WOD

The WOD is up! Sat, 7/1/2017 MarbleFit AMRAP 7: "7 Minute Cindy" 5 Pull Ups 10 Push Ups 15 Squats 2 Minute Rest AMRAP 7: "Dumbbell DT" 12 Deadlifts 9 Hang Cleans 6 Shoulder to Overheads 3 Minute Rest AMRAP 10: 500m Row 40 Squats 30 Sit Ups 20 KB Swings 10 Dips ________________________________ Tabata 6x 30/10 All Things Triceps ***Swole Saturday Photo*** Sat, 7/1/2017 CrossFit Strength OHS Find 1rm for the day Wod Teams of 2 18 min AMRAP 20 medball OHS (20/14) 20 over rig med ball pass 20 partner med ball situps 100 meter run with medball *medball cant touch floor * 20 burpees if above happens http://ift.tt/2tznp2r #wodhopper

WOD

The WOD is up! Fri, 6/30/17 CrossFit Clean and Jerk Tech work and Max Out Lifts! Keep it close and lock it out! For Time: 50 Sumo Deadlift High Pull (115/85) 50 Wall Balls (20/14) 50 Calorie Row 50 GHD Sit Ups Fri, 6/30/17 MarbleFit 400m Run 20 Lunge Steps 20 Weighted Sit Ups ________________________________ Cone Agility Drills 1. Box 2. W and Z 3. Gauntlet ________________________________ Complete the following AMRAPs 2 Minutes Each Round 1. Wall Balls 2. GHD Sit Ups 3. Double Unders (Every 30 Seconds -5 Squats) 4. Box Jumps 5. Calorie Row 6. Alternating DB or KB Snatches ________________________________ Tabata 6x 30/10 All Things Biceps http://ift.tt/2u4oYm3 #wodhopper

WOD

The WOD is up! Wed, 6/28/17 CrossFit Snatch Tech work and Max Outs! ***In House Oly Meet July 29th. Lets work form and get ready for the show!*** AMRAP 13 Increasing Reps. 100m Run in between Each Set 2,2,4,4,6,6...etc... CTB Pull Ups KB Swings (70/53) Wed, 6/28/17 MarbleFit 10--->1----->10 Squats Push Ups Ring Rows Mountain Climbers 50 Jump Rope (In between every round) ________________________________ Teams of 2: 90 Second Stations 20 second transitions 3 Rounds 1. A. 100ft Overhead Carry B. Plank Hold 2. A. 5 Tire Flip B. Sled Pull 100Feet 3. A. 10 Toes to Bar B. 10 KB Swings Both Partners work at same time and complete as many tasks as they can in the 90 second time frame. Switch back and forth between tasks. ________________________________ Tabata 6x 30/10 Shoulder Flys http://ift.tt/2skg3en #wodhopper

WOD

The WOD is up! Tue, 6/27/17 CrossFit Shoulder Press EMOM 10: 5 Reps + 5 HSPU* Use a comfortable Weight. ________________________________ *10 HRPU 4 Rounds for Time: 50 Double Unders 15 Coffin Sit Ups (45/35) 15 Hang Cleans (95/65) Tue, 6/27/17 MarbleFit 5 min AMRAP 20 jumping pull ups 20 kb swings 20 Squats _________________________________ For Time: 2 Rounds 10 Cal Row 20 Push Ups then 2 Rounds 15 Cal Row 20 Burpees then 2 Rounds 20 Cal Row 20 Box Jump Overs then 2 Rounds 25 Cal Row 50/100 Double Unders/Singles ________________________________ 400m Run 50 AbMat Sit Ups 20 SuitCase Deadlifts ________________________________ Tabata 6x 30/10 Jumping Lunges/Lunge Steps/Step Ups http://ift.tt/2sKXovr #wodhopper

WOD

The WOD is up! Mon, 6/26/17 CrossFit Back Squat 3RM Drop 50% of 3RM- AMRAP AMRAP 12: 12 Box Jumps 9 Deadlifts (155/105) 3 Muscle Ups* _________________________________ *Box Muscle Ups/Dips/Pull Ups/Ring Rows (Options for modifications) Mon, 6/26/17 MarbleFit 21-15-9 Squat Jumps Mountain Climbers (x2) 100m Run ________________________________ AMRAP 8: 60 Double Unders 100m Run 10 Coffin Sit Ups ________________________________ Buy In- 800m Row 3 Rounds 12 Squats 12 Push Ups 12 Sit Ups Cash Out- 800m Row ________________________________ Tabata 6x 30/10 KB Swings http://ift.tt/2sbSTXk #wodhopper

WOD

The WOD is up! Sat, 6/24/17 TeamWOD Strength Bench press Find 3 rm for the day Wod 18 min AMRAP Teams of 2 40 kettle bell swings (53/35)** 40 hang power cleans (65/45)** 4 wall walks (total) ** if the set is unfinished between both partners going the team does a 100m pinched grip plate carry(45/25) Both team mates can hold the plate with one hand only http://ift.tt/2rM3JDZ #wodhopper

WOD

The WOD is up! Fri, 6/23/17 MarbleFit 21-15-9 Jumping Jacks Squat Thrusts Gym Sprint ________________________________ AMRAP 8 21 Coffin Sit Ups 15 Lunge Steps 9 DB Cleans 3 Minute Rest AMRAP 8 21 Squats 15 GHD Sit Ups 9 Box Jumps 3 Minute Rest AMRAP 8 21 KB Swings 15 Cal Row 9 T2B ________________________________ Tabata Triceps Arm Building Fri, 6/23/17 CrossFit Deadlift Deadlift Sumo or Conventional 5-3-2-1-1-1-1-1-1-1 AMRAP 10 3 Muscle Ups (Bar or Rings)* 20 AbMat Sit Ups 50 Double Unders** ________________________________ *12 Dips (Box or Rings) **150 Singles http://ift.tt/2sH1J0Z #wodhopper

WOD

The WOD is up! Thu, 6/22/17 MarbleFit 3x Lot Run 20 Squats 100 Jump Rope ________________________________ Every 3 min for 5 Rounds 15 Calorie Row 18 Shoulder to Overhead 21 Pikes ________________________________ AMRAP 12 9 Burpees 7 Overhead Squat (Front Squat) 5 Pull Ups (10 Ring Rows) 100m Row ________________________________ Tabata Abs 30/10 Thu, 6/22/17 CrossFit Clean Clean Tech and PRs 4 RFT 8 DB Cleans (50/35) 16 DB Front Rack Lunge Steps 8 HSPU 100m Run http://ift.tt/2sCPRgJ #wodhopper

WOD

The WOD is up! Wed, 6/21/17 CrossFit Front Squat Front Squat 3-3-3-3-3 400m Run then 21-15-9 Thrusters (95/65) Pull Ups then 400m Run Wed, 6/21/17 MarbleFit 5 Minute AMRAP 20 Lunge Steps 20 Ring Rows 10 Push Ups ___________________________________ 100m Run 20 Wall Balls 100m Run 20 Hang Cleans 100m Run 20 T2B 100m Run 20 Push Ups 100m Run 40 KB Swings 100m Run 20 Push Ups 100m Run 20 T2B 100m Run 20 Hang Cleans 100m Run 20 Wall Balls ***20 min Time Cap*** ____________________________________ Tabata Shoulder Shrugs http://ift.tt/2tLvDRg #wodhopper

WOD

The WOD is up! Tue, 6/20/2017 CrossFit Snatch Snatch Tech and PRs For Time: 50 Wall Balls (20/14) 40 T2B 30 Power Snatch (95/65) Tue, 6/20/2017 MarbleFit Teams of 2: 5 Minute AMRAP 2 Coffin Sit Ups 2 Suitcase DL 4 Sit Ups 4 DL....etc 15 sec transition. 5 Minute AMRAP Partner B: Cal Row Switch partners pick up where the other leaves off. ___________________________________ Teams of 2: 2 Minute Stations 2 Rounds 1. Med Ball Partner Sit Ups 2. Box Jumps 3. Burpees ____________________________________ 4 RFT 30 Bicep Curls 50 Jump Rope http://ift.tt/2tm2zQO #wodhopper

WOD

The WOD is up! Mon, 6/19/2017 CrossFit Jerk 5 Rounds For Time: 7 Burpees 7 KB Swings (70/53) 7 Box Jumps (30/24) 250m Row Mon, 6/19/2017 MarbleFit 10 RFT 10 Squats 10 Push Ups 10 Sit Ups ***10 Minute Time Cap*** ___________________________________ EMOM 10: 8 KB Swings 5 T2B ___________________________________ AMRAP 8: 30 Dips 50 Double Unders http://ift.tt/2ti4shn #wodhopper

WOD

The WOD is up! Sat, 6/17/2017 TeamWOD Strength OHS find 3 rep max for the day Wod Teams of 2 AMRAP 20min 10 partner deadlifts (365/255) 20 hspu (partner holds handstand)* 20 t2b (partner hangs from bar) 100m partner carry run *modifications will be avaiable http://ift.tt/2sCmLAS #wodhopper

WOD

The WOD is up! Fri, 6/16/2017 CrossFit Clean + Jerk Tech and PRs For Time (115/85): 12 Deadlift 10 Hang Clean 8 Front Squat 30 Burpees Over the Bar 10 Deadlift 8 Hang Clean 6 Front Squat 24 Burpees Over the Bar 8 Deadlift 6 Hang Clean 4 Front Squat 18 Burpees Over the Bar Fri, 6/16/2017 MarbleFit 5 min _____________________________ 2 Rounds: 500m Row 20 Sit ups 1 Minute Rest 2 Rounds: 400m Row 20 V-Ups 1 Minute Rest 2 Rounds: 300m Row 20 coffin sit ups ______________________________ EMOM 10: 10 Suitcase Deads 5/10 T2B/pikes ______________________________ Tabata: Python Training http://ift.tt/2rC0NsB #wodhopper

WOD

The WOD is up! Thu, 6/15/2017 CrossFit Snatch Tech and PRs 4 RFT 16 Alternating DB Snatch (50/35) 16 Wall Balls 100m Sprint Thu, 6/15/2017 MarbleFit Complete the following: 5 Rounds: 11 Push Ups 11 Sit Ups 22 Mountain Climbers 250 Row ______________________________ AMRAP 10: 30 Doubles 15 KB Swings Gym Sprint ______________________________ AMRAP 5: 8 DB Squat Cleans 20 Ring Rows Gym Sprint ______________________________ Tabata: Shoulder Flys 6x 30/10 http://ift.tt/2rxMaGO #wodhopper

WOD

The WOD is up! Wed, 6/14/2017 CrossFit Bench Press Max For Day Drop Set: 20% 3 sets of 3 For Time: 100 Double Unders 80 KB Swings (50/35) 60 Push Ups 40 T2B 20 Cal Row Wed, 6/14/2017 MarbleFit Complete the following: 1000m Row 50 Squats 30 Pull ups/Ring Rows ______________________________ Complete the Following: For Time 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lb) 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35 lb) 30 Hang Snatch (45/35) 30 Wall Balls (20/14 lb) 30 Burpees 30 Double-Unders ______________________________ Tabata: MedBall Partner Sit Ups 6x 30/10 http://ift.tt/2rtphoc #wodhopper

WOD

The WOD is up! Tue, 6/13/2017 CrossFit Back Squat Pause 5 Count + No Pause 1+2 Max for Day AMRAP 12 (95/65) 8 Box Jumps (24/20) 16 Front Rack Lunge Steps 1 Rope Climb Tue, 6/13/2017 MarbleFit AMRAP 8 50 Double Unders 15 Squats EMOM: 10 Push Ups ______________________________ AMRAP 8: 3 Rope Climbs/6 Seated Pulls 10 Alternating DB Snatch Gym Sprint ______________________________ AMRAP 8: Farmers Carry 100Ft 20 Sit Ups Farmers Carry 20 Ring Push Ups Farmers Carry 20 Goblet Squats ______________________________ Tabata: Shrugs 6x 30/10 http://ift.tt/2shhIVy #wodhopper

WOD

The WOD is up! Fri, 6/9/2017 CrossFit Deadlift-Conventional 2,2,2,2,2,2,2 (7 sets) Increase each set. 15 Minute Time Cap. 3 Min Double Under Practice. 10 Minute AMRAP 18 DB Cleans (50/35) 18 Wall Balls 36 Double Unders Fri, 6/9/2017 MarbleFit With a Running Clock Complete the following: 3 rounds: 20 Sit Ups 20 Push Ups 20 Squats 20 Ring Rows Rest 1 Minute 5 Rounds 15 Leg Raises 15 Goblet Squats 15 KB Swings Rest 1 Minute 7 Rounds 10 T2B 10 Dips 1 Rope Climb ______________________________ For Time: 400m Run 20 Pull Ups (50 Jumping Pull Ups) ______________________________ Armageddon! http://ift.tt/2sZDMBe #wodhopper