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