WOD

The WOD is up! Sat, 7/29/2017 MarbleFit Lot Run + Agilities _________________________________ 4 Rounds for time 100m Run 10 Pull Ups 100m Run 10 Burpees 100m Run 10 Squats 100m Run 10 T2B _________________________________ 21-15-9 Russian Swings Coffin Sit Ups 50/100 Double Unders/Singles _________________________________ Tabata:: 10x 30/10 1. Triceps 2. Shrugs and anything shoulders Sat, 7/29/2017 CrossFit Strength Bench press 5-3-1-1-1... find a heavy single for the day Wod Teams of 2 20 min time cap 60 cleans (135/95) 30 burpees 60 front squats (135/95) 30 burpees 60 push press (135/95) 30 burpees Then with time remaining AMRAP Snatch (135/95) *score will be time finished and number of snatches. http://ift.tt/2uKI0yL #wodhopper

WOD

The WOD is up! Fri, 7/28/2017 CrossFit AMRAP 12 24 Air Squats 24 Hand Release Push Ups 24 Walking Lunge Steps 50 Double Unders* ________________________________ *100 Singles Deadlift Deadlift Heavy Single for Day Any Style If you are tired and beat up, don't push past your bodies limits!! Be smart! Fri, 7/28/2017 MarbleFit AMRAP 5 5 KB DL 9 Push Ups 13 Ring Rows _________________________________ Every Minute Until you Accumulate 75/50 Calories on the rower Start with 5 Wall Balls every minute then with remaining time Pull HARD!!! _________________________________ 3 Rounds 1 minute Each station 1. Suicides 2. Shoulder to Overhead 3. Sled Pull 4. KB Swings _________________________________ AMRAP 5 20 Bicep Curls 20 Ring Rows http://ift.tt/2h7zHdb #wodhopper

WOD

The WOD is up! Thu, 7/27/2017 MarbleFit AMRAP 10 30/60 Doubles/Singles 15 Wall Balls 30/60 DU/Singles 15 KB Swings _________________________________ 500m Row then 3 Rounds 7 Burpees 15 Sumo Deadlift High Pull then 500m Row then 3 Rounds 7 Hang Cleans 15 Box Jump Overs then 500m Row _________________________________ Tabata::6x 30/10 Abs Thu, 7/27/2017 CrossFit Clean and Jerk Tech work and heavy single for day. If you aren't feeling it, stay light and work tech!!! AMRAP 13 21 Thrusters (95/65) 21 KB Swings (53/35) 21 Cal Row http://ift.tt/2uz4hkk #wodhopper

WOD

The WOD is up! Wed, 7/26/2017 MarbleFit EMOM::10 5 Pull Ups 7 Push Ups 9 Squats 12 KB Swings Use a weight that you can move fast with! _________________________________ With a running clock complete the following: 3 Rounds 21 Deadlift 15 GHD Sit Ups 9 Box Jumps rest 1 minute 3 Rounds 21 Hang Cleans 15 T2B 9 Squats rest 1 minute 1000m Row! _________________________________ Tabata::6x 30/10 Shoulder Press Wed, 7/26/2017 CrossFit Front Squat 5-3-1-1-1-1-1.... 4 RFT 400m Run 15 Box Jumps 2 Rope Climbs http://ift.tt/2v6kpLW #wodhopper

WOD

The WOD is up! Mon, 7/24/2017 CrossFit Push Press 5-3-1-1-1-1-1... For Time: 75 Wall balls 50 Shoulder to Overhead (115/85) 25 Burpees Mon, 7/24/2017 MarbleFit 500m Row 30 Squats 100 Double Unders _________________________________ AMRAP 5: 30 Front Squat 30 T2B/Leg Raises 2 Minute break AMRAP 5 30 KB Swings 30 Coffin Sit Ups 2 Minute Break AMRAP 5 30 Lunge Steps 30 AbMat Sit Ups _________________________________ EMOM::10 Odd- 25 Push Ups Even- Plank http://ift.tt/2uquEr7 #wodhopper

WOD

The WOD is up! Sat, 7/22/2017 MarbleFit Every 90 Seconds for 7 Rounds 5 Pull Ups (10 Ring Rows) 5 Handstand Push Ups (10 Push Ups) 5 Lunge Steps each (15 Squats) 20 Double Unders _________________________________ 3 Rounds 400m Run 15 Overhead Squats/Front Squats 12 Min Cap 2 Minutes Rest AMRAP 12 Teams of 2 22 Wall Balls 22 Alternating DB Snatch 22 Burpees 22 MedBall Sit Ups _________________________________ Tabata:: 6x 30/10 Abs Sat, 7/22/2017 CrossFit JT meets Rankel --AMRAP 40 Minutes-- Buy in: 21-15-9 HSPU Ring dips Push-ups 3 Minute Rest AMRAP with remaining time "Rankel" 6 deadlifts (225/155) 7 burpee pullups 10 kb swings (53/35) 200m run http://ift.tt/2uRwmor #wodhopper

WOD

The WOD is up! Fri, 7/21/2017 MarbleFit Cone Drills 1. Box (Sprint, Shuffle, Back Pedal.) 3x each 2. Box (Bear Crawl All Around) 2x Each 3. Agility Ladder a. 1 Foot b. 2 Feet c. Shuffle in/out d. Jump 4. Gauntlet (Choppin' yo feet!) _________________________________ AMRAP 12 100m Run 20 Wall Ball Sit Ups 10 Hang Cleans _________________________________ Tabata::Gun Training (5x Each 30/10) Complete 1 movement before moving on. 1. DB Shoulder Raises 2. DB Bicep Curls 3. DB Tricep Extensions 4. DB Shrugs Fri, 7/21/2017 CrossFit For Time: 35 Clean and Jerks (95/65) 35 Box Jump overs (24/20) 35 GHD Sit Ups 35 Sumo Deadlift High Pull (115/85) 5 Rope Climbs Pistol Squat Practice. Back Squat 2-2-2-2-2-2 http://ift.tt/2ufOsxu #wodhopper

WOD

The WOD is up! Thu, 7/20/2017 MarbleFit EMOM::10 Minutes Burpee+Gym Sprint Start with 2 Burpees and 1 Gym Sprint Every Minute Add 2 Burpees. _________________________________ 3 Rounds AMRAP 2 Minutes Each 1. 50 Jump Rope 10 Suitcase DL 2. 50 Jump Rope 10 KB Swings 3. 50 Jump Rope 10 Goblet Squats _________________________________ 21-15-9 DB Thrusters (wall balls) AbMat Sit Ups Gym Sprint in between _________________________________ Tabata:: 6x 30/10 Barbell Rows or DB rows Thu, 7/20/2017 CrossFit AMRAP 12 Minutes 8 DB OH Squat Left Arm (50/35) 8 Hand Stand Push Ups 8 DB OH Squat Right Arm 8 T2B* ________________________________ 16 Hanging Knee Raises/Pikes Handstand Push Up/Walk Practice Snatch + OHSq Heavy 1+1 for Day http://ift.tt/2uaed23 #wodhopper

WOD

The WOD is up! Wed, 7/19/2017 MarbleFit Tabata:: Switch movement every Round. 6x each 30/10 All movements performed with empty bar 1. Lunge Steps 2. Rows 3. Tricep Extensions 4. Bicep Curls _________________________________ AMRAP 10 30 Wall Ball Sit Ups 30 Box Jumps Overs 30 Burpees 30 Pull Ups (Jumping Pull Ups) _________________________________ 5 Minute Cap 50/100 Double Unders/Singles 200m Sprint 25 KB Swings _________________________________ Tabata:: 6x 30/10 Flutter Kicks while Holding a weight locked out! Wed, 7/19/2017 CrossFit 5 Rounds for Time: 3 Muscle Ups* 12 Cal Row 15 Burpees _________________________________ *9 Ring Rows + 9 Dips Bench Press 5-5-5-5-5 http://ift.tt/2todSeQ #wodhopper

WOD

The WOD is up! Tue, 7/18/2017 CrossFit 3 Rounds for Time 400m Run 25 Wall Balls 25 KB Swings (53/35) Clean+Hang Clean Heavy 1+1 for Day Tue, 7/18/2017 MarbleFit 400m Run Agilities n Sprints ________________________________ EMOM::10 10 Ring Rows 10 Sit Ups 10 Squats ________________________________ 30 DB Clean and Jerks then 2 Rounds 30 Cal Row 30 Coffin Sit Ups 30 Push Ups then 5 Rope Climbs ________________________________ Tabata:: Goblet Squats http://ift.tt/2tA5692 #wodhopper

WOD

The WOD is up! Sat, 7/15/2017 MarbleFit 2 Rounds 400m Run 20 Med Ball Cleans 20 KB Swings _________________________________ 30-20-10 Hang Power Snatch Ring Push Ups _________________________________ AMRAP 12 35/70 Double Unders/Singles 10 Pull Ups EMOM: 3 Squat Cleans _________________________________ 7 Minute AMRAP Hold Plank Everytime you drop 10 Coffin Sit Ups Sat, 7/15/2017 CrossFit Strength Find 1rm bench press Wod 18 min Amrap Teams of 2 200m run holding a plate(45/25) 50 syncronized weight situps 50 syncro overhead weighted lunges 50 hang power cleans (135/95) 50 syncro pullups http://ift.tt/2tcJrZd #wodhopper

WOD

The WOD is up! Fri, 7/14/2017 CrossFit AMRAP 13 20 Alternating DB Snatches 15 GHD Sit Ups 2 Rope Climbs Sumo Deadlift 3 Rep Max for Day Fri, 7/14/2017 MarbleFit 5 Minute AMRAP 30/60 Double Unders/Singles 100ft Farmers Carry 30/60 Double Unders/Singles 10 Suitcase DL 1 Minute Rest 5 Minute AMRAP 100m Run 5 Tire Flips or 100ft Sled Pull ________________________________ 10 Lunge Steps 50 Sit Ups 5 Burpees 20 Lunge Steps 40 Sit Ups 5 Burpees 30 Lunge Steps 30 Sit Ups 5 Burpees 40 Lunge Steps 20 Sit Ups 5 Burpees 50 Lunge Steps 10 Sit Ups 5 Burpees ________________________________ Tabata Bicep Training! http://ift.tt/2tONRUO #wodhopper

WOD

The WOD is up! Thu, 7/13/2017 CrossFit 1----->10 Handstand Push Ups CtB Pull Ups KB Swings (70/53) Jerk Tech and Max Outs Heavy Single for day after some light volume Tech work. Thu, 7/13/2017 MarbleFit Tabata 75 Cal Row 30/10 **8 Minute Cap** ________________________________ 3 Rounds 1 minute Stations 1. Sumo Deadlift High Pull 2. 3 Burpees + Gym Sprint 3. Push Ups 4. Wall Ball Sit Ups ________________________________ 21-15-9 Alternating KB Snatch Dips Coffin Sit Ups ________________________________ Tabata 6x 30/10 Tricep training http://ift.tt/2sSaTHf #wodhopper

WOD

The WOD is up! Tue, 7/11/2017 CrossFit 1000m Row 50 Wall Balls 750m Row 50 MedBall Sit Ups 500m Row 50 Burpees Front Squat 2-2-2-2-2-2 Tue, 7/11/2017 MarbleFit 10---->1----->10 Jumping Jacks KB DL Push Ups Sit Ups Mountain Climbers ________________________________ Buy In-100 Jump Rope then 6 Rounds 10 Ring Rows 10 Burpees then Cash Out- 100 Jump Rope ________________________________ Tabata 12x 30/10 Alternate between the following: Shrugs Shoulder Raises http://ift.tt/2tHYg37 #wodhopper

WOD

The WOD is up! Thu, 7/6/2017 CrossFit Clean Tech and Heavy Double for the Day! 2 Reps! 17.2 12 minute AMRAP 2 Rounds 50 ft walking front rack Dumbbell Lunge (50/35) 16 Toes to bar 8 DB Clean Then 2 Rounds 50 ft walking front rack Dumbbell Lunge (50/35) 16 Bar muscle ups* 8 DB Clean ________________________________ *16 Dips Thu, 7/6/2017 MarbleFit 400m Run 20 Ring Rows 20 Lunge Steps 40 Mountain Climbers ________________________________ 21-15-9 Tater Tots (Goblet Squats) Dips 3-2-1 Rope Climb 15-12-9 Box Jumps Handstand Push Ups (Hand Release Push Ups) Abmat Sit Ups 50-40-30 Jump Rope ________________________________ AMRAP 7: Wall Balls EMOM: 5 Suitcase DL ________________________________ Tabata Shoulder Press http://ift.tt/2srCRte #wodhopper