WOD

The WOD is up! Sat, 9/30/2017 MarbleFit AMRAP 7: Teams of 2 100m Sprint 10 Air Squats 5 Burpees One person completes a round at a time. Team switches back and forth for 7 Minutes. _______________________________ AMRAP 7: Teams of 2 8 Suitcase DL Farmers Carry 50ft 8 Goblet Squats Farmers Carry 50ft Partner A: Completes Round Partner B: Holds Plank _______________________________ AMRAP 15: Individual 10 T2b 15 DB Cleans (50/35) 25 KB Swings (53/35) 50 Wall Ball Sit Ups 100 Double Unders (x2 Singles) 200m Run _______________________________ Bodybuilding: 5 Sets 12 Dips 12 Banded Tricep Extensions Rest in between no longer than 45 seconds Sat, 9/30/2017 CrossFit Strength Ohs find a heavy single for the day Lebos bday wod Teams of 2 20min AMRAP Buy in: 1977m row Then 10 burpees 1 squat clean(185/135) 40 pullups http://ift.tt/2hCvWNx #wodhopper

WOD

The WOD is up! Fri, 9/29/2017 MarbleFit 500m Row 25 thrusters empty bar 15 pull ups _______________________________ 1----->10 DB Clean Sit ups Rest 1 min 10---->1 Burpees Box Jump over DB Snatch each arm _______________________________ Tabata: Death Curls Back against the wall! Fri, 9/29/2017 CrossFit Bench Press 3-3-3 2-2-2-2 1-1-1-1-1 10----->1 Burpees Over the Bar Shoulder to Overhead (115/85) GHD Sit Ups http://ift.tt/2xGHkvT #wodhopper

WOD

The WOD is up! Thu, 9/28/2017 CrossFit 5 Rounds for time: 20 Wall Balls 24 Double Unders* 3 Ring Muscle Ups** ________________________________ *(x3 Singles) **(x2 Transitions) Bench Press Clean and Jerk Tech Work: Power + Squat + Jerk 4 Sets Strength: Squat Clean + Front Squat + 2 Jerks Max for Day! Thu, 9/28/2017 MarbleFit 3 Rounds 90 Seconds on 15 Seconds off a) 10 Lunge Steps + Gym Sprint b) 10 Sit Ups + Gym Sprint c) 10 Pull Ups + Gym Sprint _______________________________ 5 Rounds for time: 24 Double Unders (x3 Singles[72]) 12 Push Ups 6 KB Swings heavy _______________________________ 5 Rounds for time: 10 Cal Row 20 Air Squats 30 Sit Ups _______________________________ Tabata: Tricep Stuff http://ift.tt/2wXgWjY #wodhopper

WOD

The WOD is up! Wed, 9/27/2017 MarbleFit Death by Pull Ups 10 Minutes 3,6,9,12,15,18.... Ring Rows (x2) _______________________________ 21-15-9 Overhead Squats T2B rest 1 Minute Row 1000m _______________________________ AMRAP 3 Min Alternating Turkish Get Up rest 1 Minute AMRAP 3 Min 10 Push Ups Gym Sprint _______________________________ Tabata: Back Stuff Wed, 9/27/2017 CrossFit For Time: 35 Cal Row 50 Box Jump Overs 50 KB Swings (70/53) 35 Cal Row Front Squat 2 Position Pause 3 Count in hole 3 Count on way up Max for Day Drop Set: 80% of best AMRAP http://ift.tt/2y6wJgN #wodhopper

WOD

The WOD is up! Tue, 9/26/2017 MarbleFit 400m Run 30 Air Squats 30 Jumping Jacks 30 Mountain Climbers _______________________________ 3 Rounds 1 Minute Stations a) DB Walking Lunge Steps (30/20) b) KB Swings c) Wall Balls d) Coffin Sit ups 10 Second Transitions _______________________________ 3 Rounds for Time: Farmers Carry 100ft 3 Rope Climbs 100m Sprint _______________________________ Tabata: Plate Flys Tue, 9/26/2017 CrossFit 4 Rounds for time: 2 Rope Climbs 10 Toes to Bar 10 Overhead Lunge Steps (65/45) 400m Run Snatch Tech work: Power Snatch + Hang Squat Snatch Strength: Max Snatch from Floor http://ift.tt/2wQqHjT #wodhopper

WOD

The WOD is up! Mon, 9/25/2017 CrossFit 7 Rounds for Time: 7 Handstand Push Ups 7 Coffin Sit Ups (45/35) 7 CtB Pull Ups 100m Run Push Press 3-3-3 2-2-2-2 1-1-1-1-1 Mon, 9/25/2017 MarbleFit AMRAP 5 3 Pull Ups (6 Ring Rows) 5 Toes to Bar (Knees to Elbow 7 Handstand Push Ups (HRPU) _______________________________ 21-18-15-12-9 Cal Row Burpees _______________________________ 100m Sprint 100 Double Unders 100m Sprint _______________________________ Tabata: Partner Med Ball Sit Ups http://ift.tt/2weKHIA #wodhopper

WOD

The WOD is up! Sat, 9/23/2017 CrossFit 10--->1 Squats Push Ups Sit Ups x2 Double Unders (x4 Singles) ___________________________________ AMRAP 15: 21 Wall Ball Sit Ups 21 Sumo Deadlift High Pulls 21 Burpees over the Bar 21 Cal Row 1 Rope Climb 100m Sprint __________________________________ Abwork with Sam! http://ift.tt/2xpcnfx #wodhopper

WOD

The WOD is up! Fri, 9/22/2017 CrossFit Deadlift EMOM 12: 3 Reps Add Weight every 2 Minutes, Be smart about your jumps! 13 Minute AMRAP: 30 Wall Balls 15 Pull Ups 5 Squat Cleans (185/135) Fri, 9/22/2017 MarbleFit EMOM:7 Minutes 7 Thrusters (Empty Bar) 7 Burpees 7 Pull Ups _______________________________ EMOM 7: 12 Med Ball Sit Ups 24 Mountain Climbers _______________________________ For Time: 500m ROW 30 KB Swings 30 Squat Cleans 30 Box Jump Overs 100 AbMat Sit Ups for time! _______________________________ Tabata- Bicep Curls http://ift.tt/2hjtj2N #wodhopper

WOD

The WOD is up! Thu, 9/21/2017 CrossFit Jerk Tech: Tall Jerk + Split Jerk 4 Sets (1+1) Strength: Heavy Single Jerk (Any Style) 400m Run/Row* then 7 Rounds 6 Handstand Push Ups 12 Alternating DB Snatch (50/35) then 400m Run/Row* ______________________________ *Depending on Rain! Thu, 9/21/2017 MarbleFit AMRAP 3 Minutes Front Squats 30 Second Break AMRAP 3 Minutes Calorie Row 30 Second Break AMRAP 3 Minutes Wall Balls 30 Second Break AMRAP 3 Minutes Push Ups _______________________________ 45-30-15 Sumo Deadlift High Pull Double Unders (x2 Singles) 2 Minute Break 30-20-10 Deadlift Double Unders (x2 Singles) 2 Minute Break 15-12-9 Wall Ball Sit Ups Gym Sprint _______________________________ Tabata- Rows http://ift.tt/2jJEUZM #wodhopper

WOD

The WOD is up! Wed, 9/20/2017 CrossFit Cleans Tech: Hang Power + Squat Floor 4 Sets (1+1) Strength: Squat Clean Heavy Single 21-15-9 Power Cleans (135/95) Push Ups then 3 Rounds 12 KB Swings (70/53) 12 GHD Sit Ups 1 Rope Climb Wed, 9/20/2017 MarbleFit 8 Minute AMRAP 30 Double Unders 15 Hang Cleans _______________________________ 8 Minute AMRAP Farmers Carry 20 Pull Ups 20 Coffin Sit Ups _______________________________ 8 Minute AMRAP 1000m Row w/ remaining time AMRAP 8 Squat Thrusts 1 Suicide _______________________________ 30 Snatch for time! _______________________________ Tabata- Jump Squats http://ift.tt/2xeHlcy #wodhopper

WOD

The WOD is up! Tue, 9/19/2017 CrossFit Snatch Tech: Hang Snatch + Snatch from Floor 4 Sets of 2 Strength: Heavy Single Hang Below Knee 100 Double Unders* 25 T2B 25 Snatch (115/85) 50 Box Jump Overs (24/20) ___________________________ *300 Singles Tue, 9/19/2017 MarbleFit 21-15-9 KB Swings Sit Ups Squats Calorie Row _______________________________ 21-15-9-6 DB Shoulder to overhead Box Jumps Rest 1 Minute 30 DB Cleans 30 Push ups Rest 1 Minute 21-15-9-6 Alt DB Snatch Mountain Climbers Each Leg 100m Sprint _______________________________ 50 T2B for time!* 100 Pikes! _______________________________ Tabata- Shrugs http://ift.tt/2xhrQjh #wodhopper

WOD

The WOD is up! Mon, 9/18/2017 CrossFit Back Squat 3 Rep Max for Day Drop Set 80% AMRAP AMRAP 15: 3 Bar Muscle Ups* 6 Thrusters (135/95) 9 Burpees Over the Bar 12 Cal Row _________________________ *3 Assisted or 6 Dips Mon, 9/18/2017 MarbleFit AMRAP 5: 500m Row Buy-In 30 Empty Bar Thrusters time remaining CTB Pull Ups _______________________________ AMRAP 5: Buy-IN 50 Wall Balls 12 Hang Cleans 12 Burpees 1 Min Rest AMRAP 5: Buy In- 35 Wall Balls 9 Front Squats 9 Burpees 1 Min Rest AMRAP 5: Buy-IN 20 Wall Balls 6 Shoulder to Overhead 6 Burpees _______________________________ 100 MedBall Sit Ups for time! _______________________________ Tabata- Tricep Extensions http://ift.tt/2hb9RFw #wodhopper

WOD

The WOD is up! Sat, 9/16/2017 CrossFit Helen 3 rounds for time: 400m run 21 KB swing (1.5 pood) 12 Pull-ups Strength Ohs Find heavy double Sat, 9/16/2017 MarbleFit AMRAP 5: 500m Row Buy-In 30 Empty Bar Thrusters time remaining CTB Pull Ups ___________________________________ AMRAP 5: Buy-IN 50 Wall Balls 12 Hang Cleans 12 Burpees 1 Min Rest AMRAP 5: Buy In- 35 Wall Balls 9 Front Squats 9 Burpees 1 Min Rest AMRAP 5: Buy-IN 20 Wall Balls 6 Shoulder to Overhead 6 Burpees __________________________________ 100 MedBall Sit Ups for time! ___________________________________ Tabata- Tricep Extensions http://ift.tt/2x9rLy9 #wodhopper

WOD

The WOD is up! Fri, 9/15/2017 CrossFit Bench Press 5ct pause max for day! For time: 21 Sumo Deadlift High Pulls (115/85) 21 T2B 21 Lunge Steps (115/85) 250m Row 15 Sumo Deadlift High pulls 15 T2B 15 Lunge Steps 250m Row 9 Sumo Deadlift High Pulls 9 T2B 9 Lunge Steps 250m Row Fri, 9/15/2017 MarbleFit AMRAP 7 4 Handstand Push Ups (Seated DB Shoulder Press) 6 CTB pull Ups (10 RIng Rows) 8 Burpees ___________________________________ 1000m Row then 5 Rounds 10 Front Squats (95/65) 10 Wall Ball Sit Ups then 1000m Row ___________________________________ 50-30-10 Double Unders (x2 Singles) Sit Ups ___________________________________ 100 Bicep Curls for Time (45/35) http://ift.tt/2h693Or #wodhopper

WOD

The WOD is up! Thu, 9/14/2017 CrossFit Clean and Jerk Tech work: Full Clean + Front Squat + Jerk 4 sets 1+1+1 Clean and Jerk 1+2 Max for day. AMRAP 13: 15 DB Squat Cleans 15 HSPU 15 Box Jumps Thu, 9/14/2017 MarbleFit Death By Calorie Row 8 Minute EMOM 3,6,9,12,15,18,21,24 ___________________________________ AMRAP 8 12 Ring Dips 10 Strict Press (45/35) 8 Thrusters (45/35) 6 Push Ups 4 KB DL (70/53) rest 1 Minute AMRAP 8 10 KB DL (70/53) 8 Coffin Sit Ups (45/35) 6 Hang Snatch (45/35) 4 Pull Ups __________________________________ 100 Bench Press for time! (Use more than you used last time!) ___________________________________ Tabata Rows (Bent Over, Yates, Upright) http://ift.tt/2jqBefB #wodhopper

WOD

The WOD is up! Wed, 9/13/2017 CrossFit Snatch tech work: Power Snatch + Hang Full Snatch 4 sets of 2 Strength work: Heavy Single for day For Time: 45 Wall Balls 90 Double Unders 3 Muscle Ups 100m Sprint 30 Wall Balls 60 Double Unders 3 Muscle Ups 100m Sprint 15 Wall Balls 30 Double Unders 3 Muscle Ups 100m Sprint Wed, 9/13/2017 MarbleFit 400m Run Agilities and Sprints __________________________________ Cone Drills a) Box - (Sprint, X, L) b) W/Z Drill- 5-10-5 Drill c) Gauntlet __________________________________ 21-15-9 DB Snatch Dips rest 1 minute 21-15-9 DB Clean Push Ups rest 1 minute 21-15-9 DB Thrusters Sit Ups ___________________________________ 100 Goblet Squats for time! ___________________________________ Tabata Plate Raises/Plate Flys! http://ift.tt/2fgTrro #wodhopper

WOD

The WOD is up! Tue, 9/12/2017 CrossFit Front Squat 3 Rep Max for day AMRAP 13: 30 KB Swings (53/35) 30 Shoulder to Overhead 30 Cal Row 2 Peg Board Ascents* _______________________________ *4 Rope Climbs or Modified Tue, 9/12/2017 MarbleFit 55 Push Ups 55 Squats 55 Sit Ups 400m Run ___________________________________ With a running clock perform AMRAP! 0:00-3:00 100ft Sled Pull 30 Wall Ball Sit Ups 3:00-6:00 10 Tire Flips 20 T2B 6:00-9:00 Alternating Turkish Get Ups (53/35) 9:00-12:00 9 Box Jump Overs 9 Pull Ups ___________________________________ 100 KB Swings for time! (53/35) ___________________________________ Tabata Step Ups (45/35-20/14) http://ift.tt/2wTDYrb #wodhopper

WOD

The WOD is up! Mon, 9/11/2017 CrossFit Shoulder Press 5-5-5 3-3-3-3 1-1-1-1-1 __________________ Increase every set. 10 minute Cap. In memory of the 343 Firefighters who died saving the lives of others. "343" 100 Deadlifts (145/105) 100 Cleans (95/65) 100 Ground to Overhead (65/35) 43 Burpees ________________________________ Alternate version 100 Abmat Sit Ups 100 Box Jump Overs 100 Ground to Overhead (75/55) 43 Burpees Mon, 9/11/2017 MarbleFit For time: 11 Push Ups 11 Sit Ups 11 Squats 11 Pull Ups 11 Lunge Steps each leg 11 T2b 11 Mountain Climbers Each leg 11 Jumping Jacks 11 Box Jump Overs 2001m Row ___________________________________ AMRAP 12 21 GHD Sit Ups 21 Shoulder to Overhead 21 Taters (53/35)[Goblet Squats] 100m Run ___________________________________ 100 Double Unders for time! ___________________________________ Tabata Leg Raises (Don't let your feet touch the ground!) http://ift.tt/2xUdmmS #wodhopper

WOD

The WOD is up! Sat, 9/9/2017 MarbleFit 10--->1 Jumping Jacks Squat Thrusts Push Ups Mountain Climbers Gym Sprint ________________________________ For Time: 3 Pegboard Ascents* 21 DB Cleans 100m Sprint 2 Pegboard Ascents 15 DB Cleans 100m Sprint 1 Pegboard Ascent 9 DB Cleans 100m Sprint *Rope Climbs or x2 Modified Rope Climbs ________________________________ For Time: 100m Sprint 100 reps Shoulder press (45/35) 100m Sprint ________________________________ Tabata 6x 30/10 Back Rows (T-Bar, Pendlay, Yates, Single Arm) Sat, 9/9/2017 CrossFit Strength Bench press Heavy double Double grace meets diane Teams of 2 15 clean and jerks (135/95) 21 deadlift (225/135) 21 hspu 15 c&j 15 deadlift 15 hspu 15 c&j 9 deadlift 9hspu 15 c&j http://ift.tt/2wPNpW7 #wodhopper

WOD

The WOD is up! Fri, 9/8/2017 CrossFit Clean tech work- Tall Clean 4 sets of 2 Strength Work Hang Squat Clean below knee. Max for Day! Fast Elbows! Full Squat!!! For Time: 70 KB Swings (70/53) 60 Coffin Sit Ups (45/35) 50 CTB Pull Ups* __________________________________ *Ring Rows/Jumping Pull Ups (x2) Fri, 9/8/2017 MarbleFit 8 Min Cap 150/300 Doubles/Singles EMOM: 5 Hang Snatch (95/65) ________________________________ AMRAP 13: 25 Burpees 25 Box Jumps 25 Wall Ball Sit Ups ________________________________ For time: 250m Row 20 Push Ups 30 KB High Pulls 40 Lunge Steps ________________________________ Tabata 6x 30/10 Bicep Curls add weight every round http://ift.tt/2xfK9Xa #wodhopper

WOD

The WOD is up! Thu, 9/7/2017 CrossFit Snatch Tech work- 4 Sets Muscle Snatch + OHSq Strength Work Snatch from Floor Drill positions and tech! Full Squat Snatch on all lifts! AMRAP 13: 500m Row 10 Handstand Push Ups* 40 Double Unders** ________________________________ *15 Seated DB Press **100 SIngles Thu, 9/7/2017 MarbleFit 500m Row 30 second rest 500m Row 30 second rest 500m Row ________________________________ 3 Rounds 1 Minute Stations Sled Pull Farmers Carry Burpee Tire Flips Coffin Sit Ups Suicides **15 Second Transitions time** ________________________________ EMOM::6 20 Sit Ups 20 Mountain Climbers ________________________________ Tabata 6x 30/10 Upright Rows with Kettle Bell http://ift.tt/2xPE8NU #wodhopper

WOD

The WOD is up! Wed, 9/6/2017 CrossFit Back Squat Pause 5 count Heavy Double for Day! 5RFT 12 Deadlifts (225/155) 12 T2B* _______________________________ *15/20 Hanging Knee Raises/Pikes Wed, 9/6/2017 MarbleFit 10 Minutes Death by.... Push ups! 3,6,9,12,15..... keep going!!! Gym Sprint after each set for first 5 minutes! ________________________________ For Time: 1000m Row 50/75 Pull Ups/Ring Rows 50 Hang Power Cleans (95/65) ________________________________ For time: 100 AbMat Sit Ups 100 Double Unders 100 Squats ________________________________ Tabata 6x 30/10 Shoulder Press or Bench Press Wed, 9/6/2017 Max Out Wednesday Warm Up 3 Pos Snatch Light and Tight Snatch 70% 4 Doubles Tight!! HS Clean and Jerk 60-70% 4 Doubles Crisp lifts! HS Back Squat Best Clean and Jerk 5/3 Accessory Superset Reverse Hypers 3/12 HSPU 3/6 http://ift.tt/2wFHLGf #wodhopper

WOD

The WOD is up! Tue, 9/5/2017 CrossFit Split Jerk 3-3-3 2-2-2-2 1-1-1-1-1 Increase every set! AMRAP 12: 3 Muscle Ups* 6 Box Jump Overs (30/24) 9 Wall Balls (20/14) 1 Rope Climb _________________________________ *3 Assisted or 6 Transitions Tue, 9/5/2017 MarbleFit AMRAP 8 21-15-9 Wall Balls Ring Rows 100m Run ________________________________ AMRAP 10 10 Shoulder 2 OH 10 KB Swings 10 Box Jumps ________________________________ AMRAP 8 200m Run 3 Rope Climbs 10 Alternating DB Snatch ________________________________ Tabata 6x 30/10 Tricep Extensions http://ift.tt/2xL6ER0 #wodhopper

WOD

The WOD is up! Mon, 9/4/2017 CrossFit EMOM:8 8 Sit Ups 8 Push Ups 16 Mountain Climbers Gym Sprint ___________________________________ 400m Run then 21-18-15-12-9 Thrusters (95/65) Bar Facing Burpees then 400m Run ___________________________________ Tabata: 6x 30/10 Abs Mon, 9/4/2017 MarbleFit Same as CrossFit http://ift.tt/2wziM7p #wodhopper

WOD

The WOD is up! Sat, 9/2/2017 CrossFit Strength 3 rm Overhead Squat Wod 18 min AMRAP Teams of 2 40 med ball passes 40 med ball sit up passes 100m farmer carry (70/53) *** Dont drop the medball *** Sat, 9/2/2017 MarbleFit 400m Run Agilities and Sprints ________________________________ 3 Rounds for time: 50 Double Unders 10 KB DL 10 KB Swings 10 Goblet Squats ________________________________ For Time: 3 Rounds: 21 Wall Balls 21 Ring Dips 21 AbMat Sit Ups rest 1 minute 3 Rounds: 15/12 Cal Row 15/12 T2B 15/12 Burpees rest 1 minute 3 Rounds: 9 Pull Ups 9 GHD Sit Ups 9 Box Jumps ________________________________ Tabata 6x 30/10 Shrugs TBar Rows http://ift.tt/2iOTbUx #wodhopper