WOD

The WOD is up! Sat, 4/29/2017 TeamWOD Wod 1 - THE CHIPPER RX 80 ALTERNATING WB 20 TO 10/9, 60 TOTAL CTBPU 40 SYNCHRONIZED PISTOLS 20 KB SNATCH EACH 20 KB SNATCH EACH 53/35 SCALED 80 ALTERNATING WB 10 TO 10/9, 60 TOTAL Horizontal pull-ups 40 SYNCHRONIZED JUMP LUNGES 20 KB SNATCH EACH 35/26 10 minute cap - for synchronized reps, both athletes must pass below parallel/touch knee simultaneously for rep to be good. For horizontal pull-up, a bar will be placed in rack at waist height of taller partner and feet must be beyond tape mark on floor. Rep starts at full arm extension and ends when chest meets bar. -------------------------------------------- Wod 2 - DEAD TO RIGHTS Each partner completes: 50 deadlifts total TTB(split however) RX 500m row 100 DU’s 50 Deadlifts 275/175 30 Toes 2 Bar SCALED 500m row 200 singles 50 Deadlifts 205/125 30 Knee raises 8 min cap - for deadlift, one partner works while the other performs static hold at the top of the rep at full knee/hip extension. For TTB, both partners must be hanging from bar at all times for reps to count. -------------------------------------------- Wod 3 - BOULDER SHOULDER SPRINT: 9-6-3 Reps For Time of: HSPU Hang Power Clean (155/105) Bar-facing burpee RX 155/105 SCALED S2OH 115/75 Clean 115/75 8 min cap – http://ift.tt/2oRuiFq #wodhopper

WOD

The WOD is up! Fri, 4/28/2017 CrossFit Lynne 5 Rounds for max reps: Bodyweight Bench Press Pull-ups Scaled: 60% of Best 1RM Bench May Effort Ring Rows Rest 2 Minutes in between sets 12 min AMRAP 8 Hand Stand Push Ups 16 Lunge Steps (95/65) 150m Row Fri, 4/28/2017 MarbleFit 10--->1 Jumping Jacks Burpees Hanging Leg Raise/Pikes Mountain Climbers Gym Sprint -------------------------------------------- Teams of 2: 3 Rounds 90 Second Stations 1. Alternating DB Deadlift Step Overs 2. Med Ball Sit Ups 3. Partner A Holds Squat Partner B Overhead Walks Pair of DB or KB -------------------------------------------- Tabata 6 Rounds 30/10 Hammer Curls http://ift.tt/2qdxrEg #wodhopper

WOD

The WOD is up! Thu, 4/27/2017 CrossFit Squat Snatch 3 RM High Hang If you catch Power, Must Squat down. 3 RFT 400m Run 30 KB Swings (53/35) 30 Box Jumps (24/20) Thu, 4/27/2017 MarbleFit For Time: 6x Lot Run -------------------------------------- 13 Minute AMRAP 100 Jump Rope 25 Squats 25 Coffin Sit Ups (35/25) 25 Dips (Ring, Static, Box) -------------------------------------- 5 Minute AMRAP 75 Jumping Jacks with remaining time as many calories as possible on rower! -------------------------------------- Tabata 6 Rds 30/10 Skull Crushers http://ift.tt/2qgLm9i #wodhopper

WOD

The WOD is up! Wed, 4/26/2017 MarbleFit Tabata Row 1000m ----------------------------------- For Time: 25 Ring Rows 50 Alternating DB Snatch 50 Hanging Knee Raises(Pikes) 50 Push Ups 50 KB Swings American (53/35) 50 Front Squats (45/35) 25 Ring Rows Gym Sprint Finish -------------------------------------- Tabata 6 Rounds 30/10 Shrugs (KBs, DBs or Loaded Barbell) Wed, 4/26/2017 CrossFit Squat Cleans* 3 Reps 10 minute EMOM *If you catch power you must Squat it down each rep. For Time: 15 Man Makers (50/35) 50 Wall Ball Shots 50 T2B* 15 Rope Climbs** *75 AbMat Sit Ups **30(Seated)/50 Ring Rows/Jumping Pull Ups http://ift.tt/2qchAlN #wodhopper

WOD

The WOD is up! Tue, 4/25/2017 CrossFit Shoulder Press Shoulder Press Heavy Double for Day 4 RFT: 5 Shoulder 2 Overhead (135/95) 10 Bar Facing Burpees 15 Cal Row Tue, 4/25/2017 MarbleFit 10 Minute AMRAP Farmers Carry 100ft 20 Pull Ups/30 Ring Rows Farmers Carry 20 Wall Balls Farmers Carry 20 Box Jumps/Step Ups -------------------------------------- 12 Minute AMRAP 15 Tire Flip or Sled Pull 300 Feet 15 Cleans 100 Jump Rope -------------------------------------- Tabata 6 Rounds 30/10 1. Abs 2. Rows http://ift.tt/2oG0QDo #wodhopper

WOD

The WOD is up! Mon, 4/24/2017 CrossFit Back Squat Back Squat 5,5,5,5,5 Work up every set. 10 Minute AMRAP 30 Double Unders 15 Deadlifts (225/135) Mon, 4/24/2017 MarbleFit 30 Minute EMOM 1.15 Push Ups 2.15 Sit Ups 3.30 Alternating Lunge Steps -------------------------------------- For Time: 1000m Row 30 Burpees Over Rower Gym Sprint Finish -------------------------------------- Tabata 6 Rounds 30/10 Shoulder Press (45/35) http://ift.tt/2pba9hz #wodhopper

WOD

The WOD is up! Sat, 4/22/2017 TeamWOD 1000m row Adrian 7rft 3 forward rolls 5 wall climbs 7 t2b 9 box jumps Sat, 4/22/2017 Barbell Club FREE WEIGHTLIFTING DAY! Bring a Friend! Warm up Snatches Presses Squats http://ift.tt/2p14J6T #wodhopper

WOD

The WOD is up! Fri, 4/21/2017 MarbleFit Tabata Everything 1. Sumo Deadlift High Pulls 2. Jump Rope 3. Cal Row 4. Coffin Sit Ups 3 Rounds for Time 16 KB Swings 32 Mountain Climbers 2/6 Rope Climb/Seated Pulls 100m Run Tabata 6x (30/10) DB Curls Fri, 4/21/2017 CrossFit 13 Min AMRAP 2 Rope Climbs 8 DB Cleans (50/35) 8 Hand Stand Push Ups Deadlift Any Style Heavy Single for Day http://ift.tt/2ovOf4K #wodhopper

WOD

The WOD is up! Thu, 4/20/2017 CrossFit For Time: 15 Wall Balls 15 KB Swings 5 Cleans (155/115) 15 Wall Balls 15 KB Swings 4 Cleans 15 Wall Balls 15 KB Swings 3 Cleans 15 Wall Balls 15 KB Swings 2 Cleans 15 Wall Balls 15 KB Swings 1 Clean Clean and Jerk Heavy Single for Day Thu, 4/20/2017 MarbleFit 5 Minute AMRAP 60 AbMat Sit Ups With Remaining Time: As Many Wall Balls as Possible to wall or target 10 Minute EMOM 5 Burpees + Gym Sprint Teams of 2: 3 Rounds 90 Second AMRAP 1. Alternating Box Jumps 2. Alternating Wall Walks 3. Alternating DB Snatch 8 Max per partner each set Tabata: 6 Rounds 30/10 Lunge Steps http://ift.tt/2oQSjyf #wodhopper

WOD

The WOD is up! Wed, 4/19/2017 CrossFit 3 Rounds 1 Minute AMRAPS 10 Second transition time 1. GHD Sit Ups (Coffin Sit Ups 45/35) 2. HRPU 3. Double Unders* 4. Cal Row *Singles Earn 0 Points Bench Press Heavy Single For Day Drop Set Rx: Bodyweight AMRAP Scaled: 75% of Best AMRAP Wed, 4/19/2017 MarbleFit 5 RFT 5 Pull Ups 10 Push Ups 15 Squats Gym Sprint 1000m Row 30 Med Ball Cleans (Goblet Squats) 30 Pikes 21-15-9 Suitcase DL Shoulder 2 OH (65/45) 100m Sprint Tabata 8 Rounds 20/10 Alternating DB Curls http://ift.tt/2oLBe8E #wodhopper

WOD

The WOD is up! Tue, 4/18/2017 CrossFit 13 Min AMRAP 9 Burpees 9 T2B 9 Snatch (95/65) Snatch Heavy Single for Day From Floor Tue, 4/18/2017 MarbleFit For Time: 21-15-9 Squats Push Ups Sit Ups Farmers Carry 100ft 1 Minute Rest 21-15-9 Cal Row KB Swings 44/35 Russian 30 Jump Rope 1 Minute Rest 21-15-9 Ring Rows Mountain Climbers Gym Sprint 7 Minute AMRAP 20 Jumping Jacks 15 Squat Thrusts 100m Run Tabata 8 Rds 20/10 Any Abs http://ift.tt/2pbw60S #wodhopper

WOD

The WOD is up! Mon, 4/17/2017 MarbleFit Tabata 8 Rounds 20/10 Shoulder Plate Raises (45/25) Raise plate from Hip to Eye Level for reps! 400m Run for Time 8 Minute AMRAP 15 Wall Balls 15 T2B/Hanging Leg Raises 15 KB Swings [44/35](American) EMOM: 5 Burpees 5 RFT 10 Box Jump Overs (Step Overs OK) 10/20 Pull Ups/Ring Rows 100m Run Mon, 4/17/2017 CrossFit TEST WEEK! Warm Up: 21-15-9 Air Squats Mountain Climbers (Each Leg) Gym Sprint Back Squat Heavy Single Drop Set Rx: Bodyweight AMRAP Scaled: 50-75% AMRAP For Time: 16 Box Jump Overs (24/20) 6 CTB Pull Ups 100m Run 14 Box Jump Overs 8 CTB Pull Ups 100m Run 12 Box Jump Overs 10 CTB Pull Ups 100m Run 10 Box Jump Overs 12 CTB Pull Ups 100m Run 8 Box Jump Overs 14 CTB Pull Ups 100m Run 6 Box Jump Overs 16 CTB Pull Ups 100m Run **20 Minute Time Cap** http://ift.tt/2pH1eSb #wodhopper

WOD

The WOD is up! Sat, 4/15/2017 Open WOD The Seven http://ift.tt/2oBEmpu #wodhopper

Saturday Wod

WOD

The WOD is up! Fri, 4/14/2017 CrossFit 21-15-9-6 Cleans (135/95) Handstand Push Ups 63-45-27-18 Double Unders Clean + 2 Jerks Fri, 4/14/2017 MarbleFit 400m Run Agilities/Sprints 2 Minute AMRAP 30 seconds rest between Stations 1. Jump Rope 2. Cal Row 3. Hanging leg raises/pikes 4. 5 Burpees + Gym Sprints 5. GHD Sit Ups (Coffin Sit Ups) 6. Wall Balls 7. Pull ups/Jumping Pull Ups/Ring Rows 8. Box Jumps/Step ups 9. Planks 10. Jump Rope Tabata Bicep Curls 8 Rounds 20/10 http://ift.tt/2owYQ2H #wodhopper

WOD

The WOD is up! Thu, 4/13/2017 CrossFit Muscle Up Practice 10 minute EMOM Back Squat + Box Jump 65-70% of Best Squat 3+5 5 RFT 5 Muscle Ups (10 Transitions + Dips) 15 Box Jump Overs 100m Run Thu, 4/13/2017 MarbleFit Teams of 2: 7 Minute AMRAP Partner A: Holds Plank Partner B: Rows 15 Calories Teams of 2: 3 Rounds 90 Second Stations Sled Pull Partner Holds Squat Burpee Tire Flip DB Sh 2 Oh Box Jumps Teams of 2: 3 Rounds 30 KB Deadlift 70/53 30 KB Swing Russian 44/35 30 Ring Rows http://ift.tt/2o8bodh #wodhopper

WOD

The WOD is up! Wed, 4/12/2017 CrossFit 12 Minute AMRAP 20 Ring Push Ups 20 Toes 2 Bar 20 Cal Row Bench Press 5 x 3 Reps 85-90% of Best Wed, 4/12/2017 MarbleFit 10---->1 Jumping Jacks Squat Thrusts Push Ups Sit Ups Gym Sprint 50-40-30-20-10 Jump Rope KB Swings (35/26) Tabata Abs 12 Rounds: 20/10 http://ift.tt/2prnCPk #wodhopper

WOD

The WOD is up! Tue, 4/11/2017 CrossFit 27-21-15-9 Pull Ups Burpees Wall Balls (20/14) Front Squat 2RM for Day Tue, 4/11/2017 MarbleFit 7 Minute AMRAP Cal Row Burpees over Rower 3,3,6,6,9,9.... 2 Minutes Rest 7 Minute AMRAP Jump Rope Lunge Steps 6,6,12,12,18,18.... 2 minutes Rest 7 Minute AMRAP Push Ups Sit Ups 3,3,6,6,9,9... 27-21-15-9 Ring Rows Step Ups EMOM: Gym Sprint http://ift.tt/2ot117L #wodhopper

WOD

The WOD is up! Mon, 4/10/2017 CrossFit Nancy 5 Rounds for time: 400m run 15 Overhead Squats (95/65) Snatch + Hang Snatch Mon, 4/10/2017 MarbleFit 3RFT 400m Run 15 Squats 10 Minute AMRAP 20 Sit Ups 20 Jumping Pull Ups 50 Mountain Climbers 21-15-9 Wall Balls Push Ups 100m Run http://ift.tt/2piNlt8 #wodhopper

WOD

The WOD is up! Sat, 4/8/2017 TeamWOD Rowling. Extra points carry over in the wod Teams of 2 + 1 medball 5rft 100m run 10 wall walks 100m run 20 dips 100m run 30 jumping lunges http://ift.tt/2nUu6Wz #wodhopper

WOD

The WOD is up! Fri, 4/7/2017 CrossFit Deadlift Any Style 10 Minute EMOM 5 Reps Use between 65-70% 12 Min AMRAP 16 Wall Balls 8 DB Cleans 2 Rope Climbs Fri, 4/7/2017 MarbleFit 5 Minute AMRAP 15 Russian KB Swings 15 Sit Ups 15 Jumping Jax 10---->1 DB Clusters Burpees Tabata: 8 Rounds 30/10 Flutter Kicks http://ift.tt/2p7awGz #wodhopper

WOD

The WOD is up! Thu, 4/6/2017 CrossFit Muscle Up Practice Snatch Practice Tech work and PRs For Time: 5-4-3-2-1 Muscle Ups* 10-8-6-4-2 Snatch (65,95,115,135,155) (45,65,85,95,115) 15-15-15-15-15 Box Jumps (24/20) *x3 Pull Ups or Ring Rows Thu, 4/6/2017 MarbleFit 8 Min AMRAP 100ft Farmers Carry 30 Jumping Jacks 100ft Farmers Carry 30 Mountain Climbers 100ft Farmers Carry 30 Coffin Sit Ups Tabata 6 Rounds 30/10 1. Sled Pull 2. Tire Flip 3. Jump Rope 4. Ring Rows 7 Min AMRAP 60 AbMat Sit Ups with Remaining time complete 3,3,6,6,9,9... Push Ups KB TaterTots or Goblets http://ift.tt/2p2Oyo4 #wodhopper

WOD

The WOD is up! Wed, 4/5/2017 CrossFit Behind the Neck Jerk Push or Split 3RM for Day 800m Run then 3 Rounds 12 T2B 12/18 HSPU/DB Press or BB Press then 100m Sprint Finish Wed, 4/5/2017 MarbleFit 1000m Row 30 Squats 30 T2B/Hanging Leg Raises 4 Rounds 90 Seconds Each 1. Wall Balls 2. Box Jump Over 3. DB Cleans For time: 400m Run http://ift.tt/2nC7aKI #wodhopper

WOD

The WOD is up! Tue, 4/4/2017 CrossFit Clean Touch and Go Triple Max for day 13 Minute AMRAP 55 Calorie Row 55 KB Swings (70/53) 55 Burpees 55 GHD Sit Ups Tue, 4/4/2017 MarbleFit 30-20-10-5 Squat Thrusts Jumping Jax Gym Sprint 13 Min AMRAP 55 Calorie Row 55 KB Swings (70/53) 55 Burpees 55 GHD Sit Ups 5 Minute AMRAP 10 KB DL 10 Leg Raises 10 Step Ups http://ift.tt/2n5FouM #wodhopper

WOD

The WOD is up! Mon, 4/3/2017 CrossFit Back Squat Heavy Pause Double 5 count Drop Set Drop Set: RX: Bodyweight Squat AMRAP Scaled: 50% Bodyweight Squat AMRAP In Notes put how many reps you got! 4 RFT 50/150 Double Unders/singles 30 AbMat Sit Ups 15 Ring Push Ups Mon, 4/3/2017 MarbleFit 3 RFT 75 Jump Rope 50 ft Bear Crawl 25 AbMat Sit Ups 50 ft Bear Crawl Tabata: 6 Rounds 30/10 1. Cal Row 2. Sumo High Pulls 3. Push Ups 7 Minutes AMRAP 30 Mountain Climbers 20 Ring Rows Gym Sprint http://ift.tt/2ny4EWt #wodhopper