Thursday, August 31, 2017

WOD

The WOD is up! Fri, 9/1/2017 CrossFit Clean and Jerk Tech work- 4 sets (Squat Clean+ Front Squat + Jerk) Keep the weight the same 2+2+2 Strength work- Squat Clean + Jerk Heavy Double for Day! AMRAP 5 5 Deadlifts (155/105) 24 Double Unders 10 Pull Ups rest 1 Min AMRAP 5 5 Power Clean (155/105) 24 Double Unders 10 Pull Ups rest 1 Min AMRAP 5 5 SH 2 OH (155/105) 24 Double Unders 10 Pull Ups Fri, 9/1/2017 MarbleFit AMRAP 5 Teams of 2: 1 Hold Plank 2 Suicide -1st Cone-10 Squats -2ndCone-10 Push Ups -3rd Cone-10 AbMat Sit Ups -4th Cone-10 Jumping Jacks ________________________________ 50 Double Unders 30 Power Cleans (135/95) 50 Double Unders 30 Front Squats 50 Double Unders 30 Sh to Oh ________________________________ 50 Snatches for time (75/55) ________________________________ Tabata 6x 30/10 Alternating DB Curls Barbell Curls http://ift.tt/2wrnfJ4 #wodhopper

Wednesday, August 30, 2017

WOD

The WOD is up! Thu, 8/31/2017 CrossFit Run 1 mile Run 1 mile * Beat your last time! *Row 2k Muscle Up Practice - Bar and Ring ____________________________________ 5 Rounds for Time: 5 Ring Muscle Ups* 5 HSPU 100m Run Thu, 8/31/2017 MarbleFit 30 Jump Rope at the start of every round 10--->1--->10 Squats Push Ups Sit Ups ________________________________ AMRAP 5 21-15-9 KB Swings Pull Ups 100m Sprint rest 1 Minute AMRAP 5 21-15-9 MedBall Sit Ups OH Squats 95/65 100m Run rest 1 Minute AMRAP 5 Min 21-15-9 Hang Cleans 95/65 Coffin Sit Ups 5 Burpees ________________________________ Tabata 6x 30/10 Rows and Back Stuff http://ift.tt/2xOevw7 #wodhopper

Tuesday, August 29, 2017

WOD

The WOD is up! Wed, 8/30/2017 CrossFit Snatch Tech work- Muscle Snatch + OH Squats warm up with 4 Sets 3+1 Strength work- Hang Snatch + OH Squat Pause 3 count Control at the bottom! Heavy Single for day! Snatch DT 5 Rounds for time: 12 Snatch grip Deadlifts 9 Hang Snatch 6 Overhead Squats Rx+ 135/95 Rx 115/85 rx 95/65 Wed, 8/30/2017 MarbleFit EMOM 7 5 Squat Jumps 5 Burpees 20 Mountain Climbers ________________________________ AMRAP 18 800m Run/Row 40 2 for 1 Wall balls 40 AbMat Sit Ups 40 Suitcase Deadlifts (53/35) ________________________________ 100 reps Bench Press (135/95) ________________________________ Tabata 6x 30/10 Tricep Extensions http://ift.tt/2vqgc6g #wodhopper

Monday, August 28, 2017

WOD

The WOD is up! Tue, 8/29/2017 CrossFit Push Press 5-5-5-3-3-3-3-1-1-1-1-1 Work tech and then hit some heavy singles! For Time: 25 Burpees 40 Shoulder to Overhead (135/95) 25 Burpees ____________________________ EMOM: At the top of every minute perform 5 Wall Ball Shots (20/14) Tue, 8/29/2017 MarbleFit 50-40-30-20-10 Double Unders (Singles x2) AbMat Sit Ups KB Swings (53/35) ________________________________ With a running clock complete the following: 0:00-4:00 Sled Pull 100ft 15 Push Ups 15 T2B 4:00-8:00 16 Alternating DB Snatch 16 Wall Ball Sit Ups 2 Rope Climbs 8:00-12:00 Front Rack DB Lunge Steps 50' 12 Pull Ups 12:00-16:00 50 Cal Row ________________________________ Tabata 6x 30/10 Seated DB/BB Shoulder Press http://ift.tt/2vmPfjJ #wodhopper

Sunday, August 27, 2017

WOD

The WOD is up! Mon, 8/28/2017 CrossFit Registration for the CFDA Fitness Challenge is open! For more info head to http://ift.tt/2vuz8fZ Front Squat 20 Minute EMOM 0:00-5:00 60-65% 3-3-3-3-3 6:00-10:00 65-70% 2-2-2-2-2 11:00-15:00 70-75% 1-1-1-1-1 16:00-20:00 Increase every set. If you fail, you're done! Best of Luck! 5 rounds for time: 200m Run 20 Box Jump Overs (24/20) 20 AbMat Sit Ups Mon, 8/28/2017 MarbleFit 500m Row then 5 Rounds of: 8 Pull Ups 8 Push Ups 8 Squats then 500m Row ________________________________ AMRAP 12 9 Burpees 15 KB Swings 1 Suicide 30 Jump Rope ________________________________ 60 Box Jumps for time ________________________________ Tabata 10x 30/10 Wall Balls Abs (Pikes or Abmats) http://ift.tt/2wUgSk0 #wodhopper

Friday, August 25, 2017

WOD

The WOD is up! Sat, 8/26/2017 CrossFit Wod 20 min EMOM X burpees and t2b X pushups and pullups X squat cleans (115/75) X snatchs (95/65) Scores = number of completed rounds. Endurance Teams of 2 Rowling Winning duo "gains control" of wod Sat, 8/26/2017 MarbleFit 400m Run Agilities and Sprints ____________________________________ Cone Drills a) Box Drill 3x Each - b) W/Z Drill c) Gauntlet w/ a twist _____________________________________ EMOM 8: 7 T2B 7 Burpees rest 2 minutes 5 Rounds for time: 10 Sumo Deadlift High pull (95/65) 10 Pull Ups ____________________________________ Tabata 6x 30/10 Farmers Carry http://ift.tt/2wcvsRk #wodhopper

Thursday, August 24, 2017

WOD

The WOD is up! Fri, 8/25/2017 CrossFit Convetional Deadlift Heavy Triple for Day. 5 Rounds for Time: 9 Box Jumps (24/20) 30/60 Double Unders/Singles 9 DB Thrusters (50/35) 30/60 Double Unders/Singles Fri, 8/25/2017 MarbleFit 400m Run/Row then 5 Rounds of: 5 Pull Ups/Ring Rows 10 Push Ups 15 Squats then 400m Run/Row ____________________________________ 5 Rounds for Time: (95/65) 5 Deadlifts 5 Hang Cleans 5 Front Squats 5 Push Press 5 Back Squat 100m Sprint ____________________________________ 60 Coffin Sit Ups for time: (45/25) ____________________________________ 5 Sets of 21's w/ Barbell http://ift.tt/2iw0VuG #wodhopper

Wednesday, August 23, 2017

WOD

The WOD is up! Thu, 8/24/2017 CrossFit Clean and Jerk Light Tech work for a few sets Work up to heavy 1+2 for Day. AMRAP 13: 55 Wall Balls 55 Hang Power Cleans (115/85) 55 Hand Release Push Ups 5 Rope Climbs Thu, 8/24/2017 MarbleFit 21-15-9 Air Squats Mountain Climbers (x2) Gym Sprint ____________________________________ Warm Up Fran: 21-15-9 Empty Bar Thrusters Ring Rows 40 Jump Rope Every Round _____________________________________ 21-15-9 Deadlift (155/105) Push Ups 20 Sit Ups Every Round ____________________________________ 21-15-9 KB Swings Box Jumps/Step Ups 100m Run Every Round ____________________________________ Tabata 6x 30/10 Rows and Back Stuff http://ift.tt/2vqfL6U #wodhopper

Tuesday, August 22, 2017

WOD

The WOD is up! Wed, 8/23/2017 CrossFit Back Squat Heavy 5 for Day. Beat the weight from 2 weeks ago!! 3 RFT: 800m Row 16 Front Rack Lunge Steps (95/65) 16 Wall Ball Sit Ups (20/14) Wed, 8/23/2017 MarbleFit 1000m Row for time _____________________________________ 75 Wall Balls for Time 20/14 ____________________________________ 100/300 Double Unders/Singles for time ____________________________________ 50 Burpees for time ____________________________________ EMOM 7: 16 KB Swings ____________________________________ Tabata 6x 30/10 Shrugs/Upright Rows/High Pulls http://ift.tt/2w1H5dN #wodhopper

Monday, August 21, 2017

WOD

The WOD is up! Tue, 8/22/2017 CrossFit Split Jerk Light tech sets. Work position. Heavy Double for Day. Buy-In: 35 Burpees then 3 Rounds of: 8 Handstand Push Ups* 12 Pull Ups 200m Run then Cash-Out: 35 GHD Sit Ups ____________________________________ *12 Seated DB Press Tue, 8/22/2017 MarbleFit 50-40-30-20-10 Jumping Jacks 25-20-15-10-5 Push Ups _____________________________________ 5 Rounds for Time: 5 Muscle Up Transitions (Ring Rows and Dips) 16 Alternating DB Snatch 100m Run ____________________________________ 15-12-9 DB Thrusters T2B 100m Run ____________________________________ Tabata 6x 30/10 Flutter Kicks/Planks http://ift.tt/2xmwEAR #wodhopper

Sunday, August 20, 2017

WOD

The WOD is up! Mon, 8/21/2017 CrossFit Snatch Tech work. 3 Position Primer Then Practice from the floor. Work up to heavy Double for Day. AMRAP 12: 9 OH Squats (115/85) 12 T2B 15 KB Swings (53/35) Mon, 8/21/2017 MarbleFit EMOM: 8 7 Squat Jumps 7 KB swings 7 Push Ups _____________________________________ EMOM: 16 1. 15/12 Cal Row 2. 75 Jump Rope Singles 3. 30 Sit Ups 4. 20 Goblet Squats ____________________________________ AMRAP 5: 400m Run/Row 30 Ring Rows 30 Air Squats 60 Mountain Climbers ____________________________________ Tabata 6x 30/10 Tricep Extensions (Skull Crushers or band extensions) http://ift.tt/2vfVKjA #wodhopper

Friday, August 18, 2017

WOD

The WOD is up! Sat, 8/19/2017 CrossFit Endurance Teams of 2 Row 2000m Wod "White" - partner 5 rounds 6 rope climbs 20 toes to bar/ partner hangs fom bar 42 weighted overhead lunge / partner static hold overhead(45/35) 400m run Sat, 8/19/2017 MarbleFit Mobilize and Stretch! 20 Med Ball Cleans 20 KB High Pulls 20 Lunge Steps 20 AbMat Sit Ups 20 Mountain Climbers (Each leg) 200m Run ____________________________________ AMRAP 10 30/60 Double Unders/Singles 15 Pull Ups 15 Push Ups 100m Run Rest 2 Minutes AMRAP 10 9 Burpees 9 Suitcase DL 100m Run ____________________________________ 100 Reps as fast as possible DB Raises/Flys u http://ift.tt/2wavxaP #wodhopper

Thursday, August 17, 2017

WOD

The WOD is up! Fri, 8/18/2017 CrossFit Power Clean + Hang Squat Clean AMRAP 13: 6 CTB Pull Ups 4 Squat Cleans Rx- (M) 95/115/135/155/175/195/215/225 (AMRAP) (F)- 65/85/95/105/115/125/135/155 (AMRAP) Fri, 8/18/2017 FlexFriday Mobilize and Stretch! AMRAP 5: 10 Jumping Jacks 10 Squat Thrusts 10 Ring Rows gym sprint ____________________________________ Five 5-minute AMRAPs in 25 minutes From 0:00-5:00 16 calorie Row 16 Box Jumps (24/20 in) From 5:00-10:00 16 Front Squats (75/53) 16 Pull Ups From 10:00-15:00 16 GHD Sit Ups 16 Dumbbell Snatches (50/35) From 15:00-20:00 16 Mountain Climbers 16 Kettlebell Swings (53/35) From 20:00-25:00 16 Push-Ups 100m run ____________________________________ 10x10 Bicep Curls Rest 10 Seconds in between sets. http://ift.tt/2wUPdwH #wodhopper

Wednesday, August 16, 2017

WOD

The WOD is up! Thu, 8/17/2017 CrossFit Bench Press 3-3-3-3-3-3 21-18-15-12 Calorie Row Handstand Push Ups* 2 Rope Climbs each round** ____________________________________ *DB or KB Shoulder to Overhead **5 Modified Rope Climbs Thu, 8/17/2017 MarbleFit 7 Minute AMRAP Suicide (1st Cone-15 Squats, 2nd Cone-15 Push Ups-3rd Cone 5 Burpees) 100 Jump Rope Singles ___________________________________ Fight Gone Bad 3 Rounds 1 minute Stations 10 Second transition 1. Wall Balls 2. Sumo Deadlift High Pulls (95/65) 3. Shoulder 2 Overhead (95/65) 4. Cal Row 5. Rest ___________________________________ AMRAP 5: Plank Hold EMOM 10 Sit Ups ::Begin with 10 Sit Ups:: ___________________________________ Tabata 6x 30/10 Rows and Back Stuff http://ift.tt/2fLTdvw #wodhopper

Tuesday, August 15, 2017

WOD

The WOD is up! Wed, 8/16/2017 CrossFit Snatch Tech work High Hang Triple Max for Day Hang Single Max for Day 4 RFT: 5 Bar Muscle Ups* 20 Alternating DB Snatch (50/35) 400m Run _____________________________________ *5 Assisted or 15 Dips Wed, 8/16/2017 MarbleFit 400m Run 20 KB Deadlifts 20 Lunges 20 Sit Ups 400m Run ___________________________________ With a running clock: 0:00-3:00 Farmers Carry 100ft 5 T2B 3:00-6:00 20 Med Ball Sit Ups 20 Ring Rows Gym Sprint 6:00-9:00 5 Burpees 5 Wall Balls 9:00-12:00 9 Coffin Sit Ups 9 KB Swings __________________________________ Tabata 6x 30/10 Shoulder Press http://ift.tt/2wO9R1t #wodhopper

Monday, August 14, 2017

WOD

The WOD is up! Tue, 8/15/2017 CrossFit Front Squat 5 Count Pause + No Pause 1+2 Max for Day (3 Reps- Squat Low!) 3 Rounds for Time: 35 Wall Balls (20/14) 35 Ring Push Ups 50 Double Unders 100m Run Tue, 8/15/2017 MarbleFit 500m Row 40 Squats 30 AbMat Sit Ups 20 Push Ups 10 Pull Ups ___________________________________ 21-15-9 Thrusters (45/35) Push Ups Kb Swings then 5 Rounds 100m Run 2 Rope Climbs ___________________________________ AMRAP 5: 2,4,6,8.... Jumping Jacks Sit Ups Mountain Climbers ___________________________________ Tabata 6x 30/10 Tricep Extensions http://ift.tt/2w8alBQ #wodhopper

Sunday, August 13, 2017

WOD

The WOD is up! Mon, 8/14/2017 CrossFit Push Jerk + Split Jerk 15 Minute AMRAP 10 KB Swings (70/53) 25ft Lunge Steps 10 Burpees 25ft Lunge Steps 10 T2B Mon, 8/14/2017 MarbleFit 150/350 Double Unders/Singles EMOM: 8 Jumping Lunges 8 Minute Cap ___________________________________ AMRAP 6: 21 Push Ups 15 Squats 9 Pull Ups rest 1 Min AMRAP 6: 21 Weighted Sit Ups 15 Goblet Squats 9 Box Jump or Step overs rest 1 Min AMRAP 6: 21 KB Swings 15 Dips 9 T2B ___________________________________ EMOM 5: 100m Sprint ___________________________________ Tabata 6x 30/10 Anchored Coffin Sit Ups http://ift.tt/2wVFaXq #wodhopper

Friday, August 11, 2017

WOD

The WOD is up! Sat, 8/12/2017 CrossFit Endurance Death by 10m run Wod Jenny 20min AMRAP 1 partner deadlift (405/315) 20 backsquat (45/35) 400m run Sat, 8/12/2017 MarbleFit 4 Rounds 5 DB Thrusters 10 Pull Ups/Ring Rows 100m Sprint _________________________________ 3 Rounds 3 Minute AMRAP 3 Power Cleans 6 Push Ups 9 Air Squats 1 Minute Rest between rounds _________________________________ 5 Rounds For Time: 30 Double Unders 20 Wall Balls 1 Rope Climb _________________________________ Tabata 6x 30/10 Upright Rows http://ift.tt/2vXOL3v #wodhopper

Thursday, August 10, 2017

WOD

The WOD is up! Fri, 8/11/2017 CrossFit 8 Rounds for time 10 Wall Balls (20/14) 4 Bar Muscle Ups* 5 Burpees ________________________________ *12 Dips or 4 Assisted Muscle Ups Deadlift E90Seconds::12 Minutes 3 Reps Increase weight every minute. Figure to start around 50-60% and work up to 90-100% Fri, 8/11/2017 MarbleFit 400m Run Agilities and Sprints _________________________________ Cone Drills 1. Suicide Sprints and Relay Race 2. Gauntlet 3. Agility Ladder _________________________________ 2 Minutes Cal Row then 90 Second Stations: 1. KB Swings 2. Wall Ball Sit Ups 3. Overhead Squats Then 2 Minutes Cal Row _________________________________ Tabata::10x 30/10 Biceps and Triceps http://ift.tt/2uuW3aD #wodhopper

Wednesday, August 9, 2017

WOD

The WOD is up! Thu, 8/10/2017 CrossFit AMRAP 12 Annie 50-40-30-20-10 Double Unders AbMat Sit Ups then with time remaining: As many snatches as possible (75/55) Hang Snatch Tech work and Heavy lifting Heavy Double for Day Keep it close, reach it up and Lock it out! Thu, 8/10/2017 MarbleFit EMOM:8 5 Pull Ups 10 Push Ups 15 Squats _________________________________ Death by Burpee Sprint 12 Minute Cap _________________________________ 10 Rounds 10 Pull Ups or 20 Jumping Pull Ups 100m Sprint then 10 Squat Cleans _________________________________ Tabata::6x 30/10 Rows: Prone or Cable http://ift.tt/2vQD3b8 #wodhopper

Tuesday, August 8, 2017

WOD

The WOD is up! Wed, 8/9/2017 Max Out Wednesday Muscle Snatch + ohsq Tech + Heavy single ________________________ Klokov pulls+snatch Max for day ________________________ Power clean +Push Press Max for day ________________________ Front squat Heavy single for day _________________________ Abs Wed, 8/9/2017 CrossFit Helen 3 rounds for time: 400m run 21 KB swing (53/35) 12 Pull-ups* _________________________________ *21 Ring Rows Video PROMO TODAY!!! Let's pack the house from 4-6! Bring your A-Game! It's gonna be awesome! Hang Clean Tech work and Heavy Lifts. 3RM for Day Contact and Speed under the bar! Wed, 8/9/2017 MarbleFit 10---->1----->10 Squats Push Ups KB Swings 20 Doubles/40 Singles Every Round 20 Minute Cap _________________________________ AMRAP 10: Farmers Carry 100ft 20 Coffin Sit Ups Farmers Carry 20 Alternating DB Snatch Farmers Carry 20 Box Jumps _________________________________ For Time: 400m Run 30 Dips _________________________________ Tabata::6x 30/10 ABS http://ift.tt/2unj57t #wodhopper

Monday, August 7, 2017

WOD

The WOD is up! Tue, 8/8/2017 CrossFit 400m Run then 8 Rounds 6 Handstand Push Ups 6 Deadlift (225/155) then 400m Run Push Jerk Tech and Heavy lifts 3RM for Day Practice moving under weight! Tue, 8/8/2017 MarbleFit AMRAP 7: 1 Suicide 5 Burpees 9 Sit Ups _________________________________ For Time: 75 Cal Row 100 Doubles/300 Singles 25 DB Cleans _________________________________ AMRAP 7: 100m Run 20 KB Deadlift 10 T2B or Hanging Knee Raises _________________________________ Tabata::6x 30/10 Squat Jumps http://ift.tt/2vJhoRR #wodhopper

Sunday, August 6, 2017

WOD

The WOD is up! Mon, 8/7/2017 CrossFit For Time: 1000m Row 50 Box Jump Overs (24/20) 50 T2b Great job this weekend with the Oly Meet! Congratulations to Heather Gray and Justin Janus for crushing weights and winning Top Lifter for the day! We look forward to the next one and hopefully you guys who didn't have a chance will get one! New week, New Cycle, 3 more weeks to crush PRs and get on the board for August! Back Squat 5RM for day Mon, 8/7/2017 MarbleFit AMRAP 7 5 Squats 9 KB Swings 13 Ring Rows Gym Sprint _________________________________ For Time: 75 Alternating DB Snatch EMOM: 7 Wall Balls 10 Min Cap _________________________________ For Time: 100 Sit Ups 80 Push Ups 60 Squats _________________________________ Tabata::6x 30/10 Shoulder Press or Shrugs http://ift.tt/2ueJf89 #wodhopper