WOD

The WOD is up! Mon, 1/1/2018 CrossFit Gym is Closed January 1st! Happy New Year to everyone! Looking forward to a great 2018! http://ift.tt/2EnWKI2 #wodhopper

WOD

The WOD is up! Sat, 12/30/2017 MarbleFit 10---->1 Squats Push Ups Sit Ups Gym Sprint ______ 1000m Row 50 Double Unders 25 Cal Row/Assault 50 Double Unders 1000m Row ______ 30 Wall Balls 30 Power Cleans 30 Burpees ______ BodyBuilding Shoulders Sat, 12/30/2017 CrossFit Wod Teams of 2 20 min AMRAP 10 g2oh (95/65) 10 cleans 10 deadlifts *one person on barbell one rows *switch after completed Strength 3 rep bear complex http://ift.tt/2CmcjSq #wodhopper

WOD

The WOD is up! Fri, 12/29/2017 CrossFit Clean + Hang Clean + Front Squat Max 1+1+1 for Day! 21-18-15-12-9-6 Cal Row Burpee Box Jump Overs http://ift.tt/2BNGKxl #wodhopper

WOD

The WOD is up! Thu, 12/28/2017 CrossFit Push Jerk + Split Jerk Max 1+1 for Day! 5 Rounds for time: 20 Wall Balls 20 KB Swings 3 Muscle Ups* ____ *10 Pull Ups+Dips Thu, 12/28/2017 MarbleFit 3 Rounds 1 Minute Stations 1. 10 Lunge Steps+ Gym Sprint 2. 10 Ring Rows + 10 Hand Release Push Ups 3. 10 Wall Ball Sit Ups + 20 Jump Rope 4. Sled Pull + DB Shoulder Press ______ 21-18-15-12-9 Alt DB Snatch Dips Pull Ups ______ 75 Box Jump Overs EMOM: 5 Sit Ups ______ BodyBuilding Abs http://ift.tt/2Ce9XCG #wodhopper

WOD

The WOD is up! Wed, 12/27/2017 CrossFit Back Squat 5ct Pause + No Pause 1+1 Max for Day 10 Rounds for Time: 7 Overhead Squat (115/85) 7 T2B 35 Double Unders Wed, 12/27/2017 MarbleFit Teams of 2: AMRAP 8 One partner works and completes a round then switch 10 Squats 10 Push Ups 20 Double Unders 1 Gym Sprint ______ Teams of 2: 90 Second Stations 15 second Break 1. Tire Flip 2. Burpee Box Jump Overs 3. Wall Walks 4. KB Swings 5. Partner Med Ball Sit Ups 6. Man Makers 7. Pull Ups 8. Partner Wall Balls 9. Suicide Run/Plank Holds 10. 20 Hand Release Push Ups+ 10 ToestoBar ______ BodyBuilding DB Rows or Barbell Rows http://ift.tt/2CebZVK #wodhopper

WOD

The WOD is up! Tue, 12/26/2017 CrossFit Bench Press 5 Rep Max for day Drop 20% 3 x 5 Amrap 14 7 HSPU 14 GHD sit ups 1 Rope climb Tue, 12/26/2017 MarbleFit 3 Rounds 1 Minute Stations 1. 10 Lunge Steps+ Gym Sprint 2. 10 Ring Rows + 10 Hand Release Push Ups 3. 10 Wall Ball Sit Ups + 20 Jump Rope 4. Sled Pull + DB Shoulder Press ______ 21-18-15-12-9 Alt DB Snatch Dips Pull Ups ______ 75 Box Jump Overs EMOM: 5 Sit Ups ______ BodyBuilding Abs http://ift.tt/2laAfNY #wodhopper

WOD

The WOD is up! Sat, 12/23/2017 CrossFit 12 Days of Christmas! Performed like the song! Version 1: 1. Snatch (155/105) 2. Muscle Ups 3. Coffin Sit Up (55/35) 4. DB Squat Cleans (50/35) 5. Burpees over bar 6. Wall Balls (20/14) 7. Toes to Bar 8. KB Swings 9. Box Jump Overs (24/20) 10. HSPU 11. Deadlifts (225/155) 12. Calorie Row or Assault Version 2: 1. Deadlift (75% of 1RM) 2. Wall Walks 3. T2B 4. DB Thrusters 5. HRPU 6. Pull Ups or Ring Rows (x2) 7. Burpees 8. Goblet Squats (70/53) 9. Weighted Sit Ups (20/14) 10. Wall Balls (20/14) 11. KB Swings (53/35) 12. Calorie Row or Assault Version 3: ??? http://ift.tt/2BZhyav #wodhopper

WOD

The WOD is up! Fri, 12/22/2017 CrossFit For Time: 21-15-9 Power Clean (155/105) Ring Dips then 12-9-6 Shoulder to Overhead (155/105) Burpees Deadlift + Double Unders Every 90 Seconds 15 Minutes 5 + 20 Try to add weight if you can! http://ift.tt/2DtxCzd #wodhopper

WOD

The WOD is up! Thu, 12/21/2017 CrossFit AMRAP 12: 3 Muscle Ups 9 Thrusters (95/65) 15 GHD Sit Ups Clean + Hang Clean Max 1+1 for Day! http://ift.tt/2BVbXBY #wodhopper

WOD

The WOD is up! Wed, 12/20/2017 CrossFit AMRAP 13: 6 Handstand Push Ups 9 SDHP (135/95) 12 Cal Row Push Press + Split Jerk Max 1+1 for Day! http://ift.tt/2CFLHZ8 #wodhopper

WOD

The WOD is up! Tue, 12/19/2017 CrossFit 5 Rounds for Time: 6 Snatch (135/95) 20 Wall Balls (20/14) Snatch Squat Snatch from Floor + Squat Snatch from Hang! Max for Day http://ift.tt/2BavqPH #wodhopper

WOD

The WOD is up! Mon, 12/18/2017 CrossFit 5 Rounds for time: 15 KB Swings (70/53) 10 Toes 2 Bar 2 Rope Climb (Legless for guys) Back Squat EMOM :12 3 Squats 5 Box Jumps Try to increase or use a weight that is challenging! http://ift.tt/2yO5lA3 #wodhopper

WOD

The WOD is up! Sat, 12/16/2017 CrossFit Strength OHS 3 rep max for the day Wod Team Josh Teams of 3 1 rft 42 OHS (95/65) 84 pullups 30 OHS 60 pullups 18 OHS 36 pullups *each partner works on both the OHS AND PULLUPS ** when OHS drops bar switch. Sat, 12/16/2017 MarbleFit Agility and Sprints Cone Drills Gauntlet _______________________________ AMRAP 18 5 Man Makers Farmers Carry 100ft 1 Rope Climb 10 GHD Sit Ups 10 Cal Assault _______________________________ Body Build Upright Rows or High Pull Tabata http://ift.tt/2BrLH2b #wodhopper

WOD

The WOD is up! Fri, 12/15/2017 CrossFit Snatch Every 90 Seconds: 15 Minutes 2 Hang Snatch + 5 T2B Try to increase each round 3 Rounds AMRAP 5 3 Hang Power Snatch (115/85) 6 Hand Release Push Ups 9 Air Squats 12 Deadlifts (115/85) Rest 1 Minute... Pick up where you left off! Fri, 12/15/2017 MarbleFit AMRAP 5: 500m Row Buy-In 30 Empty Bar Thrusters time remaining Pull Ups _______________________________ AMRAP 5: Buy-In 50 MedBall Sit Ups 12 KB Swings 12 Wall Balls Gym Sprint 1 Min Rest AMRAP 5: Buy In- 35 Med Ball Sit Ups 9 Box Jumps 9 Wall Balls Gym Sprint 1 Min Rest AMRAP 5: Buy-In 20 Med Ball Sit Ups 6 Burpees 6 Wall Balls Gym Sprint _______________________________ 100 Double Unders for time! _______________________________ Tabata- Bicep Curls http://ift.tt/2kuypr5 #wodhopper

WOD

The WOD is up! Thu, 12/14/2017 CrossFit Front Squat Every 90 Seconds 12 Minutes 5 Reps. Increase every set. AMRAP 13: Increase reps of everything after each round! 3,6,9,12...etc... Wall Balls Box Jumps GHD Sit Ups Thu, 12/14/2017 MarbleFit 1 Minute Stations 15 second transition 3 Rounds 1. Calorie Row 2. Power Cleans 3. Toes to Bar 4. Double Unders 5. Assault 6. Sled Pull 7. Tire Flip 8. Rest ________________________ Bench Press EMOM: 12 Minutes 5 Bench Press 10 Push Ups ________________________ Tricep Tabata! http://ift.tt/2z9WbRz #wodhopper

WOD

The WOD is up! Wed, 12/13/2017 CrossFit Lynne 5 Rounds for max reps: Bodyweight Bench Press Pull-ups 15 Minute AMRAP 50 Calories on Rower or Bike then 25 Toes to Bar 25 Ring Dips (50 Box) 25 KB Swings (53/35) 25 DB Cleans (50/35) Wed, 12/13/2017 MarbleFit Death by Push Ups, Sit Ups, Squats, Gym Sprint 2 of each- Gym Sprint 4 of each- Gym Sprint 6 of each- Gym Sprint and so one! 12 Minutes! ________________________ AMRAP 5 5 Deadlifts 10 Burpees 10 Pull Ups rest 1 Min AMRAP 5 5 Power Clean 10 Burpees 10 Pull Ups rest 1 Min AMRAP 5 5 SH 2 OH 10 Burpees 10 Pull Ups _________________________ 100 Lunge Steps for time! _________________________ Tabata Abs! Flutter Kicks and Planks! http://ift.tt/2iXAfjT #wodhopper

WOD

The WOD is up! Tue, 12/12/2017 CrossFit Power Clean + Push Press Max for Day 5 Rounds for time: 12 Power Clean (135/95) 9 Burpees over the bar 36 Double Unders/ 100 Singles Tue, 12/12/2017 MarbleFit 5 Rounds for time: 12 Wall Balls 12 T2B 12 Cal Row 24 Double Unders ________________________ AMRAP 13: 8 DB Cleans 16 Front Rack Lunges Suicide ________________________ 100 AbMat Sit Up for time! ________________________ Body Building 5 Sets 10 Front Raises 10 Flys 10 Presses http://ift.tt/2nS6I0j #wodhopper

WOD

The WOD is up! Sat, 12/9/2017 Super Total Snatch Holiday Wars Week 4 is upon us!!! Snatch 7 Minutes to establish 1 Rep Max from the ground! Clean and Jerk Clean and Jerk 7 Minutes to establish 1 Rep Max from the ground! Back Squat Back Squat 7 Minutes to establish 1 Rep Max! Push Press Push Press 7 Minutes to establish 1 Rep Max! Deadlift Deadlift 7 Minutes to establish 1 Rep Max! http://ift.tt/2AJXGHm #wodhopper

WOD

The WOD is up! Fri, 12/8/2017 CrossFit Conditioning Day. Light work in prep for tomorrow's Heavy Lifting! 10--->1 Squats Pull Ups Push Ups 20 Double Unders every round __________________ 3 Rounds: 1 Minute Stations 1. Calorie Row 2. Coffin Sit Ups 3. Box Jump Overs 4. Burpees 5. Assault Bike 6. Rest Accumulate as many reps and calories as you can for the entire 3 rounds! __________________ Body Building-- ARM-mageddon 5 Rounds 10 Barbell Curls (65/45) 10 Lying Skull Crushers 10 DB Curls (30/20) 10 Sitting DB Overhead Press 10 Dips 45 Second Rest in between each round http://ift.tt/2j4ap1l #wodhopper

WOD

The WOD is up! Thu, 12/7/2017 CrossFit Snatch Max for Day! Work position and control! Maintain good form and lock into this lift in prep for Saturday! AMRAP 13 5 Rope Climb (Legless for Men!) 35 Ground to Overhead (115/85) 35 KB Swings (70/53) 35 GHD Sit Ups Thu, 12/7/2017 MarbleFit 1000m Row Land exactly on 1000m. Under Over determines EMOM reps! __________________ AMRAP 6 10 Sumo Deadlift High Pulls 10 Burpees over the bar EMOM: Lunges 1 Minute Rest AMRAP 6 10 Wall Balls 10 Coffin Sit Ups EMOM: Hand Release Push Ups 1 Minute Rest AMRAP 6 10 Box Jumps 3 Rope Climbs EMOM: Squats 1 Minute Rest AMRAP 6 10 Front Squats Gym Sprint EMOM: Sit Ups __________________ Body Building Abs 5 Sets 10 Upright Rows 10 Seated Ring Row Pull Ups 10 Barbell Rows 45 sec rest between sets http://ift.tt/2zTENhT #wodhopper

WOD

The WOD is up! Wed, 12/6/2017 CrossFit Clean and Jerk work up to a heavy single for day! Save a bit for Saturday and don't overdo it! 9-15-21-15-9 Handstand Push Ups* (25/0) GHD Sit Ups Sumo Deadlift High Pull (115/85) _________ *x2 Hand Release Push Ups Wed, 12/6/2017 MarbleFit 21-15-9 KB Deadlift Goblets Sq Mountain Climbers Gym Sprint __________________ 10 Alt DB Snatch 15 Burpee Box Jump Over 20 Alt DB Snatch 15 Burpee Box Jump Over 30 Alt DB Snatch 15 Burpee Box Jump Over then 10--->1 T2B 1--->10 Ring Push Ups __________________ Body Building Abs 5 Sets 10 Weighted Sit Ups 10 Russian Twists 10 Leg Raises 10 AbMat Sit Ups 45 sec rest between sets http://ift.tt/2ji1uWX #wodhopper

WOD

The WOD is up! Tue, 12/5/2017 CrossFit Push Press 3-3-3 2-2-2-2 1-1-1-1-1 Increase each set! 5 Rounds for time: 15 Wall Balls 15 T2B 15 Box Jump Overs 15 Cal Row Tue, 12/5/2017 MarbleFit 3 Rounds 1 minute on 10 second rest 1. 20 Double Unders + 10 Push Ups 2. 20 Squats + 10 Sit Ups 3. 20 Ring Rows + 10 KB swings 4. Cal Row __________________ 21-15-9 Power Cleans MedBall Sit Ups Double Unders then 4 Rounds 500m Row 10 Alternating Get Ups ___________________ Body Building Shoulders 5 Sets 10 DB Shrugs 10 DB Front Raises 10 DB Flys 10 DB Shrugs 45 sec rest between sets http://ift.tt/2im4ccR #wodhopper

WOD

The WOD is up! Mon, 12/4/2017 CrossFit Holiday Wars Week 4! If you cannot make it on Saturday. All 5 Movements must be completed in 1 day! So pick a day and be prepared to lift heavy! Back Squat 3-3-3-3-3 3 Rep Max for Day! If lifting in Holiday Wars on Saturday, leave a bit in the tank for then! 5 Rounds for Time: 3 Muscle Ups 5 Cleans (185/135) 7 Burpees over the bar Mon, 12/4/2017 MarbleFit 500m Row Agility and Sprints __________________ AMRAP 7 5 Pull Ups 7 T2B 9 Handstand Push Ups 1 Gym Sprint rest 1 Minute AMRAP 7 5 Dips 7 KB Swings 9 GHD Sit Ups Gym Sprint rest 1 Minute AMRAP 7 5 Burpees over the box 7 V-Ups 9 Squats Gym Sprint rest 1 Minute AMRAP 7 5 Shoulder to Overhead (95/65) 7 Wall Balls 9 MedBall Sit Ups Gym Sprint ___________________ Body Building Triceps 5 Sets 10 Skull Crushers 10 Pull Overs 10 Presses http://ift.tt/2AGLwj5 #wodhopper

WOD

The WOD is up! Sat, 12/2/2017 CrossFit Endurnace ME assault bike for cal. 3 rounds 30seconds. Wod Teams of 2 10 RFT 10m plate farmers carries (45/25) 10 wall walks 40 S2OH (95/65) Sat, 12/2/2017 MarbleFit 500m Row Agilities and Suicide Race _______________________ Cone Drills a) Box Drill 3x Each - b) W/Z Drill c) Gauntlet _______________________ AMRAP 8 5 Thrusters (95/65) 5 T2B 5 Burpees rest 2 minutes 5 Rounds for time: 10 Sumo Deadlift High pull (95/65) 10 Pull Ups 10 Wall Ball Sit Ups ____________________________________ Body Building 5 sets 10 Bench Press (155/105) 10 Dip 10 Push Ups http://ift.tt/2AkzPhx #wodhopper