Monday, October 30, 2017

WOD

The WOD is up! Tue, 10/31/2017 CrossFit Happy Halloween! Strict Press Heavy Single for Day Drop to 70% AMRAP AMRAP 20: 12 Underworld Push Ups (HSPU) 24 Alternate Universe DB Snatch (50/35) 12 Pandora's Box Jump Overs (24/20) 24 Double Murder Unders Tue, 10/31/2017 MarbleFit 3 Rounds 1 Minute Stations 1. Tire Flips 2. Sled Pulls 3. Suicides - Burpee or Squat every Cone 4. Wall ball Sit Ups _________________________________ Teams of 2: Part 1 - Graveyard shift: • “The Upside Down"- 30 Handstand Push Ups • “Body Drops” - 60 burpees • “Pumpkin Toss” - 60 Wall Ball (20/14 lbs) Part 2 - Day Walkers: • “Transfer Goods” : 1000m Row • “Whip em' good” : 200 Double Unders • “Jump High or Die” : 100 Box Jump Overs (24/20″) ____________________________ Teams of 2 will have 25 Minutes to complete both tasks! One person works at a time while the other partner rests! Must complete the 3 tasks in order before beginning the next 3! ____________________________ Body Building Tabata: Skull Crushers! http://ift.tt/2gXO0l5 #wodhopper

Sunday, October 29, 2017

WOD

The WOD is up! Mon, 10/30/2017 CrossFit Great job to all the participants in the CFDA Fitness Challenge! Final weights and measurements will be taken sometime this week! Winners to be announced on Saturday November 4th! Back Squat 3-3-3-3-3-3 Max Triple for Day Drop to 80% AMRAP 5 Rounds for time: 15 Cal Row 10 Push Ups 5 Power Cleans (135/95) Mon, 10/30/2017 MarbleFit 500m Row AFAP _______________________ EMOM: 10 Odd - 200m Row Even- 8 Pull Ups (x2 Ring Rows) _______________________ 50 AbMat Sit Ups then 5 Rounds 20 KB Swings 20 Push Ups 20 Mountain Climbers then 50 AbMat Sit Ups _______________________ Body Building: Jumping Lunges Tabata http://ift.tt/2hlMJkJ #wodhopper

Friday, October 27, 2017

WOD

The WOD is up! Sat, 10/28/2017 Kids Class Fun times. Lots of reps. Sat, 10/28/2017 CrossFit Castle defense One vs all Who will win Frankenstein Partner A rows 500m (no capes) Partner B Max effort Frankenstein front squat (95/65) Then switch Halloween wod Teams of 2 5 rds for time Teams of 2 Hold the kb (70/53) If touches ground 10 burpees each 10 gi janes (burpee pullups) 31 S2OH (95/65) 20 pushups 17 GHD situps Sat, 10/28/2017 MarbleFit 2 Rounds. 500m Row... Stop exactly on 500m. Add up both scores Under/Over. That amount determines your EMOM! _________________________________ AMRAP 7 15 Box Jumps 15 Pull Ups EMOM: Burpees (# of Meters Under/Over) rest 1 Minute AMRAP 7 20 KB Swings 20 Med Ball Sit Ups EMOM: Push Ups (# of Meters Under/Over) rest 1 Minute AMRAP 7 25 Double Unders 50 Mountain Climbers EMOM: Squats rest 1 Minute 30 Power Cleans (135/95) EMOM: Ring Rows 7 Minute Cap ________________________________ Tabata: Upright Rows or High Pulls http://ift.tt/2xvacpM #wodhopper

Thursday, October 26, 2017

WOD

The WOD is up! Fri, 10/27/2017 CrossFit 15 Minute: Every 90 Seconds 3 Handstand Push Ups* 3 Squat Cleans Add Weight as you need to. Heaviest weight used gets put on the board as your score! ___________________________ Practice HSPU if you are close... Get what you can then move on. If you are no-where close... x2 Seated DB Press. For Time: 400m Run 25 DB Squat Cleans (50/35) 60 Wall Balls (20/14) 25 DB Squat Cleans 60 AbMat Sit Ups 400m Run Fri, 10/27/2017 Flex Friday AMRAP 8: 20 Squats 20 AbMat Sit Ups 20 Lunge Steps 300m Run rest 1 minute AMRAP 8 30/60 Double Unders/Singles 10 Wall Balls 10 Push Ups 200m Run Rest 1 Minutes AMRAP 8 9 Burpees 9 Suitcase DL Farmers Carry Across and Back Rest 1 Minute 55 Calories on the Rower ____________________________________ 100 Bicep Curls as fast as possible! (AFAP) http://ift.tt/2gMlyCX #wodhopper

Monday, October 23, 2017

WOD

The WOD is up! Mon, 10/23/2017 CrossFit null http://ift.tt/2hZ0jtV #wodhopper

Sunday, October 22, 2017

WOD

The WOD is up! Mon, 10/23/2017 CrossFit Snatch Tech + PRs Tech work: Power Snatch + Squat Snatch Strength- Heavy Single for Day 13 Minute AMRAP Add Reps every Round! 1,1,2,2,3,3,4,4...etc... Overhead Squats (115/85) Burpees Over the Bar 15 Double Unders Every Round Mon, 10/23/2017 MarbleFit AMRAP 8 8 KB Snatch Right (DB can be used) 8 Pull Ups 8 KB Snatch Left 8 Sit Ups ___________________________________ AMRAP 12 3 Power Cleans (155/105) 7 Wall Balls EMOM: 5 Burpees Rest 1 Minute AMRAP 3 OH Squats (155/105) __________________________________ 30 Double Unders 50 Coffin Sit Ups 30 Double Unders __________________________________ Tabata: Shoulder Press http://ift.tt/2hZ0jtV #wodhopper

Friday, October 20, 2017

WOD

The WOD is up! Sat, 10/21/2017 CrossFit Calisthenics Find a heavy 3 rep weighted dip Wod Team badger Teams of 2 3 rft 50 squat clean (95/65) 400m run 50 pullups 400m run Sat, 10/21/2017 MarbleFit AMRAP 7 25 Squats 25 Push Ups 25 Sit Ups 100m Sprint ______________________________ 2 Rounds 90 Second Stations:: 30 Second Rest 1. Sled Pull 2. Burpee Tire Flip 3. Shoulder to Overhead (95/65) 4. Box Jumps 5. Pull Ups 6. Alternating DB Snatch 7. Wall Balls 8. Toes to Bar __________________________________ Body Building 5 Sets of 20 Tricep Extensions http://ift.tt/2l4CPbI #wodhopper

Friday, October 13, 2017

WOD

The WOD is up! Sat, 10/14/2017 CrossFit Calistetics Weighted pushup Work up to a heavy triple Wod Teams of 2 male/female 21 min AMRAP 7 partner deadlifts (345) uneven bar 14 OH walking lunge (45/25) partner static hold 14 weighted pushup (45/25) partner static hold 28 weighted situp (45/25) partner planks 14 weighed squats (45/25) partner holds bottom of squat 14 pullups partner static hold 7 wall walks Sat, 10/14/2017 MarbleFit 40 Squats 30 Push Ups 20 Sit Ups 3x Lot Run ______________________________________ 10---->1 Power Cleans (95/65) 1----->10 Box Jump Over 20 Double Unders Every Round ______________________________________ AMRAP 7: 12 pull ups 12 KB Swings 12 Coffin Sit Ups 12 Cal Row 12 Burpees ______________________________________ Tabata: Shrugs or Abs http://ift.tt/2kPjdZ2 #wodhopper

Thursday, October 12, 2017

WOD

The WOD is up! Fri, 10/13/2017 CrossFit Snatch Tech: Muscle Snatch + OH Squat Strength: Snatch + Hang Snatch Max for Day! AMRAP 15: 2 Rounds 4 Handstand Push Ups 6 Squat Snatch (95/65) 2 Rounds 5 Handstand Push Ups 5 Squat Snatch (115/85) 2 Rounds 6 Handstand Push Ups 4 Squat Snatch (135/95) 2 Rounds 8 Handstand Push Ups 2 Squat Snatch (155/105) AMRAP Handstand Push Ups with remaining time! Fri, 10/13/2017 MarbleFit EMOM:8 with Empty Bar 7 Squat Cleans 7 Ring Rows 7 Push Ups ______________________________________ 21-15-9 Thrusters (95/65) Burpees Wall Balls Box Jumps Sumo Deadlift High Pulls Cal Row ______________________________________ AMRAP 5 Minutes 16 DB Snatch 16 Wall Ball Sit Ups ______________________________________ Tabata: Bicep Curls http://ift.tt/2yj9O0W #wodhopper

Wednesday, October 11, 2017

WOD

The WOD is up! Thu, 10/12/2017 CrossFit Bench Press Max Triple for Day Drop 20% AMRAP! 7 RFT 10 Cal Row 10 Wall Balls (20/14) 10 Burpees Thu, 10/12/2017 MarbleFit 1000m Row EMOM: 5 Push Ups ______________________________________ AMRAP 10: 35 Pull Ups 50 AbMat Sit Ups 35 Pull Ups EMOM: 7 Wall Balls ______________________________________ AMRAP 12 25 Bench Press (95/65) 2 Rope Climbs EMOM: 5 Squat Jumps rest 1 Minute 21-15-9 DB Clean 100m Sprint ______________________________________ Tabata: Shoulder Raises http://ift.tt/2i3HqKa #wodhopper

Monday, October 9, 2017

WOD

The WOD is up! Tue, 10/10/2017 CrossFit Back Squat 5RM for Day Beat your last 5RM! (August 23) 5 RFT 10 Alternating Pistol Squats 10 T2B 10 Deadlifts (205/135) Tue, 10/10/2017 MarbleFit EMOM 8: 25 Double Unders 15 Push Ups ______________________________________ 75 Front Squats (85/55) 50 Box Jump Overs 25 T2B 500m Row 25 Power Cleans 50 Box Jump Overs 75 AbMat Sit Ups ______________________________________ 50 Burpees for time ______________________________________ Tabata: High Pulls http://ift.tt/2g6W8j4 #wodhopper

Sunday, October 8, 2017

WOD

The WOD is up! Mon, 10/9/2017 CrossFit Week 4 of the CFDA Fitness Challenge! Submit your scores tonight on the website! Don't forget we will be closing at 12:30 today! All Evening classes have been cancelled! Hang Power Clean Max Triple for Day! AMRAP 13: 33 Box Jumps 33 SDHP (115/85) 33 Pull Ups 33 KB Swings (70/53) Mon, 10/9/2017 MarbleFit AMRAP 10: 100m Row 10 Squat 10 Push Ups ______________________________________ 21-15-9 Suitcase DL Farmers Carry 50ft Weighted Sit Ups Farmers Carry 50ft 1 minute break 21-15-9 KB Swings Wall Balls Dips ______________________________________ 30 Clean and Jerks for time (115/85) ______________________________________ Tabata: Tricep Extensions http://ift.tt/2z7KAQY #wodhopper

Thursday, October 5, 2017

WOD

The WOD is up! Fri, 10/6/2017 CrossFit Sumo Deadlift Heavy Double for Day! For Time: 5 Man Makers (50/35) 15 Bar Muscle Ups 30 Sumo Deadlift High Pulls (95/65) 50 AbMat Sit Ups 100 Double Unders 1000m Row Fri, 10/6/2017 MarbleFit 10 Rounds 10 Cal Row 5 Push Ups 1 Gym Sprint _________________________________ 50-40-30-20-10 Double Unders Lunge Steps 5 Power Cleans Every Round _________________________________ 100 Air Squats for time Every Minute on the Minute: 5 AbMat Sit Ups _________________________________ BodyBuilding: Bicep Curls against the wall http://ift.tt/2z0uNUd #wodhopper

Wednesday, October 4, 2017

WOD

The WOD is up! Thu, 10/5/2017 CrossFit Snatch Tech: Snatch DL + Snatch + OH Squat Strength: Snatch Double for Day AMRAP 13: 55 Alt DB Snatch (50/35) 55 GHD Sit Ups 55 HandStand Push Ups (DB press) 55 DB Goblet Squats (50/35) Thu, 10/5/2017 MarbleFit AMRAP 7: Suicides 1st Cone: 12 Push Ups 2nd Cone: 12 Sit Ups 3rd Cone: 12 Ring Rows Last Cone: 12 Squats _________________________________ AMRAP 8 8 Wall balls 8 Dips 8 T2B rest 1 Minute AMRAP 8 2 Rope Climbs (x2 Modified) 4 DB Press 6 Coffin Sit Ups 8 Lunge Steps _________________________________ BodyBuilding: Shoulder Press/Raise http://ift.tt/2yIIJRT #wodhopper

Tuesday, October 3, 2017

WOD

The WOD is up! Wed, 10/4/2017 CrossFit Back Squat 5-5-5 3-3-3-3 1-1-1-1-1 Increase every set! 4 Rounds for time 200m Run 10 Burpee Box Jump Overs 200m Run 10 CTB Pull Ups Wed, 10/4/2017 MarbleFit 1. EMOM::8 Odd- 20 Wall Balls Even-10 Burpees _________________________________ 25 Calorie Row then 7 Rounds 10 Pull Ups 10 Push Ups then 25 Cal Row _________________________________ 5-4-3-2-1 Man Makers 100m Run _________________________________ BodyBuilding: Tricep stuff http://ift.tt/2hNg7nn #wodhopper

Monday, October 2, 2017

WOD

The WOD is up! Tue, 10/3/2017 CrossFit Cleans Tech: Power + Hang Power + Squat 4 Sets Strength: Squat Clean + Hang Squat Clean Max for Day! AMRAP 13: 8 DB Cleans (50/35) 16 Front Rack Lunges 400m Run Tue, 10/3/2017 MarbleFit 500m Row 30 Squats 100 Double Unders _________________________________ AMRAP 5: 30 Front Squat (95/65) 30 T2B/Leg Raises 2 Minute break AMRAP 5 30 KB Swings (53/35) 30 Coffin Sit Ups (35/25) 2 Minute Break AMRAP 5 30 Lunge Steps 30 AbMat Sit Ups _________________________________ Body Building: Upright Rows/High Pulls http://ift.tt/2xc65ht #wodhopper

Sunday, October 1, 2017

WOD

The WOD is up! Mon, 10/2/2017 CrossFit Week 3 of the CFDA Fitness Challenge! Jerks Tech: Push Jerk + Split Jerk 4 sets Strength: Heavy Double for Day!! 5 Rounds for time: 12 Wall Balls 12 T2B 12 Cal Row 24 Double Unders Mon, 10/2/2017 MarbleFit 5 Rounds 5 Pull Ups 10 Push Ups 15 Squats 100m Sprint ___________________________________ 5 Rounds 5 Dips 10 Sit Ups 15 Box Jumps 100m Sprint ___________________________________ 5 Rounds 10 KB Swings 10 Burpees ___________________________________ BodyBuilding: Flutter Kicks and Plate twists as a team! http://ift.tt/2x8APQu #wodhopper