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