Overhead http://ift.tt/2cBC1SU #wodhopper

WOD

The WOD is up! Tue, 9/20/2016 CrossFit Push Press 5-4-3-2-1 Add Weight Each Set Work to Heavy Single! 5 RFT 10 Wall Balls (20/14) 2 Wall Walks 20 Box Jumps (24/20) http://ift.tt/2cLLwlm #wodhopper

WOD

The WOD is up! Mon, 9/19/2016 CrossFit Front Squat 3-3-3-3-3 Beat last week... 1 Round for Time: 1000m Row 50 Front Squats (95/65) 30 T2B Lurong WOD will be programmed for Wednesday! http://ift.tt/2d9h6Ys #wodhopper

WOD

The WOD is up! Fri, 9/16/2016 CrossFit 3 Minute AMRAP 5 HRPU 5 Dips 5 HSPU Power Snatch + Squat Snatch Work to Heavy 1+1 LOCK OUT ARMS COMPLETELY OR IT DOESNT COUNT!! 21-15-9 Snatch (75/55) Toes 2 Bar 100m Run http://ift.tt/2ci4tvj #wodhopper

WOD

The WOD is up! Thu, 9/15/2016 CrossFit Strict Press 5-4-3-2-1 Work to Heavy Single Press 12 Minute AMRAP 500m Row - 1 Time Only 3,3,6,6,9,9....etc... Thrusters Pull Ups http://ift.tt/2cP1BEo #wodhopper

WOD

The WOD is up! Wed, 9/14/2016 CrossFit Sumo Deadlift 3-3-2-2-1-1-1 Work to Heavy Single 400m Run 21 SDHP 21 Box Jumps 400m Run 15 SDHP 15 Box Jumps 400m Run 9 SDHP 9 Box Jumps http://ift.tt/2cuRPJT #wodhopper

WOD

The WOD is up! Tue, 9/13/2016 CrossFit Power Clean 15 min to establish best Power Clean 40 Double unders 40 AbMat Sit ups 5 Power Cleans 30 Double Unders 30 AbMat Sit ups 5 Power Cleans 20 Double Unders 20 AbMat Sit Ups 5 Power Cleans 10 Double Unders 10 AbMat Sit Ups 5 Power Cleans http://ift.tt/2cmMse9 #wodhopper

WOD

The WOD is up! Mon, 9/12/2016 CrossFit Front Squat 3-3-3-3-3 4 RFT 60ft OverHead Walking Lunge 20 Wall Balls 10 HSPU http://ift.tt/2cwyPfI #wodhopper

WOD

The WOD is up! Fri, 9/9/2016 CrossFit 3 rounds 1min AMRAP each Ring Push ups Sled Pull 30ft. Kb Swings GHD Sit ups Empty bar thruster (45lbs) http://ift.tt/2coVCJh #wodhopper

WOD

The WOD is up! Fri, 9/9/2016 CrossFit Power Clean 15 Minutes to establish best Power Clean and good technique! http://ift.tt/2coVCJh #wodhopper

WOD

The WOD is up! Thu, 9/8/2016 CrossFit Squat 15 Minutes to establish 5RM for Day 3 RFT 12 OHSquat 12 Burpees Over the Bar 100m Run http://ift.tt/2ceA69B #wodhopper

WOD

The WOD is up! Mon, 9/5/2016 CrossFit Gym's closed for day! Happy Labor Day! http://ift.tt/2crDi2H #wodhopper

WOD

The WOD is up! Fri, 9/2/2016 CrossFit Deadlift 1-1-1-1-1-1-1 Add weight each set! Build to a 1RM for Day! STAY TIGHT!! Farmer's Carry 60ft 21 Power Clean (floor) 9 Wall Balls Farmer's Carry 60ft 15 Power Clean (floor) 15 Wall Balls Farmer's Carry 60ft 9 Power Clean 21 Wall Balls http://ift.tt/2cjqX07 #wodhopper

WOD

The WOD is up! Thu, 9/1/2016 CrossFit ***Gymnastics Day*** Kipping Pull Ups HandStand Push Ups 21-15-9 HandStand Push Ups Pull Ups 15-12-9-6 Toes 2 Bar Box Jump Overs 100m Run http://ift.tt/2c9UshQ #wodhopper

WOD

The WOD is up! Wed, 8/31/2016 CrossFit Split Jerk Tech N PRs Balance! 250m Row 30 KB Swings 500m Row 20 KB Swings 1000m Row 10 KB Swings 500m Row 20 KB Swings 250m Row 30 KB Swings http://ift.tt/2cde5st #wodhopper

WOD

The WOD is up! Tue, 8/30/2016 CrossFit Snatch Tech N PRs 400m Run 10--->1 Ground to Overhead 1----->10 Burpees Over the Bar 400m Run http://ift.tt/2bA6XSy #wodhopper

WOD

The WOD is up! Mon, 8/29/2016 CrossFit Front Squat 5RM for Day Jackie For time: 1000m Row 50 Thruster (45lbs) 30 Pull-ups http://ift.tt/2c11LZv #wodhopper

WOD

The WOD is up! Sat, 8/27/2016 Barbell Club *** Squaterday *** Front Squat 92% 5/2 HS OHSq Pause 3ct at bottom 70% 4/2 Ladies: Super-set KB Press 4/12 Each arm Prone Rows 4/8 Gentlemen: Rows 3/AMRAP Box Jumps 3/8 (30in) http://ift.tt/2bVDyV2 #wodhopper

WOD

The WOD is up! Fri, 8/26/2016 Barbell Club Power Snatch + Snatch 75 3/1+1 80/1+1 85 4/1+1 Power Clean + Front Squat 70 3/1+3 80 2/1+3 Chins/Dips 2/AMRAP Fri, 8/26/2016 CrossFit Snatch Tech and PRs --- TIGHT FINISH! 5 RFT 20 KB Swings 40 Double Unders 100m Run Scaled Singles are (3x) the amount. http://ift.tt/2bkvvSk #wodhopper

WOD

The WOD is up! Thu, 8/25/2016 CrossFit *** Gymnastics Day *** Muscle Up Transitions Kipping on Rings Pull Up/Dip Practice 20 MIN AMRAP 5 Pull Ups 10 Dips 15 Squats http://ift.tt/2bjGAzM #wodhopper

WOD

The WOD is up! Wed, 8/24/2016 CrossFit Sumo Deadlift 2-2-2-2-2-2 Add Weight each set Buy In: 400m Run 10 Rounds 6 HSPU 6 Toes 2 Bar Cash Out: 400m Run **Scaled. 10 Seated kb press 10 Pikes or knees to chest http://ift.tt/2bLCMsu #wodhopper

WOD

The WOD is up! Tue, 8/23/2016 CrossFit *** Muscle Up Practice *** Power Clean + Jerk Technique--- ELBOWS UP! Grace 30 reps for time: Clean and Jerk 135/95 *** Barbell Club *** Behind the Neck Jerks 80 4/2 Push Press HS Drops 3/2 Block Clean Pulls 90 3/5 100 3/3 http://ift.tt/2bvHOsR #wodhopper

WOD

The WOD is up! Mon, 8/22/2016 Barbell Club Muscle Snatch + OHSq 3/3+1 70% of Last week HS 2/2+1 80% of HS 3/1+1 90% of HS Snatch 70/2 75/2 80 2/2 85 2/2 Snatch Pulls Low BLocks 90 3/3 100 5/2 OHSquat HT Mon, 8/22/2016 CrossFit OH Squat Practice, Practice, Practice!!! 10 Minute AMRAP 10 OH Lunges 8 Bar Facing Burpees 10 OH Lunges 8 C2B Pull Ups Mon, 8/22/2016 Open Gym Leave your thoughts at the door! Just lift heavy ass weights! ... properly though... No getting hurt! Remember the rules! http://ift.tt/2bvC4nn #wodhopper

WOD

The WOD is up! Fri, 8/19/2016 CrossFit ** Double Under Practice ** Deadlift 3-3-3-3-3-3 Add weight each set! 20 Minute EMOM 1. 35 Double Unders 2. 15/10 Calorie Row 3. 15 Sumo Deadlift High Pull 4. 100m Run 5. 5/3 Tire Flips http://ift.tt/2b5tTZI #wodhopper

WOD

The WOD is up! Fri, 8/19/2016 Barbell Club Pull + Power Snatch 70% 3/1+1 75% 3/1+1 PC + PJ + SJ 70% 3/1+1+1 75% 3/1+1+1 Chins/Dips 2/AMRAP each. 10 reps Minimum. Add Weight http://ift.tt/2b5tTZI #wodhopper

WOD

The WOD is up! Thu, 8/18/2016 CrossFit Filthy Fifty For time: 50 Box jump, 24 inch box 50 Dips 50 Kettlebell swings Walking Lunge, 50 steps 50 T2B 50 Push press, (65/45) 50 Deadlift (95/65) 50 Wall balls 50 Burpees 50 Double unders http://ift.tt/2b0uo6V #wodhopper

WOD

The WOD is up! Wed, 8/17/2016 Barbell Club Full Clean and Jerk 60% 4/3+3 Rack Jerk HS Take your time working up to it! Drop 15% 4/1 Hold Catch Push Press HD Back Squat 5/3 113% of Clean Wed, 8/17/2016 CrossFit 8 Minute EMOM Jerks 3 Reps (Power or Split) Find a weight you can consistently hit! Control, Big Shoulders, Tight Finish! 400m Run 20 Pull Ups 20 Push Ups 20 Weighted Sit Ups 400m Run 15 Pull Ups 15 Push Ups 15 Weighted Sit Ups 400m Run 10 Pull Ups 10 Push Ups 10 Weighted Sit Ups 400m Run 5 Pull Ups 5 Push Ups 5 Weighted Sit Ups http://ift.tt/2bEQL7V #wodhopper

WOD

The WOD is up! Tue, 8/16/2016 CrossFit Snatch 1 RM for Day Tech N PRs 12 Minute AMRAP 8 Snatch Grip Deadlift (AKA Wide Grip) 16 HSPU 24 T2B Tue, 8/16/2016 New You Challenge ***Barbell Club*** Tall Cleans 50% 3/3 Block Clean 80% 3/2 Work to HS Def Clean Pulls 90% 3/3 100% 5/2 Strict Press 5/5 http://ift.tt/2ba0MH2 #wodhopper

WOD

The WOD is up! Mon, 8/15/2016 Barbell Club Muscle Snatch + OHSq 3/3+1 work to HS Pause Snatch (3ct) 70 3/2 75 2/2 80 4/1 Pause Snatch Pulls (6ct) 85% 2/2 90% 4/2 95% 5/1 HOLD TIGHT!!! Snatch balance HS Mon, 8/15/2016 CrossFit Front Squats 3 RM for DAY ASS TO GRASS! If you cannot squat where I want you to, guess what you'll be practicing!! 5 RFT 10 Box Jump (Stand up tall on box) 10 Get Ups Left (First Part Only) 10 KB Swings 10 Get Up Right (First Part Only) http://ift.tt/2aMEgWH #wodhopper

WOD

The WOD is up! Sat, 8/13/2016 Barbell Club Squaturday Front Squat 85% 5/3 Front Squat HS Front Squat Pause 70% 4/4 Overhead Squat 50% of best Snatch 3/10 Abs http://ift.tt/2boGnQy #wodhopper

WOD

The WOD is up! Fri, 8/12/2016 CrossFit 3 Rounds 1 Minute AMRAP Turkish Get Ups Left Arm 1 Minute AMRAP Calorie Row 1 Minute AMRAP Turkish Get Ups Right Arm You will have the full minute to work! Front Squat Floor Press 5 x 5 Fri, 8/12/2016 Barbell Club Pull + Power Snatch + Oh Squat 70% 4 Sets Pull + Power Clean + Power Jerk 70% 4 Sets Chins/Dips To Failure Each! Minimum 10 reps each set! Fri, 8/12/2016 Open Gym The HUNDREDS! 100 Hammer Curls for time! Rx Weight (100lbs each hand) GO! BRO SESH! http://ift.tt/2ba57Zh #wodhopper

WOD

The WOD is up! Thu, 8/11/2016 CrossFit 5 Minute AMRAP 50 Double Unders 30 AbMat Sit Ups 10 KB Swings 10 Minute AMRAP 50 Wall balls 30 ft Farmers Carry 10 Cleans 30 ft Farmers Carry 21-15-9 Snatch (75/55) OhSq 100m Run http://ift.tt/2bk1EI2 #wodhopper

WOD

The WOD is up! Wed, 8/10/2016 Barbell Club Front Squat Pause 70% of Clean 3/3 Clean and Jerks 80% 3/2+2 Work to HS Not max If not catching well, but still get up DO NOT increase weight! Back Squat 6 x 2 110% Cleans Squats 40% of cleans 2/15 Wed, 8/10/2016 CrossFit ***Gymnastics Day*** HandStand Push Ups Dips Pull Ups Holds and Tech! Row 250m 30 Pull Ups Row 500m 30 Box Jumps Row 1000m 30 HSPU Row 500m 30 T2B Row 250m 30 Dips Wed, 8/10/2016 Open Gym Teams of 2 Deadlift 600lbs AMRAP 10 Minutes Must have 8 inch difference in height to play! http://ift.tt/2aJ2oV6 #wodhopper

WOD

The WOD is up! Tue, 8/9/2016 CrossFit Clean and Jerks Tech and Practice on Split Jerks 21-15-9 Deadlift (155/105) Burpees over the bar scale as you need to! http://ift.tt/2b2b8dp #wodhopper

WOD

The WOD is up! Mon, 8/8/2016 Barbell Club Muscle Snatch + OH Squat 3/2+3 3/2+2 4/1+2 Snatch 10 Min EMOM Add Weight from 70% Snatch Pulls Blocks 10/3 100% BNK Push Press HS Drop 50% AMRAP 2 Sets Mon, 8/8/2016 CrossFit Strict Press 5 x 5 NO LEGS FOR STRICT PRESS!! Use a weight that is challenging, but not impossible! Leave room to add! 8 Rounds 400m Run 10 Push Ups Rest as you need between rounds, Max 1 Minute rest! or 8 Rounds 500m Row 10 Push Ups Rest as you need Between rounds, Max 1 Minute Rest! Mon, 8/8/2016 Open Gym Klokov Complex -Deadlift, Clean, Front Squat, Push Press, Split Jerk 405lbs --No Scaling--- Everytime you miss 10 Burpees Muscle Ups on Bar Penalty! Everytime you miss a Muscle Up 5 Mile Run penalty! http://ift.tt/2aFege8 #wodhopper

WOD

The WOD is up! Fri, 8/5/2016 CrossFit 7 Minute AMRAP 50 Double Unders or 100 Singles 50 Air Squats 10 Burpees Gymnastics Day Pull Ups Dips Muscle Ups Practice and Tech. 5 min TABATA Pull Ups 5 min TABATA Hand Stand Push Ups or Hold or Overhead Barbell Hold 5 min TABATA Dips or Plate Extensions 5 min TABATA L Sit Hold or Plank Hold http://ift.tt/2apw9dM #wodhopper

WOD Thursday 8/3/16

WOD

The WOD is up! Thu, 8/4/2016 CrossFit 21-15-9 Calorie Row Box Jumps 3 Rounds 1 Min AMRAP - SDHP 10 Sec Rest 1 Min AMRAP - Med Ball Sit Ups 10 Sec Rest 1 Min AMRAP - Push Ups 10 Sec Rest 3 RFT 15 Deadlifts (135/95) 10 Cleans 5 Front Squats 100m Run http://ift.tt/2auxVfm #wodhopper

WOD

The WOD is up! Wed, 8/3/2016 Barbell Club Front Squat 90% of Clean 4/3 Snatch 80% 2/2 85% 3/1 90% 3/1 Clean and Jerk 80% 2/2+1 85% 2/2+1 90% 3/2+1 Back Squat Pause 105% 5/2 Wed, 8/3/2016 CrossFit Hand Stand Push Up Practice Push Press Triples 8 Rounds 8 HSPU 8 KBSwings (53/35) 8 Thrusters (95/65) 8 T2B 8 Deadlift (95/65) http://ift.tt/2at7I59 #wodhopper

WOD

The WOD is up! Tue, 8/2/2016 CrossFit Snatch Tech -N- PRs 400m Run 3 Rounds 15 Squat Snatch (95/65) 15 Pull Ups 15 Dips 400m Run http://ift.tt/2aNwppw #wodhopper

WOD

The WOD is up! 

Mon, 8/1/2016 

Barbell Club 

Muscle Snatch + OH Sq 3/3 

4/2 Snatch + Hang Snatch 70%

 3/1+1 75% 3/1+1 

Clean 80% 

3/2 85% 

3/2 Snatch Pulls Low Blocks 100% 7/2 Mon, 8/1/2016 

CrossFit 

Back Squat Pause 5 x 3 

10 Minute AMRAP 

20 Wall Balls

15 Calorie Row 

20 Wall Balls 

15 Burpees

 http://ift.tt/2aeljrl #wodhopper

WOD 7/29/16

WOD

The WOD is up! Fri, 7/29/2016 CrossFit Snatch Tech n PRs 21-15-9 Right Arm KB Snatch SDLHP (95/65) Left Arm KB Snatch 400m Run Fri, 7/29/2016 New You Challenge 10 Minute AMRAP 30 Air Squats 20 KB Swings 10 Push Ups 21-15-9 Burpees Pull Ups 100m Run OR!!! 21-15-9 Step Ups KBDL High Pulls 100m Run 12 Minute AMRAP Teams of 2 40 Power Cleans 40 Med Ball Partner Sit Ups 40 Wall Balls 100m Sprint Fri, 7/29/2016 Open Gym Tabata 30 Minutes Iron Cross Hold If you Let go early, 100 Burpee Penalty! ....Don't Let go! http://ift.tt/2auHqwb #wodhopper

WOD Wednesday 7/27/16

WOD Tuesday 7/26/16

WOD 7/25/16

The WOD is up! Sat, 7/23/2016 Barbell Club Squaturday! Back Squat HS for Day Drop 20% 5x3 90% of Best Clean 5 x 5 Squat Jumps 5 x 10 Sat, 7/23/2016 TeamWOD Teams of 2 Mystery Destruction... 8 Rounds 3 Minute AMRAP 1 Minute Rest Team members will take turns churning out reps! We will call out the exercise to be performed 30 seconds prior to beginning! Be Prepared! First Exercise hint: Wall Balls! Sat, 7/23/2016 Teens S&C Deadlift 1 x 5 Buy In-500m Row 10 Rounds 5 Power Clean (Bar Only) 10 AbMat Sit Ups Cash Out-500m Row http://ift.tt/2a6Snp4

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Fri, 7/22/2016 Barbell Club Power Snatch + Push Press 4/2+3 60-65% Power Clean HS Drop 10% 3/2 Fri, 7/22/2016 CrossFit Power Clean Tech and Stuff! 10 Min Ascending Ladder AMRAP 3,3,6,6,9,9...etc... Front Squat (115/85) Pull Ups Fri, 7/22/2016 New You Challenge Snatch, OH Squat, Power Jerk Overview 5 RFT 20 OH Lunges or Step ups 10 T2B or Leg Raises 5 Burpees http://ift.tt/2agLxeI

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Thu, 7/21/2016 CrossFit TABATA 5 Min KB Swings (53/35) 2 Min Rest TABATA 5 Min Push Ups 2 Min Rest TABATA 5 Min V-Ups 2 Min Rest TABATA 5 Min Goblet Squats (53/35) 3 Rounds 400m Run rest the amount of time is takes. Score is total time with rest! Thu, 7/21/2016 New You Challenge Front Squat, Push Press, Power Clean Overview Thu, 7/21/2016 Teens S&C Push Press 5 x 5 Teams of 2 3 Rounds 3 Min AMRAP Burpees 1 Min Rest 3 Min AMRAP Sh 2 OH 1 Min Rest 3 Min AMRAP KB Swings 1 Min Rest http://ift.tt/2a0cAwy

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Wed, 7/20/2016 Barbell Club Muscle Snatch w/ Contact + OHSq 4/3 + 1 Clean + Press 50%3/2+3 Clean + Jerk 3/3+2 Same Weight as Last week Back Squat 100% of Clean 5 x 5 Back Extensions 4/10-15 Wed, 7/20/2016 CrossFit Deadlift 5 x 3 add 5-10lbs from last week. 25-20-15-10-5 Calorie Row Burpees to target. 20 Minute Time Cap. Wed, 7/20/2016 New You Challenge Front Squat, Push Press, Power Clean. Overview http://ift.tt/29M2e09

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Tue, 7/19/2016 CrossFit Snatch Pull + Hang Snatch 4/1+2 Technique Stuff 75 Snatch (95/65) 400m Run BARBELL CLUB: Pause Jerks: 80% of HD from Last week. 5/2 Clean Pulls Blocks: 95% 6/3 Strict Press HD Drop sets 3/8 Tue, 7/19/2016 New You Challenge Squat, Press, Deadlift. Overview Tue, 7/19/2016 Teens S&C Squat 5 x 5 21-15-9 Box Jump Overs T2B 100m Run http://ift.tt/2a7hpCA

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Mon, 7/18/2016 CrossFit Back Squat Back Squat 5 x 5 15 Minute AMRAP 15 Wall Balls 15 Pull Ups 15 AbMat Sit Ups Mon, 7/18/2016 New You Challenge Back Squat, Press, Deadlift Overview 3 RFT Mon, 7/18/2016 Barbell Club High Hang Snatch 70% 4/3 Hang Snatch HS Def Snatch Pulls 90% 7/2 Snatch Sotts Press HT Drop 20% AMRAP Mon, 7/18/2016 Open Gym 4000 Wall Balls (30/20) 15ft Target Your ass better be on the grass! http://ift.tt/2a15t5r

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Fri, 7/15/2016 New You Challenge OHSQ, Power Jerks, Power Snatch 3 RFT 20 Wall Ball Sit Ups 30 Box Dips 100m Run http://ift.tt/29Lxob1

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Fri, 7/15/2016 Barbell Club Blocks: Power Snatch + BNK Push Press 60% 3/2+2 70% 3/2+2 Power Clean + Power Jerk 70% 2/3+2 75% 3/2+2 3sets 20 Ring Dips/ add weight each set Fri, 7/15/2016 CrossFit 21-15-9 Burpee Box Jump Overs Ring Dips 400m Run Scaled: 21-15-9 Burpees Box Jumps Box Dips (x2 [42-30-18) 400m Run http://ift.tt/29Lxob1

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Fri, 7/15/2016 CrossFit Deadlift http://ift.tt/29Lxob1

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Thu, 7/14/2016 CrossFit 10 Minute AMRAP 15 Snatch (75/55) 30 Double Unders 5 Min AMRAP Clean and Sh 2 OH (155/105) 21-15-9 KB Swings HSPU or HRPU 100m Run Thu, 7/14/2016 New You Challenge Front Squat, Push Press, Power Clean 10 Min AMRAP 6 Goblet Squats 12 Bx Jumps 6 Goblet Squats 12 Burpees http://ift.tt/2aaRQja

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Wed, 7/13/2016 Barbell Club Jerks: Pause in Dip Work to heavy Double. Drop Sets no pause 4/2 Front Squat Pause 90% of best clean 4/3 Work to heavy Single Accessory: 4RFT 12 Sh 2 OH (50/30kg) 12 T2B 12 Front Squat (50/30kg) Wed, 7/13/2016 CrossFit Pull Up and Dip Practice 5 MIN AMRAP Pull Ups 5 MIN AMRAP Dips 50 Cal. Row 50 Toes to Bar 50 Cal. Row 50 GHD’s 50 Cal. Row 50 Abmat Sit Ups 20 Minute Time Cap Wed, 7/13/2016 New You Challenge Front Squat, Push Press, Power Clean 3 RFT 10 KB Deadlifts 10 KB Swings 10 Goblets Squats 100m Run http://ift.tt/29CAvQ9

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Tue, 7/12/2016 Open Gym Barbell Club: Clean + Fr Squat 50% 3/3+3 60% 2/3+3 Clean + Jerk 80% 4/2+3 Clean Pulls Blocks 90% 3/3 100% 5/5 Superset 3 Sets Rows 20 Chins 8 http://ift.tt/29LcpUn

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Tue, 7/12/2016 CrossFit Clean + Jerk Tech practice and then Hit a PR! 4 RFT 12 Sh 2 OH 36 Double Unders 12 T2B Tue, 7/12/2016 New You Challenge Back Squat, Press, Deadlift Practice 10 Min AMRAP 10 Push Ups 20 Squats 30 AbMat Sit Ups 40 KB Swings 50 Jump Jacks http://ift.tt/29LcpUn

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Mon, 7/11/2016 Barbell Club Tall Snatch 3/3 add 3/2 Snatch Pause at Knee 4/2 Snatch Pulls Blocks 90%3/3 100% 3/3 105% 3/2 OH Squat 5RM Mon, 7/11/2016 CrossFit Overhead Squat 5RM Practice Technique Nancy 5 Rounds for time: 400m run 15 Overhead Squats (95lbs) Mon, 7/11/2016 New You Challenge Back Squat, Press, Deadlift Practice 10 Min AMRAP 10 Push Ups 20 Squats 30 AbMat Sit Ups 40 KB Swings 50 Jump Jacks http://ift.tt/29rE9dS

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Fri, 7/8/2016 Barbell Club Let's do some lifting. Group A: Jerks Volume and then Heavy Push Press Heavy and then Volume Group B: Tall Snatches 3/3 Lock out Hang Snatch Doubles Speed under the bar Accessories: Deficit Deadlifts Rows HSPU (HandStand Holds) http://ift.tt/29r38kx

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Fri, 7/8/2016 CrossFit Sumo Deadlift 3-3-3-3-3 100m Run 40 KB Swings 100m Run 40 Lunges 100m Run 40 t2b 100m Run 40 Burpees 100m Run 40 t2b 100m Run 40 Lunges 100m Run 40 KB Swings TABATA 4 Minutes Double Unders http://ift.tt/29r38kx

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Thu, 7/7/2016 Teens S&C Power Clean, Push Press WOD: 3 RFT 20 Wall Balls 15 AbMat Sit Ups 10 Push Ups 5 Deadlifts http://ift.tt/29lSc50

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Wed, 7/6/2016 Barbell Club Front Squat Pause 4/2 Power Snatch+Hang Snatch Heavy 1+1 Clean and Jerk Heavy 2+1 FS/HS Drop 50% AMRAP Wed, 7/6/2016 CrossFit Snatch Work Amanda 9-7-5 Muscle-ups Squat Snatch (135lbs) Wed, 7/6/2016 Open Gym Clean & Jerk every 30 Seconds for 30 Minutes. Go AHAP! http://ift.tt/29oXL4g

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Tue, 7/5/2016 CrossFit Front Squat Pause 2RM for Day 3 RFT 50 Double Unders 40 Air Squats 30 AbMat Sit Ups 20 Push Ups 10 Pull Ups Tue, 7/5/2016 Open Gym Barbell Club: Muscle Snatch + OH Sq 3/3+1 Add weight 3/3+1 HS Snatch Pull + Snatch 4/1+2 Clean + Jerk 3/1+2 Accessory: Dips 2/20 Add weight each set. Weighted Bench Sit ups 2/20 Add Weight Each set http://ift.tt/29medna

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Fri, 7/1/2016 CrossFit 20 Minute Time Cap 55 Box Jumps 55 Dips 55 OH Walking Lunges 55 KB Suitcase DL 1000m Row 50 Wall Balls 30 Pull Ups http://ift.tt/2965odV

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Thu, 6/30/2016 New You Challenge Tabata 4 Min Flutter Kicks Push Press 2-2-2-2-2-2 Add Weight each set 15-12-9-6 Thrusters Burpees Thu, 6/30/2016 CrossFit 6 Minute AMRAP 6 Pull Ups (Banded) 6 Squats 3 Wall Walks 400m Run 3 RFT 15 Power Cleans 15 HRPU 400m Run http://ift.tt/29b1l4N

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Wed, 6/29/2016 CrossFit Tabata 4 Min Flutter Kicks Push Press Doubles 15-12-9-6 Thrusters Burpees http://ift.tt/292xutr

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Tue, 6/28/2016 CrossFit Snatch Work EMOM 8 Minutes 2 Reps Every Minute Add weight each set 3 RFT 20 Overhead Squats 20 KB Swings 100m Run Barbell Club: Jerks 80% 4/2 Push Press HS Drops 3/6 Clean Pulls: 90% 5/5 Conditioning: 5 Rounds 100m Run 10 Burpees 10 Dips Tue, 6/28/2016 New You Challenge Front Squat EMOM 10 Minutes 3 Reps Every Minute Add weight every set 10 Min AMRAP 10 Med Ball Cleans 10 T2Bar 50 Double Unders http://ift.tt/293R9LA

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Mon, 6/27/2016 Barbell Club Muscle Snatch: 4/3 - 3/2 Snatch 70-75%: 4/3 Clean + Jerk: 70% 3/2+1 Snatch balance: HS Conditioning: 3 Sets 30 DU 30 GHD Sit ups Mon, 6/27/2016 CrossFit Front Squat EMOM 10 Minutes 3 Reps Every Minute Add weight every set 10 Min AMRAP 10 Med Ball Cleans 10 T2Bar 50 Double Unders http://ift.tt/290HfJ2

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Fri, 6/24/2016 Barbell Club Blocks Power Snatch Work for a heavy double for day and then Heavy Single. Power Clean + Push Press 4/2+1 Strict Press 3RM drop 20% 3/6 Tricep and Upper Back work 3/20 Fri, 6/24/2016 CrossFit 3 RFT 100m Run 10 Box Jumps 10 SHOULDER 2 OH 4 Rounds 1 MIN AMRAP WALL BALLS 1 MIN AMRAP CAL ROW 1 MIN AMRAP GHD SIT UPS 1 MIN AMRAP HRPU 1 MIN AMRAP SUMO DL HIGH PULL 1 MIN REST Fri, 6/24/2016 New You Challenge http://ift.tt/28POXE4

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Thu, 6/23/2016 CrossFit Push Press + Power Jerk + Split Jerk 3 RFT 10 HSPU 20 OH LUNGES 30 PULL UPS Thu, 6/23/2016 New You Challenge Snatch Work (High Hang, Hang, Low Hang) 12 Min AMRAP 12 Snatch Grip Deadlift 24 KB Swings 36 Double Unders Thu, 6/23/2016 Open Gym Handstand walk home. (I don't care how close/far you live....) http://ift.tt/28R3J0U

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Wed, 6/22/2016 Open Gym 5 Mile Run EMOM 40 burpees If you finish in less than 3 days you get a HIGH FIVE! ...if not you get a low five... Wed, 6/22/2016 New You Challenge 12 Min AMRAP 12 Snatch Grip Deadlift 24 KB Swings 36 Double Unders http://ift.tt/28Ruhva

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Wed, 6/22/2016 Barbell Club Front Squat Pause 70-75% 4/2 Snatch 80% 3/2 Clean and Jerk Heavy 2+1 Front Squat HS Drop 20% 3/6 Wed, 6/22/2016 CrossFit Snatch Work (High Hang, Hang, Low Hang) 12 Min AMRAP 12 Snatch Grip Deadlift 24 KB Swings 36 Double Unders Wed, 6/22/2016 New You Challenge Snatch Work (High Hang, Hang, Low Hang) http://ift.tt/28Ruhva

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

WOD Tuesday 6/21/16

The WOD is up! Tue, 6/21/2016 CrossFit 5 RFT 5 Pull Ups 10 Push Ups 15 Squats 10 MIN AMRAP 10 Box Jumps 10 KB Swings 10 Sit Ups 1000m Row Rest 3 Minutes 1000m Row Beat your first time! Tue, 6/21/2016 New You Challenge Back Squat 3-3-3-3-3 3 RFT 12 OHSQ 135/95 12 T2B 12 Burpees 100m Run Barbell Club BNK Jerk + Jerk 70-75% 5/2+1 Push Press Heavy Double Clean Blocks Pulls 80% 3/3 90% 5/2 http://ift.tt/28JyKyR

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Mon, 6/20/2016 Barbell Club Muscle Snatch to Squat 50% 4/3 Snatch +Hang Snatch 70-75% 5/1+2 Clean 70-75% 5/3 Snatch Pulls 80% 3/3 90% 4/3 Trap/Tricep Accessory Mon, 6/20/2016 CrossFit Back Squat 3-3-3-3-3 3 RFT 12 OHSQ 135/95 12 T2B 12 Burpees 100m Run Mon, 6/20/2016 New You Challenge Back Squat 3-3-3-3-3 3 RFT 12 OHSQ 135/95 12 T2B 12 Burpees 100m Run Mon, 6/20/2016 Open Gym 5000m Row http://ift.tt/28IRxy0

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Fri, 6/17/2016 Barbell Club Deficit Sn Pull + DL 90% 3/3+2 Power Clean + FS 70% 4/3+2 BNK Jerks 75% 5/1 Hold Catch 3 Count 100 Abs Fri, 6/17/2016 CrossFit Clean Work 12 MIN AMRAP 50 Power Cleans (95/65) 50 Wall Balls (20/14) 50 Burpees Fri, 6/17/2016 New You Challenge Clean Work Teams of 2 15 Min AMRAP 30 Power Cleans 30 Wall Balls 30 Burpees http://ift.tt/266EQBt

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

The WOD is up! Thu, 6/16/2016 Barbell Club Front Squat Pause 75% 4/3 Snatch Blocks 80% 5/1 Clean Blocks 80% 5/1 Front Squat HD Drop 30% 2/8 Thu, 6/16/2016 CrossFit Split Jerk Practice 15 Min EMOM 1. 10 HSPU 2. Sprint 100m 3. 10 Pull Ups Thu, 6/16/2016 New You Challenge Deadlift Practice 21-15-9 Deadlift Box Jumps Around Lot 1x Thu, 6/16/2016 Open Gym http://ift.tt/1UamJ62

from Crossfit Dark Athletics http://ift.tt/1rpE1VH
via IFTTT

WOD Monday 6/13/16

WOD Thursday 6/9/16

WOD Wednesday 6/8/16

WOD Tuesday 6/7/16

WOD Friday 6/3/16

WOD Thursday 6/2/16

WOD Tuesday 5/31/16

WOD Thursday 5/26/16

WOD Wednesday 5/25/16

WOD Tuesday 5/24/16

Results from Monday

WOD Monday 5/23

WOD Friday 5/20/16

WOD Thursday 5/19/16

WOD Wednesday 5/18/16

WOD Tuesday 5/17/16

WOD Monday 3/16/16

WOD Friday 5/13/16

WOD Thursday 5/11/16

WOD Wednesday 5/11/16

WOD Tuesday 5/10/16

WOD Monday 5/9/16

WOD Friday 5/6/16

WOD Thursday 5/5/16

Wod Wednesday 5/4/16

WOD Tuesday 5/3/16

WOD Monday 5/2/16

Partner WOD 4/30/16

WOD Friday 4/29/16

WOD Tuesday 4/26/16

WOD Monday 4/25/16

WOD Friday 4/22/16

Wod Thirsday 4/21/16

WOD Wednesday 4/20/16

WOD Tuesday 4/19/16

Wod Monday 4/18/16

WOD Friday 4/15/16

WOD Thursday 4/14/16

WOD Wednesday 4/13/16

WOD Tuesday 4/12/16

WOD Monday 4/11/16

Sunday Rest day