WOD

The WOD is up! Wed, 2/1/2017 CrossFit Rope Climb Practice Back Squat 3RM for Day 5 RFT 1 Rope Climb 15 Wall Balls 200m Run/250mRow http://ift.tt/2kSuR0u #wodhopper

WOD

The WOD is up! Tue, 1/31/2017 CrossFit Handstand Push Up Practice! Pause Push Press 5 count Pause 1RM Keep your feet flat! For Time: 21-15-9 Box Jumps (24/20) GHD Sit Ups* HSPU** 5 Burpees Each Round *30-20-10 AbMat Sit Ups **30-20-10 Shoulder to Overhead (115/85) http://ift.tt/2kLS9ce #wodhopper

WOD

The WOD is up! Mon, 1/30/2017 CrossFit Week 3 of the Total Health Challenge! Make sure you are getting your 3 BALANCED meals in per day! Double Under Practice Clean + Front Squat + Jerk Max 1+1+1 with this Complex (Squat Clean) Balanced Lifting! 27-21-15-9 KB Swings (70/53) Power Cleans (115/85) Double Unders (x2) http://ift.tt/2khNle1 #wodhopper

WOD

The WOD is up! Sat, 1/28/2017 TeamWOD Warm Up: Individual 5 Minute AMRAP 20 Squats 20 Sit Ups 40 Mountain Climbers Teams of 2 Team "Zeus" For Time: 90 Wall Ball Shots (20/14) 90 Sumo Deadlift High-Pull (75/55) 90 Box Jump (24/20) 90/180 Pull Ups/Ring Rows 90 Calorie Row 90 Push-Ups 50 Back Squat (155/105) U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon. http://ift.tt/2kCZzu8 #wodhopper

WOD

The WOD is up! Fri, 1/27/2017 CrossFit Jerk Max for Day DT 5RFT (155/105) 12 Deadlift 9 Hang Clean 6 Shoulder to Overhead http://ift.tt/2j9Ybmq #wodhopper

WOD

The WOD is up! Thu, 1/26/2017 CrossFit Double Unders Practice Bench Press 3RM for Day EMOM 20 Minutes 1. 15/12 Cal Row 2. 30 Double Unders/60 Singles 3. 15/12 Ring Push Ups 4. 15 Coffin Sit Ups (45/25) 5. 15 Goblet Squat (70/53) Score is Lowest Number of each station combined. http://ift.tt/2k2zs2W #wodhopper

WOD

The WOD is up! Wed, 1/25/2017 CrossFit Rope Climb Practice* Power Clean 2RM for Day *BRING LONG SOCKS OR WEAR PANTS 4 RFT 1 Rope Climb Ascent* 15 T2B** 20 Back Rack Lunge Steps (95/65) 100m Run *5 Sitting Rope Pull Ups/20 Ring Rows **20 Hanging Knee Raises 25 Pikes http://ift.tt/2jnRSdA #wodhopper

WOD

The WOD is up! Tue, 1/24/2017 CrossFit Back Squat Pause 5 ct 2RM for Day 5RFT 12 Box Jumps (30/24) 12 KB Swings (70/53) 12 Wall Balls (20/14) http://ift.tt/2iYelPV #wodhopper

WOD

The WOD is up! Mon, 1/23/2017 CrossFit Week 2 of the Total Health Challenge Lifestyle: Keep a Daily Food Log Turn Screens off by 9pm Stretch for 10 Minutes Drink a glass of water every morning! Handstand Push Up Skills Hang Snatch + Snatch From Floor 1+1 Max for day 10 Minute AMRAP 10 HSPU* 10 Burpees 10 Power Snatch (115/85) *15 Shoulder to OH (115/85) http://ift.tt/2ki3fp0 #wodhopper

WOD

The WOD is up! Sat, 1/21/2017 TeamWOD Teams of 2 Complete the following: 8 Minute AMRAP 30 Power Snatch (75/55) 30 KB Swings Russian (70/53) 60 Double Unders* *120 Singles Teams of 2 Complete the following: 2 Rounds 50 Pull Ups* 50 Cleans (115/85) 50 Ring Push Ups** 50 Partner Med Ball Sit Ups 50 Air Squats 50 Burpees *100 Ring Rows ** Hand Release Push Ups http://ift.tt/2iV3Is3 #wodhopper

WOD

The WOD is up! Fri, 1/20/2017 CrossFit Conventional Deadlift EMOM-10 75-80%/3 Reps 3 Rounds 1 Minute AMRAP Each Station 1. Wall Balls (20/14) 2. Sumo Deadlift High Pull (95/65) 3. GHD Sit Ups* 4. Cal Row 5. Rest *V-Ups http://ift.tt/2jSu8wj #wodhopper

WOD

The WOD is up! Wed, 1/18/2017 CrossFit Hand stand Push Up Practice Push Jerk + Split Jerk 1+1 For Time: 21-15-9 HSPU* KB Swings (70/53) EMOM: 6 Lunge Steps *Shoulder to Overhead (115/85) http://ift.tt/2iN30Ah #wodhopper

WOD

The WOD is up! Tue, 1/17/2017 CrossFit Double Under Practice Squat Snatch 3 Position High Hang, Low Hang, Floor Max 1+1+1 for day Twisted Annie.... 50-40-30-20-10 Double Unders* 25-20-15-10-5 T2B** 5 Burpees Each Round *x2 Singles **x2 Abmat Sit Ups http://ift.tt/2j2LCoS #wodhopper

Daily wod

The WOD is up! 

Mon, 1/16/2017 CrossFit

The Total Health Challenge begins today!

Detox Program for 28 days: No Sugar, Vegetable Oil or Alcohol!

Let the games begin!

Back Squat

5RM for Day 

5 Rounds for time:

  9 Deadlift (155/105)

12 Push Ups 

15 Box Jumps (24/20)

https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=01/16/2017#autoOpenWod=t

#wodhopper

WOD

The WOD is up! Fri, 1/13/2017 CrossFit Squat Snatch Hang Below the Knee 3 Reps 6 RFT 2 Power Snatch (135/95) 4 Overhead Squats (135/95) 6 Overhead Lunges Each Leg (135/95)* *Back Rack Lunges http://ift.tt/2jdxqwf #wodhopper

WOD

The WOD is up! Thu, 1/12/2017 CrossFit Gymnastics Day Handstand Push Ups Practice Pull Up Practice 12 Minute AMRAP 200m Run 15 Coffin Sit Ups 15 KB High Pulls (70/53) http://ift.tt/2iIxTDN #wodhopper

WOD

The WOD is up! Wed, 1/11/2017 CrossFit Hang Squat Cleans Below the knee 3 Reps 10 Minute AMRAP 8 Power Cleans (135/95) 24 Calorie Row 16 Pull Ups http://ift.tt/2iZweud #wodhopper

WOD

The WOD is up! Tue, 1/10/2017 CrossFit Front Squat Pause 3 Count + No Pause 2+1 3 RFT 21 Box Jump Over (24/20) 50 Double Unders* 21 KB Swings (70/53) *150 Singles http://ift.tt/2icCwbe #wodhopper

WOD

The WOD is up! Mon, 1/9/2017 CrossFit Push Press + Jerk (Split or Power) 5 RFT 20 Wall Balls 15 T2B* 10 Burpees *25 Hanging Knee Raises http://ift.tt/2i8v0OC #wodhopper

WOD

The WOD is up! Fri, 1/6/2017 CrossFit Sumo Deadlift Pause 5 count Lift the bar up 2in from floor and Pause for a 5 count! Max weight is score! Farmer Carry 90' (70/53) 21-15-9 Wall Balls (20/14) GHD Sit Ups* *AbMat Sit Ups (50-40-30) http://ift.tt/2jgQaMp #wodhopper

WOD

The WOD is up! Thu, 1/5/2017 CrossFit Cleans High Hang Clean 3 Reps Practice getting into the squat for the clean! 20 minute EMOM: 1. 15/12 Cal Row 2. 15 SDHP (115/85) 3. 15 Front Rack Lunges (115/85) 4. 15 Pull Ups http://ift.tt/2iRwLyb #wodhopper

WOD

The WOD is up! Wed, 1/4/2017 CrossFit Push Press 3RM For Time: 50 Double Unders* 25 Box Jumps 25 Burpees 25 Handstand Push-ups** 25 Ring Dips*** 50 Double Unders *150 Singles **15 Wall Walks ***50 Box Dips http://ift.tt/2i8lvMO #wodhopper

WOD

The WOD is up! Tue, 1/3/2017 CrossFit High Hang Squat Snatch 3reps We will be practicing getting into the bottom of the Overhead Squat! 4 RFT 500m Row 15 KB swings 15 Ring Push Ups http://ift.tt/2hLNSmg #wodhopper

WOD

The WOD is up! Mon, 1/2/2017 CrossFit Happy New Year everyone!!! We hope everyone has a happy and healthy one! Now back to work!! 5 Minute AMRAP 20 Air Squats 10 Leg Raises 5 Burpees Teams of 2: 12 Minutes to find 1RM Back Squat Combined Total is score. Teams of 2: 42-30-18 Deadlift (225/135) Push Ups then 30-24-18 Power Clean (135/95) T2B* then 24-18-12 Shoulder to Overhead (95/65) Double Unders (x2)** * Pikes (x2) ** Singles (x4) http://ift.tt/2iyq5I0 #wodhopper