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