Thursday, September 27, 2018

WOD

The WOD is up! Fri, 9/28/2018 CrossFit Pistol Squat Practice Bench and Banded Assistance. 10 Reps weighted. Deadlift Any Style: Tech work: 5 Doubles. Begin with roughly 50% and work up to about 80%. ___ Strength: Build up to a Heavy Single after the 5 Doubles. 4 Rounds for Time: 10 Power Cleans (115/85) 200m Run 2 Rope Climbs 10 Pistol Squats (5 Each Leg) Then 100 Bicep Curls #CFDAFlexParty Fri, 9/28/2018 MarbleFit For Time: 30 Calorie Row 30 Burpee Box Jump Overs* (24/20) 2 Minute Break Max Bench Press 20 Minute Time Cap ___ For Time: 100 Singles 50 Med Ball Sit Ups 50 Alt Lunge Steps (25 each Leg) 50 Russian KB Swings 100m Sprint ___ Body Building and Bicep Curls. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/28/2018#autoOpenWod=t #wodhopper

Wednesday, September 26, 2018

WOD

The WOD is up! Thu, 9/27/2018 CrossFit Pull Up Progression Day 2 Week 4. 1. Max Effort Pull Ups. Begin with Strict and finish with kipping. 1 Set without letting go of the bar. 2. 15 Kipping Pull Up + 5 count Tempo Down. Perform with band if necessary. (For Ring Rows Option 25 Reps Total) 3. 36 Bentover BB Rows Push Press Push Press EMOM: 12 0:00-4:00- 5 Push Press 4:00-8:00- 3 Push Press 8:00-12:00- 1 Push Press Build up every set. 5 Rounds for time: 9 Shoulder to Overhead (155/105) 12 Toes to Bar 15 Wall Balls Then 100 AbMat Sit Ups Cash Out Thu, 9/27/2018 MarbleFit For Time: 50 AbMat Sit Ups 1000m Row. 1 Minute Rest 50 Hand Release Push Ups 75 Wall balls 1 Minute Rest 50 Lunge Steps (25 each) 30 Cal Assault 1 Minute Rest 50 Ring Rows 100 Double Unders ____ Squat 6 x 6 ____ Tabata Wall Sit https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/27/2018#autoOpenWod=t #wodhopper

Tuesday, September 25, 2018

WOD

The WOD is up! Wed, 9/26/2018 CrossFit Warm-up ***Week 3 Challenge*** For Time: 3 Rounds of "Cindy" (5 Pull Ups-10 Hand Release Push Ups-15 Air Squats) then 400m Run. Good Luck Ring Rows and Rowing will be considered scaling Snatch work Any Style - Hang, Floor, Power or Full Squat. Tech work: 4 x 1 @ 80% ___ Build up to a Heavy Single - Any Style Locked Arms. Hands, Hips and Feet land at the same time! AMRAP 14 Lifestyle - Buy- In with 50 Hand release Push Ups then 30 Box Jump Over (30"/24") 30 Atomic Sit Ups (35/25) 30 Cal Row 30 Alt DB Snatch (50/35) Wed, 9/26/2018 MarbleFit ***Week 3 Challenge*** ___ 21-15-9 DB Cleans Wall Balls then 10 Cal Assault then 21-15-9 GHD Sit Ups DB Box Step Overs then 10 Burpees then 21-15-9 Cal Row Bench Press then 100' Sled Pull 21-15-9 Push Ups Mountain Climbers 100m Sprint ____ 5 sets 45 seconds on 20 seconds off Plank Holds. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/26/2018#autoOpenWod=t #wodhopper

Monday, September 24, 2018

WOD

The WOD is up! Tue, 9/25/2018 CrossFit Pull Up Progression Day 1 Week 4. 1. Max Effort Pull Ups. Begin with Strict and finish with kipping. 1 Set without letting go of the bar. 2. 15 Kipping Pull Up + 5 count Tempo Down. Perform with band if necessary. (For Ring Rows Option 25 Reps total) 3. 36 Seated Banded Rows Back Squat Tech work: 4 sets of 2 at 80% then Build up to a Heavy Double 3 Rounds - 1 Minute Stations 1. Assault Bike 2. KB Swings 3. DB Front Rack Lunge Steps (50/35) 4. GHD Sit Ups* 5. Muscle Ups (Any Style)** 6. Rest ___ *Weighted Sit Ups **Pull Ups or Dips Tue, 9/25/2018 MarbleFit ---Interval Training--- 8 Rounds Each: 20 Second work- 10 Seconds rest. 1. Weighted Lunge Steps for distance 2. Battle Ropes 3. Coffin Sit Ups (35/25) ______ Barbell Cycling. 6 Rounds Each. Every Minute on the Minute. 1. 6 Reps Hang Power Clean with about 40-50% of best Power Clean 2. 5 Reps Shoulder to Overhead with about 40-50% of best Push Press. 3. 4 Reps Hang Snatch with about 40-50% of best Snatch. ______ 10 Minute AMRAP 300m Row 20 Alt KB/DB Snatch (50/35) 10 Burpees ______ 100 Lying Tricep Extension - 45/25 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/25/2018#autoOpenWod=t #wodhopper

Sunday, September 23, 2018

WOD

The WOD is up! Mon, 9/24/2018 CrossFit Week 3 of the Total Fitness Challenge! Don't forget to submit your scores! ***Week 3 Challenge*** For Time: 3 Rounds of "Cindy" (5 Pull Ups-10 Hand Release Push Ups-15 Air Squats) then 400m Run. Good Luck Ring Rows and Rowing will be considered scaling. As a class, we will do this on Wednesday! Handstand Walk Practice Wall Walks and Handstand stuff Clean Double Clean Double Tech work: From the floor. 4 sets of 2 with 70% ___ Build up to a Heavy Double Clean. Full Squat on all cleans! AMRAP 14 Buy-In 100 Double Unders (300 Singles) then 10 Burpees over the Bar 50' Handstand walk* 10 Thrusters (95/65) 50' Handstand walk ___ 5 Wall Walks or As a team wheel barrow walk and double the reps for the workout. Mon, 9/24/2018 MarbleFit Every 45 Seconds. 1-4 - 15 Hand Release Push Ups + Gym Sprint 5-8 - 15 Sit Ups + Gym Sprint 9-12 - 15 Ring Rows + Gym Sprint 13-16 - 15 Air Squats + Gym Sprint. ___ For Time: 50 AbMat Sit Ups 20 Double Unders Gym Sprint 40 KB Swings 20 Double Unders Gym Sprint 30 Goblet Squats 20 Double Unders Gym Sprint 20 Wall Balls 20 Double Unders Gym Sprint 10 Cal Assault 20 Double Unders Gym Sprint 20 Wall Balls 20 Double Unders Gym Sprint 30 Goblet Squats 20 Double Unders Gym Sprint 40 KB Swings 20 Double Unders Gym Sprint 50 AbMat Sit Ups ____ Tabata Body Building Flutter Kicks/Planks https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/24/2018#autoOpenWod=t #wodhopper

Friday, September 21, 2018

WOD

The WOD is up! Sat, 9/22/2018 CrossFit Strength Ohs Build to a heavy single Wod Teams of 2 25 min AMRAP 100m farmer carry partner does battle ropes (Switch) 20 sledge hammer 20 t2b 20 jump squat 20 burpee Sat, 9/22/2018 MarbleFit 5 Rounds Every 3 Minutes Complete the following: 30 Double Unders (90 Singles) 30 AbMat Sit Ups 30 Mountain Climbers each Leg 100m Sprint ___ For Time: Buy-In "Grace" 30 Clean and Jerks (135/95) then 3 Rounds 2 Rope Climbs 10 Burpees over the Bar 100m Weighted Carry (45/35) ___ 4 sets of 12 Superset Seated DB Shoulder Press Seated Shrugs https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/22/2018#autoOpenWod=t #wodhopper

Thursday, September 20, 2018

WOD

The WOD is up! Fri, 9/21/2018 CrossFit Handstand Practice and stuff! Bench Press Bench Press Tech work: 75% 4 x 3 with a Pause (3 count) on the first rep. ___ Heavy Double for Day! No Pause. Bar must hit Chest every rep! 4 Rounds for time: 12 GHD Sit Ups 9 Sumo Deadlift High Pull (115/85) 6 Handstand Push Ups (55/25) then cash out with 100 Bicep Curls 45/35 (Lifestyle Counts) #FlexFriday Fri, 9/21/2018 MarbleFit 2500m Bike Ride. ___ Max AbMat Sit Ups in 5 Minutes Every Minute Buy-In 10 Double Unders (20 Singles) Rest 1 Minute Max Hand Release Push Ups in 5 Minutes Every Minute Buy-In 10 KB Swings Rest 1 Minute Max Pull Ups in 5 Minutes Every Minute Buy-In 7/5 Cal Row Rest 1 Minute Max Air Squats in 5 Minutes Every Minute Buy-In 7 Toes to Bar Rest 1 Minute Max Box Jumps in 5 Minutes Every Minute Buy-In with 100m sprint ___ 100 Bicep Curls for time! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/21/2018#autoOpenWod=t #wodhopper

Wednesday, September 19, 2018

WOD

The WOD is up! Thu, 9/20/2018 CrossFit Pull Up Progression Day 2 Week 3. 1. Max Effort Strict Pulls with or without a Band. 2. 3 sets of 5 Kipping Pull Up + 5 count Tempo Down. Perform with band if necessary. (For Ring Rows Option 3 x 8) 3. 3 Sets of 12 Banded Upright Rows Front Squat 3RM Buy-In 30 Pull Ups (Counts for Lifestyle) then AMRAP 16 75 Wall Balls 30 Alt DB Snatch (50/35) 30 Ring Dips 100m Sprint Thu, 9/20/2018 MarbleFit 50-40-30-20-10 Double Unders AbMat Sit Ups 150m on the Rower every round ___ EMOM: 10 Minutes 5 Back Squat or Front Squat 5 Box Jump Overs ___ 3 Rounds 100m Pinch Grip Carry 12 Coffin Sit Ups 2 Rope Climbs ___ 3 Way DB Shoulders 10 Front Raises. 10 Shoulder Flys. 10 Front Raise Press Outs. 3 Rounds https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/20/2018#autoOpenWod=t #wodhopper

Tuesday, September 18, 2018

WOD

The WOD is up! Wed, 9/19/2018 CrossFit Pistol Squat Practice. 1. Banded and bench Squats 2. Free Standing Snatch 3 Position Snatch 3 Position tech work: 4 sets- 50-65% Snatch Snatch Any style Snatch. Heavy Single for day. (From Floor, Hang, Power or Full) Work whichever works and finish tight! Buy-In 5 Rope Climbs (Counts for Lifestyle!) then 3 Rounds for time: 8 Deadlift (265/165) 25 AbMat Sit Ups 400m Run Wed, 9/19/2018 MarbleFit 3x Lot Run Mobility and stretch ___ 3 Rounds AMRAP 4 Minutes 200m Sprint 20 KB Swings 30 AbMat Sit Ups with Remaining Time - Battle Ropes 1 Minute Rest ___ 5 Rounds 12 Wall Ball Sit Ups 12 Seated Cable Rows 12 DB Bench Press 24 Mountain Climbers ___ Tabata Pull Overs 6x 30/10 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/19/2018#autoOpenWod=t #wodhopper

Monday, September 17, 2018

WOD

The WOD is up! Tue, 9/18/2018 CrossFit Pull Up Progression Day 1 Week 3. 1. Max Effort Strict Pulls with or without a Band. 2. 3 sets of 5 Kipping Pull Up + 5 count Tempo Down. Perform with band if necessary. (For Ring Rows Option 3 x 8) 3. 3 Sets of 5 Reps. Scap Pull Ups. Clean Clean from the Hang Tech work: 4 x 2 at 75% ___ Heavy Single for day! Get your elbows through! For Time: 6 Toes to Bar 6 Burpees over the box 24/20 10 Cleans (135/95) 6 Toes to Bar 6 Burpees over the box 8 Cleans (155/105) 6 Toes to Bar 6 Burpees over the box 6 Cleans (175/115) 6 Toes to Bar 6 Burpees over the box 4 Cleans (185/125) 6 Toes to Bar 6 Burpees over the box 2 Cleans (205/135) Cash Out with 35 Calories on the Assault Bike! (This counts for Lifestyle!) Tue, 9/18/2018 MarbleFit Pull Up Progression Day 1 Week 3. 1. Max Effort Strict Pulls with or without a Band. 2. 3 sets of 5 Kipping Pull Up + 5 count Tempo Down. Perform with band if necessary. (For Ring Rows Option 3 x 8) 3. 3 Sets of 5 Reps. Scap Pull Ups. ___ Tabata: 5 Rounds Each 30/10 1. Assault Bike 2. Bench Press 3. Box Jumps 4. KB Swings 5. Ring Rows ___ AMRAP 10 Minutes 20 Lunges (35/25) 20 Med Ball Sit Ups Gym Sprint with MedBall 10 Burpees to Med Ball Cash Out 35 Calories on Assault Bike ___ Tabata: Skull Crushers or Plate Presses https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/18/2018#autoOpenWod=t #wodhopper

Sunday, September 16, 2018

WOD

The WOD is up! Mon, 9/17/2018 CrossFit Week 2 of the Total Fitness Challenge! Submit score sheets via email! Week 2 Bonus Challenge: 3 Minute AMRAP 1 Minute Assault Bike for Distance! With remaining time As many Double Unders as possible! Scaled- Single Unders. Push Jerk 3-3-3 2-2-2-2 1-1-1-1-1 Add Weight every set. AMRAP 14 Buy-In -1 Minute of Hand Release Push Ups (This Counts for Lifestyle!) Row 21/18 20 Single Arm Hang Clean and Press 50/35 35 Double Unders Mon, 9/17/2018 MarbleFit Week 2 Bonus Challenge: 3 Minute AMRAP 1 Minute Assault Bike for Distance! With remaining time As many Double Unders as possible! Scaled- Single Unders. 10--->1 Squats Ring Rows Sit Ups Mountain Climbers Gym Sprint ___ EMOM: 7 Minutes 7 Goblet Squats 7 Hand Release Push Ups Gym Sprint ___ EMOM: 7 Minutes 7 KB Swings 7 Toes to Bar (Hanging Knee Raise) Gym Sprint ___ Tabata: Plank Hold 6 Rounds 30/10 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/17/2018#autoOpenWod=t #wodhopper

Friday, September 14, 2018

WOD

The WOD is up! Sat, 9/15/2018 MarbleFit Warm - Up: 8 Minute AMRAP Teams of 2 A: 10 HRPU 15 Sit Ups 20 Double Unders B: Battle Ropes ___ AMRAP 4 Min 3 Hang Power Snatch (75/55) 6 Hand Release Push Ups 9 Wall Balls Rest 1 Minute AMRAP 4 Min 3 Hang Power Clean (95/65) 6 Pull Ups 9 Wall Balls Rest 1 Minute AMRAP 4 Min 3 Shoulder to Overhead (115/85) 6 Toes to Bar 9 Wall Balls Rest 1 Minute AMRAP 4 Min 3 Thrusters (135/95) 6 Ring Dips 9 Wall Balls Rest 1 Minute AMRAP 4 Min 3 Deadlift (155/105) 6 Burpees Over the Bar 9 Wall Balls ___ Tabata: 5 Rounds Each - 30/10 1. Med Ball V-Ups 2. DB Shoulder Raises 3. Plate Press https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/15/2018#autoOpenWod=t #wodhopper

Thursday, September 13, 2018

WOD

The WOD is up! Fri, 9/14/2018 CrossFit Deadlift Deadlift 4 x 2 at 75% ___ Build up to a Heavy Single for Day! ---Handstand Walk Practice-- 5 Rounds for Time: 25' Handstand Walk* 12/10 Cal Assault 25' Handstand Walk 12 Alt DB Snatch 50/35 __ *5 Wall Walks. Get as close to the wall as possible. Fri, 9/14/2018 MarbleFit For Time: 1000m Row then 3 Rounds 100m Pinch Grip Carry 35/25 25' Bear Crawl High Knees Agility Ladder 5 Tire Flips 5 Rope Climbs 50' Sled Pull 100m Sprint ___ AMRAP 10 Minutes Cal Assault 10/8 30 Double Unders 15 Ring Rows 10 Sit Ups 100m Sprint ___ 100 Bicep Curls for Time https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/14/2018#autoOpenWod=t #wodhopper

Wednesday, September 12, 2018

WOD

The WOD is up! Thu, 9/13/2018 CrossFit Pull Up Progression Day 2 Week 2. 1. Max Effort Strict Pulls with or without a Band. (Green Band Max) --- If you cannot get your chin over the bar with the minimum of a Green Band-- Same thing can be performed with Rings. 2. 3 Sets Chin over Bar Hold 5 Count and Negative down 5 Count. 3 Reps 3. 3 Sets of 5 Muscle Up Transitions Clean and 2 Jerks Tech work: Clean + Hang Clean + 2 Jerks 4 x 1+1+2 at 50%- 60% - 65% - 70% ___ Then work up to a Heavy Clean + 2 Jerks! 4 Rounds for Time: 400m Run 10 Pull Ups 10 Box Jump Overs (24/20) Thu, 9/13/2018 MarbleFit 3x Lot Run - Agility and Sprints ___ --Pull Up Progression from Above-- ___ 10 Rounds for Time 10 Pull Ups 10 Hand Release Push Ups 10 Sit Ups 10 Squats 20 Minute Time Cap ___ Tabata 5 Rounds Each 30/10 1. Battle Ropes 2. Skull Crushers 3. Cable Row 4. Lunge Steps https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/13/2018#autoOpenWod=t #wodhopper

Tuesday, September 11, 2018

WOD

The WOD is up! Wed, 9/12/2018 CrossFit Snatch from Hang Tech work: High Hang and Mid Hang 4 x 1+1 at 65-70% ___ Max Snatch from the Hang. AMRAP 17 2 Rounds 6 Handstand Push Ups (55/25) 6 Power Snatch 75/55 2 Rounds 6 Handstand Push Ups 6 Power Snatch 95/65 2 Rounds 6 Handstand Push Ups 6 Power Snatch 115/85 2 Rounds 6 Handstand Push Ups 6 Power Snatch 135/95 With Remaining time As Many Snatches as Possible (155/105) ____ *6 Burpees over the Bar Wed, 9/12/2018 MarbleFit 3 Rounds 1 Minute Each 1. Calorie Assault 2. Wall Ball Sit Ups 3. Farmer's Carry. 4. Alt DB Snatch 5. Hand Release Push Ups 6. Rest ___ Bench Press 6 sets of 6 at 70% 12 Minutes ___ 4 Rounds 10 Dumbbell Bench Press 10 Ring Rows 10 V-Ups https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/12/2018#autoOpenWod=t #wodhopper

Monday, September 10, 2018

WOD

The WOD is up! Tue, 9/11/2018 CrossFit This year marks the 17th Anniversary of the Attacks of September 11th, 2001. No matter where you were during these events, there is no doubt it had an impact on our lives from then on. We salute those who have fallen on this day and those who aided in the efforts to save the ones that didn't. #NeverForget Warm-up: 2001m Row Pull Up Progression Day 1 Week 2. 1. Max Effort Strict Pulls with or without a Band. (Green Band Max) --- If you cannot get your chin over the bar with the minimum of a Green Band-- Same thing can be performed with Rings. 2. 3 Sets Chin over Bar Hold 5 Count and Negative down 5 Count. 3 Reps 3. 2 Sets of 15 Banded Upright Rows Push Press 10 Minutes to Establish 1 Rep Max for Day. "343-Tribute" 25 Deadlifts (225/155) 50 Wall Ball Shots (20/14) 150 Double Unders (450 Singles) 50 KB Swings (53/35) 25 Pull Ups 43 Burpees over the Bar 20 Minute Cap Tue, 9/11/2018 MarbleFit Same as CrossFit. 9-11 Tribute. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/11/2018#autoOpenWod=t #wodhopper

Sunday, September 9, 2018

WOD

The WOD is up! Mon, 9/10/2018 CrossFit The Total Fitness Challenge begins today! Hope you all did a good amount of meal prep for the week! Week 1 Feats of Strength! 3 Minute Blind Calorie Row. Athletes will have 3 Minutes to Row as Many Calories as Possible. The screen will be down the entire time where you will be unable to see where you are at. Athletes will start in the rower with the handle in the rack. When time is called, athletes must stop rowing. All Athletes will have the entire week to submit their best score. Good Luck! Back Squat Pause 3ct 4 x 2 at 70% then Work up to a Heavy 3 Count Pause. 15 Minutes. 14 Minute AMRAP 30 DB Clean and Jerk (50/35) 30 Coffin Sit Ups (45/35) 30 Hand Release Push Ups 5 Rope Climb Ascents Mon, 9/10/2018 MarbleFit EMOM 7 Minutes: 1 Suicide Half Gym and Full Gym Sprint 10 Sit Ups ____ 6 Minute AMRAP 10 Wall Balls 10 Hand Release Push Ups 20 Mountain Climbers Gym Sprint 1 Minute Rest 6 Minute AMRAP 10 KB Swings 10 Weighted Sit Ups Gym Sprint 1 Minute Rest 6 Minute AMRAP 10 Goblet Squats 2 Rope Climb Ascents Gym Sprint 1 Minute Rest 6 Minute AMRAP 20 Double Unders (150 Singles) 10 Knees to Elbow Gym Sprint ____ Tabata Shrugs https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/10/2018#autoOpenWod=t #wodhopper

Friday, September 7, 2018

WOD

The WOD is up! Sat, 9/8/2018 MarbleFit EMOM: 8 Minutes 5 Pull Ups 7 Hand Release Push Ups 9 Squats ___ 5 Rounds For Time: 21 Lateral Hops over the bar 12 Cleans (95/65) 12 Toes to Bar 100' Farmers Carry (70/53) 20 Minute Cap. ___ Tabata: 6x 30/10 1. Battle Ropes 2. Cable Rows 3. Banded Triceps. Sat, 9/8/2018 CrossFit Wod Teams of 2 Buy in 2500m row Then 4rft 10 turkish get up (53/35) 20 bench press (135/95) 30 med ball partner pass 40 jumping lunges 50 double unders https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/08/2018#autoOpenWod=t #wodhopper

Thursday, September 6, 2018

WOD

The WOD is up! Fri, 9/7/2018 CrossFit Power Clean Tech work: 4 Sets of 2 from the hang. 75% of best Power. __ Build up a to Heavy Single from the Hang. For Time: 21-15-9 Deadlift (255/165) Handstand Push Ups (55/25)* 50 Foot Handstand Walk** ___ *KB Shoulder to Overhead (53/35) **100' Pinch Grip Carry (45/35) Fri, 9/7/2018 MarbleFit AMRAP 8 Minutes 10 Wall Balls 12 Hand Release Push Ups 14 AbMat Sit Ups ___ 5 Rounds for time: 8 KB Swings 12 Ring Rows Gym Sprint ___ 3 Rounds 1 Minute Each Station 1. Double Unders 2. Wall ball Sit Ups 3. Box Jump 4. Cal Row 5. Rest ___ Bicep Tabata https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/07/2018#autoOpenWod=t #wodhopper

Wednesday, September 5, 2018

WOD

The WOD is up! Thu, 9/6/2018 CrossFit Pull Up Progression Day 2 Week 1. 1. Max Effort Strict Pulls with or without a Band. (Green Band Max) --- With out Band (2 Sets of 10 Jumping Pull Ups) 2. 3 Sets Chin over Bar Hold 5 Count and Negative down 5 Count. 3 Reps 3. 3 Sets of 5 Reps. Scap Pull Ups. Snatch Double Tech Work: 4 sets of 2 at 70-75% __ Heavy Double for Day! Work for a full squats For Time: 400m Sprint 9-7-5 Squat Snatch (115/85) CTB Pull Ups Ring Push ups 400m Sprint Thu, 9/6/2018 MarbleFit 3 Laps Agility and Sprint. ___ 5 Rounds 1 Minute of Work 20 Seconds rest in between. 20 AbMat Sit Ups --- with remaining time as many KB Swings as Possible. ___ 5 Rounds 1 Minute of Work 20 Seconds rest in between. 7 Cal Assault --- with remaining time as many Pull Ups as possible. ___ 5 Rounds 1 Minute of Work 20 Seconds of rest in between. 30 Double Unders --- with remaining time as many Wall Balls as possible. ___ 5 Rounds 1 Minute of Work 20 Seconds of rest in between. 20 Lunge Steps --- with remaining time as many Rope Climbs as possible. ___ Tabata: Wall Sit Plate Pass. 6x 30/10 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/06/2018#autoOpenWod=t #wodhopper

Tuesday, September 4, 2018

WOD

The WOD is up! Wed, 9/5/2018 CrossFit Front Squat 5RM For Time: 10 Squat Cleans 135/95 2 Rope Climbs 8 Squat Cleans 155/105 2 Rope Climbs 6 Squat Cleans 185/125 2 Rope Climbs 4 Squat Cleans 225/135 2 Rope Climbs 2 Squat Cleans 245/145 2 Rope Climbs ___ Rope Climb Scale = 6 Tire Flips First come first serve to everything! Wed, 9/5/2018 MarbleFit Tabata 6x 30/10 1. Battle Ropes 2. Wall Ball Sit Ups 3. Box Jump Overs 4. Cal Bike 5. Ring Rows ___ 1--->10 DB Front Squats Toes to Bar 20 Double Unders every Round ___ Body Building 3 Sets of 20 Barbell Rows Add weight every set. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/05/2018#autoOpenWod=t #wodhopper

Monday, September 3, 2018

WOD

The WOD is up! Tue, 9/4/2018 CrossFit Pull Up Progression Day 1 Week 1. 1. Max Effort Strict Pulls with or without a Band. (Green Band Max) --- With out Band (2 Sets of 10 Jumping Pull Ups) 2. 3 Sets Chin over Bar Hold 5 Count and Negative down 5 Count. 3 Reps 3. 2 Sets of 15 Ring Rows. Jerk 70% 4 sets of 2 Hold the catch on the second rep. ___ Heavy Single for Day For Time: 100m Sprint 35 Calorie Bike 45 KB Swings 55 Box Jump Overs 65 AbMat Sit Ups 100m Sprint Tue, 9/4/2018 MarbleFit EMOM: 20 Minutes 1. 12/10 Cal Row 2. 30 KB Swings 3. 15 Coffin Sit Ups 4. 25 Hand Release Push Ups 5. 100m Sprint ___ Super Set - 5 Sets 12 Bench Press 12 DB Bench Press 1 Minute between sets ___ Body Building 3 Sets each 20 Reps Skull Crushers Cuban Press AbMat Sit Ups 1 Minute between sets. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/04/2018#autoOpenWod=t #wodhopper

Sunday, September 2, 2018

WOD

The WOD is up! Mon, 9/3/2018 Shannon Fundraiser "Greenbriar Flood WOD" "Greenbriar Flood WOD" AMRAP 23 Minutes Buy-In 1000m Row then 50 Double Unders (100 Singles) 24 Wall Balls 12 Alt DB Snatch (50/35) 6 Toes to Bar at the end of 23 Minutes Cash Out - 50 Burpees Shannon House Fundraiser is today! Please arrive on time so we can properly organize heats for the workout! Thanks. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/03/2018#autoOpenWod=t #wodhopper

Friday, August 31, 2018

WOD

The WOD is up! Sat, 9/1/2018 MarbleFit For time: 50 Wall Balls. First 4 Done Choose Cards. ___ 6 Minute AMRAPs. 1 Minute Break in between 4th Place- Diamonds Hand Release Push ups AbMat Sit Ups Double Unders 3rd Place- Clubs KB Swings Pull Ups Weighted Sit Ups 2nd Place- Hearts Toes to bar Alt DB Snatch Cal Bike 1st Place- Spades Burpees over the DB DB Thrusters Royalty = 12 Reps Ace = 15 Reps ___ Sat, 9/1/2018 CrossFit Strength Bench press Find 2 rep. (3 sec pause + no pause) Wod Teams of 2 4 rft 50 med ball situp passes. (4 ft space between) 200 scissor kicks (partner holds plank) 50 t2rings (partner static bar hang) 100 squats (partner holds wall sit (45/25)) 100m run. *if partner loses static position switch. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/01/2018#autoOpenWod=t #wodhopper

Wednesday, August 29, 2018

WOD

The WOD is up! Thu, 8/30/2018 CrossFit Warm- Up: AMRAP 8 Minutes 9 Overhead Squats (75/55) 1 Rope Climb (Legless for Guys) 9 Toes to bar AMRAP 6 Minutes Row 600m 1 Round of Cindy (5 Pull Ups, 10 HRPU, 15 Air Squats) with Remaining time as many Snatches as Possible. 75/55 Rest 2 Minutes AMRAP 6 Minutes Row 500m 2 Rounds of Cindy with remaining time as many Snatches as Possible 95/65 Rest 2 Minutes AMRAP 6 Minutes Row 400m 3 Rounds of Cindy with remaining time as many Snatches as Possible 115/85 Score = Total Snatches completed. Thu, 8/30/2018 MarbleFit AMRAP 12 Minutes 250m Row 15 Wall Ball Sit Ups ___ Back Squat 8 Sets of 5. Use comforable weight. Slow Down, Fast Up! Increase as you like. Get Deep! ___ EMOM: 8 Min 5 Power Snatch + Gym Sprint ___ Plank Hold Tabata 6x 30/10 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/30/2018#autoOpenWod=t #wodhopper

Tuesday, August 28, 2018

WOD

The WOD is up! Wed, 8/29/2018 CrossFit Back Squat 5 x 3 at 75% ___ Build up to a Heavy Double for Day! For Time: 3000m Assault Bike 50 Wall Ball Shots 40 Box Jump Overs 30 GHD Sit Ups 20 DB Clean and Press (50/35) 100m Sprint Wed, 8/29/2018 MarbleFit 3x Lot Run Agility and Stretch ___ For Time: 30-25-20 Double Unders KB Swings 100m Sprint then 21-15-9 Goblet Squats AbMat Sit Ups Mountain Climbers then 15-12-9 Calorie Row Pull Ups (Ring Rows) 100m Sprint then 12-9-6 Wall Balls Toes to Bar (Pikes) then 21 Burpee Box Jump Overs. ___ Russian Twists 6x 30/10 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/29/2018#autoOpenWod=t #wodhopper

Monday, August 27, 2018

WOD

The WOD is up! Tue, 8/28/2018 CrossFit Clean and 2 Jerks Tech work: 75% 4 sets 1 + 2 ___ Strength - Build up to a Heavy 1 + 2 AMRAP 15 3 Bear Complex (95/65)* 400m Run 10 BOB's ___ *Bear Complex = Squat Clean + Shoulder to Overhead + Back Squat + Shoulder to Overhead Tue, 8/28/2018 MarbleFit 1000m Row for time ___ AMRAP 18 Minutes 2 Rope Climb or 6 Tire Flips 12 Hang DB Clean and Press 100m Plate Carry 12 GHD Sit Ups 100m Sprint no weight. ___ Bench Press 10 Minutes Build up to a Heavy 5 Rep Bench. ___ Body Building Super Set Seated DB Shoulders 3 x 12 Face Pulls with Band 3 x 20 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/28/2018#autoOpenWod=t #wodhopper

Sunday, August 26, 2018

WOD

The WOD is up! Mon, 8/27/2018 CrossFit Push Press EMOM:12 Minutes Min 1-3: 5-5-5 Min 4-7: 3-3-3-3 Min 8-12: 1-1-1-1-1 Increase weight each set. For Time: 20 Double Unders 10 Handstand Push Ups (55/25) 16 Alt DB Snatch (50/35) 40 Double Unders 10 Handstand Push Ups 16 Alt DB Snatch 40 Double Unders 10 Handstand Push Ups 16 Alt DB Snatch 40 Double Unders 10 Handstand Push Ups 16 Alt DB Snatch 100 Double Unders 10 Handstand Push Ups 16 Alt DB Snatch Mon, 8/27/2018 MarbleFit 3 Rounds 45 seconds on 15 seconds off: 1. 20 Mountain Climbers + Gym Sprint 2. 15 Squat Jumps + Gym Sprint 3. 10 Wall Balls + Gym Sprint 4. 15 AbMat Sit Ups + Gym Sprint 5. 20 Doubles + Gym Sprint ___ 4 Rounds For Time: 100m Sprint 10 Hand Release Push Ups 100m Sprint 10 Pull Ups (Ring Rows) 100m Sprint 10 KB Swings 100m Sprint 10 Goblet Squats ___ Banded Tricep Extension Tabata 6 Rounds 30/10 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/27/2018#autoOpenWod=t #wodhopper

Friday, August 24, 2018

WOD

The WOD is up! Sat, 8/25/2018 Kickball Kickball at Michael J. Tighe Park! Meet us over by the baseball fields for some fun Kickball! 9am! Sat, 8/25/2018 CrossFit Teams of 2 Buy in: 150 wall balls (if ball drops or teams stop 10 burpees for all) Then 4 rft 30 hang squat cleans (95/65) 30 dumbell single leg box step (50/35) 30 pushups Then Cash out 200 hollow body rocks https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/25/2018#autoOpenWod=t #wodhopper

Thursday, August 23, 2018

WOD

The WOD is up! Fri, 8/24/2018 CrossFit Snatch 3 Position Snatch 3 Position Tech work: 4 sets 1+1+1 at about 65% Full Squat Each rep. Or Catch and ride down. __ Snatch from Hang Max for Day. Kickball at Michael J. Tighe Park! Meet us over by the baseball fields for some fun Kickball! 9am! Fri, 8/24/2018 MarbleFit 400m Run(Row) 10 Rounds 10 Dips Any Style 10 Goblet Squats 400m Run(Row) then 3 Rounds 20 Jumping Jacks 20 Lunge Steps 20 AbMat Sit Ups 20 KB Swings EMOM: 5 Hand Release Push Ups ___ 3 Minute Break ___ 2 Rounds 1 Minute Each Accumulate as Many Reps as Possible. 15 Second break in between! 1. Holding a plate Scissor Kicks Abs 2. Bicep Curls 3. Double Unders 4. Bicep Curls 5. Box Jump Overs 6. Bicep Curls https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/24/2018#autoOpenWod=t #wodhopper

Wednesday, August 22, 2018

WOD

The WOD is up! Thu, 8/23/2018 CrossFit Front Squat 3RM Front Squat 3RM Beat your number from August 6th! For Time: 800m Run 20 Handstand Push Ups (No Deficit) 20 GHD Sit Ups 600m Run 15 Handstand Push Ups (25/10) 20 Coffin Sit Ups 400m Run 10 Handstand Push Ups (55/25) 20 Toes to Bar Thu, 8/23/2018 MarbleFit 3 Laps around the Lot then 24-20-16-12-8 Cal Assault Hang DB Cleans then 3 Laps around the Lot ___ Every Minute on the Minute 6 Minutes Each 1. 15 Sit Ups + Gym Sprint 2. 15 Hand Release Push Ups + Gym Sprint 3. 15 Goblet Squats + Gym Sprint ___ 5 Minutes Suicides Every Complete Run perform 5 Toes to bar https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/23/2018#autoOpenWod=t #wodhopper

Tuesday, August 21, 2018

WOD

The WOD is up! Wed, 8/22/2018 CrossFit For time: 1000m Row 50 Thruster (45lbs) 30 Pull Ups Bench Press Bench Press 10 Minutes to establish a Heavy Double for Day! 5 Rounds For Time: 6 Box Jump Over (30/24) 12 Alt DB Snatch Rope Climb (Legless gentlemen) Wed, 8/22/2018 MarbleFit AMRAP 4 Minutes 20/15 Calorie Row 15 Toes to bar with remaining time complete as many Wall Balls as possible. Rest 2 Minutes AMRAP 4 Minutes 20/15 Calorie Row 15 Toes to bar with remaining time complete as many KB Swings as possible. Rest 2 Minutes AMRAP 4 Minutes 20/15 Calorie Row 15 Toes to bar with remaining time complete as many Rope Climbs or Pull Ups as possible. ___ Body Building 60 Reps Each Movement. A. Seated DB Press (DB Bench) B. Seated Cable Row C. Standing Triceps Extension D. Lying Leg Raises https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/22/2018#autoOpenWod=t #wodhopper

Monday, August 20, 2018

WOD

The WOD is up! Tue, 8/21/2018 CrossFit Clean Tech work: Hang Clean + Front Squat 4 x 2 + 1 at about 70% of best clean Strength: Heavy Single Hang Clean for day! For Time: "Gracie-Ann" 50-40-30-20-10 Double Unders AbMat Sit Ups 6 Clean and Jerks (135/95) Tue, 8/21/2018 MarbleFit For Time: Teams of 2 Row 2500m 250m Increments ___ EMOM: 12 Odd: 15 Bench Press (95/65) Even: 15 KB Swings (44/35) ___ Teams of 2: AMRAP 10 Minutes Partner 1- Sled Pull Partner 2- 10 Goblet Squats 10 Dips 10 Sit Ups 100m Sprint https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/21/2018#autoOpenWod=t #wodhopper

Sunday, August 19, 2018

WOD

The WOD is up! Mon, 8/20/2018 CrossFit Jerk Push Jerk + Split Jerk Tech work: 4 x 1+2 about 70% of best Jerk Strength: Heavy 1 + 1 for Day AMRAP 14: 50 Roberts (BOBs) 30 Shoulder to Overhead (115/85) 10 Muscle Ups - Ring or Bar (15 CTB Pull Ups Ladies) Mon, 8/20/2018 MarbleFit Tabata : 6x 30 Seconds on 10 Seconds off 1. AbMat Sit Ups 2. Box Jumps 3. Hand Release Push Ups 4. Wall Balls 5. Alt DB Snatch __ For Time: 50-40-30-20-10 Double Unders Ring Rows __ 4 Rounds 45 Seconds Assault Bike 45 Seconds Lunge Steps 15 Second Transition time https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/20/2018#autoOpenWod=t #wodhopper

Friday, August 17, 2018

WOD

The WOD is up! Sat, 8/18/2018 MarbleFit Teams of 2: 30 Minutes to Complete 150 Ground to Overhead Every 30 Reps the weight increases. Weights will be used as follows 1. 95/65 2.115/85 3.135/95 4.155/105 5.185/125 Every 5 Minutes Teams will complete 30/20 Calorie Row 20 Toes to Bar before they begin lifting. 0:00, 5:00, 10:00, 15:00, 20:00 and 25:00 For every rep not completed one second will be added to final score. Good Luck! Body Build- 3 way triceps 3 sets 10 Skull Crusher, 10 Pull Over, 10 Press with a plate. 5 Minute Plank hold, every stop 5 Sit Ups https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/18/2018#autoOpenWod=t #wodhopper

Thursday, August 16, 2018

WOD

The WOD is up! Fri, 8/17/2018 CrossFit Back Squat Pause 3ct Back Squat Pause 3ct Build Up to a Heavy Single for Day! 5 Rounds for Time: 8 Chest to Bar Pull Ups 12 Hang DB Clean (50/35) 16 Front Rack Lunge Steps Fri, 8/17/2018 MarbleFit 10--->1 Squats Ring Rows Mountain Climbers Gym Sprint __ AMRAP 14 Minutes 250m Row 12 Goblet Squats 250m Row 100' Pinch Grip Carry 30 Double Unders (60 Single) __ Wall Squat Plate Pass then Bicep Curls Against wall Tabata 6x 30/10 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/17/2018#autoOpenWod=t #wodhopper

Wednesday, August 15, 2018

WOD

The WOD is up! Thu, 8/16/2018 CrossFit AMRAP 4 Minutes 15/12 Calorie Assault (20/15 - Cal Row) 21 Deadlift 225/155 15 BOB Rest 2 Minute AMRAP 4 Minutes 15/12 Calorie Assault 21 Deadlift 205/145 15 BOB Rest 2 Minute AMRAP 4 Minutes 15/12 Calorie Assault 21 Deadlift 185/135 15 BOB Rest 2 Minute AMRAP 4 Minutes 15/12 Calorie Assault 21 Deadlift 155.105 15 BOB Bench Press Bench Press 5 Rep Max for Day 15 Minute Cap. Thu, 8/16/2018 MarbleFit 3x Lot Run and Mobility/Agility ___ 1. Complete as Many Calories on Bike as Possible in 6 Minutes Buy In Every minute with 5 Squats 1 minute Break 2. Complete as Many Double Unders as Possible in 6 Minutes Buy In Every minute with 5 Ring Rows 1 minute Break 3. Complete as Many Coffin Sit Ups as Possible in 6 Minutes Buy In Every minute with 5 Burpees 1 minute Break 4. Complete as Many Back Squats as Possible in 6 Minutes Buy In Every minute with 5 Toes to Bar ___ Tabata 6x 30/10 Plank Hold Upright Row or Shrugs https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/16/2018#autoOpenWod=t #wodhopper

Tuesday, August 14, 2018

WOD

The WOD is up! Wed, 8/15/2018 CrossFit Stretch and Mobilize __ For Time: 400m Run 15 Box Jump Overs (24/20) 30 Wall Balls 400m Run 15 HSPU 30 KB Swings (53/35) 400m Run 15 Box Jump Overs 30 Wall Balls __ AMRAP 12 Minutes Double Unders Every 90 seconds Perform 1 Clean and Jerk Begin the workout with 1 Clean and Jerk Add weight every round! Build up to your heaviest Clean and Jerk. Score is Number of Double Unders combined with Amount Lifted. __ Tabata: AbMat Sit Ups 6x 30/10 Wed, 8/15/2018 MarbleFit 3 Minute to complete the following Round 1: 400m Run 12 Toes to Bar Round 2: 400m Run 12 Hang DB Cleans Round 3: 400m Run 12 Pull Ups Round 4: 400m Run 12 Hand Release Push Ups Round 5: 400m Run 12 GHD Sit Ups Round 6: 400m Run 12 Alt DB Snatch Round 7: 400m Run 3 Rope Climbs (6 Tire Flips) (Run can be substituted with Row) ___ Bench Dips (Feet Up Preferably) One Arm DB Row Seated DB Overhead Press 5 Sets of 10 each https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/15/2018#autoOpenWod=t #wodhopper

Monday, August 13, 2018

WOD

The WOD is up! Tue, 8/14/2018 CrossFit Snatch Tech 5 Minutes to hit 3 Snatch from Floor + 1 Overhead Squat with Light weight. then EMOM:12 Min 1-3 Snatch 4 Reps Add each set Min 4-6 Snatch 3 Reps Add each set Min 7-9 Snatch 2 Reps Add each set Min 10-12 Snatch 1 Rep Add each set All reps from the floor. Add every set. 21-15-9-6 Alt DB Snatch (50/35) Coffin Sit Ups (45/35) Sumo Deadlift High Pull (115/85) 250m Row each round Tue, 8/14/2018 MarbleFit For time: 400m Row 30 Box Jump Overs 400m Row 30 KB Swings 400m Row 30 Wall Balls 400m Row 30 Toes to Bar 400m Row 30 Double Unders ___ Bench Press 10 Sets of 10. 95/65 ___ 5 sets of 10 Straight Leg Deadlift ___ Partner MedBall Sit Up Tosses Tabata 6x 30/10 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/14/2018#autoOpenWod=t #wodhopper

Sunday, August 12, 2018

WOD

The WOD is up! Mon, 8/13/2018 CrossFit Push Press Push Press 3-3-3 2-2-2-2 1-1-1-1-1 Build up every set. (12 Sets so strategize properly) Use the lighter sets to work on technique and build proper mechanics. AMRAP 12 Minutes 9 Shoulder to Overhead (155/105) 15 T2B 2 Rope Climb Mon, 8/13/2018 MarbleFit AMRAP 12 500m Row 40 Squats 30 Sit Ups 20 Hand Release Push Ups 10 Pull Ups ___ Tabata: 6x 30/10 1. Skull Crushers 2. Goblet Squats 3. Alt DB Snatch 4. Farmers Carry 5. Weighted Sit Ups ___ 100 Pikes as fast as possible https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/13/2018#autoOpenWod=t #wodhopper

Friday, August 10, 2018

WOD

The WOD is up! Sat, 8/11/2018 MarbleFit Stretch and Mobilize __ 400m Row 15 Box Jump Overs 30 Wall Balls 400m Row 15 KB Swings 30 HRPU 400m Row 15 Box Jump Overs 30 Wall Balls __ AMRAP 7 Minutes Burpees to Target Every Minute Perform 1 Clean and Jerk (135/95) Begin the workout with 1 Clean and Jerk __ Tabata: Shoulder Shrugs/High Pulls 6x 30/10 Sat, 8/11/2018 CrossFit Farewell to Kathryn wod 17 rft EMOM 90 seconds 5 burpees Teams of 3 8 snatch ( 115/ 75) 18 pullups 2000 m assault bike https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/11/2018#autoOpenWod=t #wodhopper

Thursday, August 9, 2018

WOD

The WOD is up! Fri, 8/10/2018 MarbleFit 5 Rounds: 10 Squats 10 KB Swings 10 Jumping Jacks 100m Sprint ___ 1--->10 DB Cleans Ring Dips (Bench Dips) 100m Sprint rest 1 minute 10--->1 Goblet Squats Wall Ball Sit Ups 100m Sprint ___ 100 Bicep Curls for time Fri, 8/10/2018 CrossFit Deadlift Deadlift Tech: 5 sets of 3 at 70% ___ Build up to a heavy Double for day. For Time: 10 Alt DB Snatch 50/35 20 AbMat Sit Ups 10 Thrusters (95/65) 10 Alt DB Snatch 50/35 20 AbMat Sit Ups 9 Thrusters (115/85) 10 Alt DB Snatch 50/35 20 AbMat Sit Ups 8 Thrusters (135/95) 10 Alt DB Snatch 50/35 20 AbMat Sit Ups 7 Thrusters (155/105) 10 Alt DB Snatch 50/35 20 AbMat Sit Ups 6 Thrusters (175/125) 10 Alt DB Snatch 50/35 20 AbMat Sit Ups 5 Thrusters (185/135) https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/10/2018#autoOpenWod=t #wodhopper

Wednesday, August 8, 2018

WOD

The WOD is up! Thu, 8/9/2018 MarbleFit Mobilize and Stretch. ___ AMRAP 4 Minutes 15/12 Calorie Assault 21 Deadlift 225/155 15 BOB Rest 2 Minute AMRAP 4 Minutes 15/12 Calorie Assault 21 Deadlift 205/145 15 BOB Rest 2 Minute AMRAP 4 Minutes 15/12 Calorie Assault 21 Deadlift 185/135 15 BOB Rest 2 Minute AMRAP 4 Minutes 15/12 Calorie Assault 21 Deadlift 155.105 15 BOB ___ Bench Press 5 x 5 You Choose weight. Superset with 5 Pull Ups or 10 Ring Rows ___ 100 Sit Ups for time! Thu, 8/9/2018 CrossFit Shoulder Press 7 Minutes to hit a Heavy Single Strict Press. ___ 7 Minute EMOM: 80% of your 1RM 4 Reps. 5 Rounds For Time: 2 Rope Climb* 10 Cal Assault 12 GHD Sit Ups 15 KB Swings (53/35) ___ https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/09/2018#autoOpenWod=t #wodhopper

Tuesday, August 7, 2018

WOD

The WOD is up! Wed, 8/8/2018 MarbleFit EMOM: 15 1. 20 Air Squats + Gym Sprint. 2. 20 Jumping Jacks + Gym Sprint 3. 20 Light KB Swings + Gym Sprint __ 10 Rounds for time: 250m Row 10 Coffin Sit Ups 20 Double Unders __ Tabata: Plank Hold/Flutter Kicks 6x 30/10 Wed, 8/8/2018 CrossFit Snatch from Hang Snatch from Hang below knee Tech work: 4 sets of 1 Hang Squat Snatch + 1 Snatch Balance 65-70% ___ Strength: Heavy Single Snatch from Hang Below Knee 5 Rounds for time: 20 Calorie Row 15 Hang DB Clean and Press (50/35) https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/08/2018#autoOpenWod=t #wodhopper

Monday, August 6, 2018

WOD

The WOD is up! Tue, 8/7/2018 MarbleFit EMOM: 7 Minutes 7 Empty Bar Thruster 7 Push Ups 7 Pull Ups ___ For Time: 35 Double Unders 10 Back Squat 35 Double Unders 8 Back Squat 35 Double Unders 6 Back Squat 35 Double Unders 4 Back Squat 35 Double Unders 2 Back Squat Add weight every set. Begin with 40% of best and work up each round. (70 Singles) __ Body Building 3 sets of 20 Each DB Bench Press Tricep Extensions Upright Row or Cable Row Tue, 8/7/2018 CrossFit Clean and Jerk Clean and Jerk Tech work: 4 sets of 1 Squat Clean + 2 Jerks 75% ___ Strength: Build up to a Heavy Single AMRAP 15 9 Handstand Push Ups 12 Deadlift (155/105) 7 T2B 9 Hang Clean 5 CTB Pull Ups 6 Shoulder to Overhead https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/07/2018#autoOpenWod=t #wodhopper

Sunday, August 5, 2018

WOD

The WOD is up! Mon, 8/6/2018 MarbleFit 3x Lot Run Mobilize-Agilitize __ AMRAP 12 Minutes 250m Row 10 Hand Release Push Ups 100m Sprint __ EMOM: 20 Minutes 1. 30 AbMat Sit Ups 2. 15 Box Jump Overs 3. 10 Pull Ups (20 Ring Rows) 4. 12/8 Calorie Rower __ BodyBuilding 100 Leg Raises holding a plate. In as little sets as possible. Mon, 8/6/2018 CrossFit Front Squat 3RM Build up to a Heavy Triple for Day 4 Rounds for time: 400m Sprint 20 Wall Balls 20 Double Unders https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/06/2018#autoOpenWod=t #wodhopper

Friday, August 3, 2018

WOD

The WOD is up! Sat, 8/4/2018 Summer Throwdown Summer Throwdown 2018 WOD 1 15-12-9-6-3 Calories Assault Bike Front Squat 95/65 - 115/85 - 135/95 - 155/105 - 185/135 All weights from the floor. Athletes must change their own weights. Judges must reset the calories on the bike each round. 10 Minute Cap. No Scaled option. Good Luck! Summer Throwdown 2018 WOD 2 35 Pull Ups* 35 Burpee Box Jump Overs (24/20) 35 Power Snatch 75/55 ____ *Scaled option RIng Rows - 45/35 with a training bar. 12 Minute Cap. Summer Throwdown 2018 WOD 3 Part 1 With a 12 minute Running clock. Row 1000m as fast as possible. This is part 1. Summer Throwdown 2018 WOD 3 Part 2 With the time remaining from Part 1 Athletes will perform a 1 Rep Max Hang Clean from above the knee. Athletes must deadlift the weight before cleaning it or rep will not count. If the bar passes below the knee after the deadlift, no rep. Good Luck! Summer Throwdown 2018 WOD 4 Top 5 Advance to the 4th and final workout! (Rx) For time:* 100 Double Unders 50 Alt DB Snatch (50/35) 25 Toes to Bar 5 Rope Climb ___ Scaled: 100 Singles 50 Alt DB Snatch (35/20) 25 AbMat Sit Ups 100 Singles 12 Minute Cap. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/04/2018#autoOpenWod=t #wodhopper

Thursday, August 2, 2018

WOD

The WOD is up! Fri, 8/3/2018 CrossFit AMRAP in 14 minutes ascending reps.... 3 of each, 6 of each, 9 of each and so on... Deadlift (155/105) Handstand Push Ups* 5 Box Jump Overs (24/20) every round. ___ *Hand Release Push Ups OK Snatch Triple Squat Snatch Triple 6 sets of 3 Begin with 50% and work your way up for 6 sets until you hit a heavy triple. Fri, 8/3/2018 MarbleFit 5 Rounds 20 Bench Press (95/65) 20 Calories on the rower ___ 3 Rounds 1 Minute Stations 1. Tire Flips 2. Double Unders 3. KB Swings 4. Box Jump Overs 5. Wall Walks 6. Rest ___ 100 Bicep Curls for time! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/03/2018#autoOpenWod=t #wodhopper

Wednesday, August 1, 2018

WOD

The WOD is up! Thu, 8/2/2018 CrossFit For Time: 750m Assault Buy-In then 21-15-9-6 Front Rack Lunge Steps (50/35) Pull Ups then 150 Double Unders (400 Singles) Cash Out Jerk Jerk Tech work: 4 sets of 2 at the following percentages 50%-60%-65%-70% Then Build up to a Heavy Single for the Day! Thu, 8/2/2018 MarbleFit Row 1000m then 10 Rounds 5 Pull Ups 10 Push Ups 15 Squats then Row 1000m ___ Front Squat or Back Squat 6-6-6-6-6-6 Begin with 40% and add weight from there. ___ 15-12-9 Weighted Lunge Steps Burpees Gym Sprint ___ Barbell Row Tabata https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/02/2018#autoOpenWod=t #wodhopper

Tuesday, July 31, 2018

WOD

The WOD is up! Wed, 8/1/2018 CrossFit 5 Rounds for time: 5 ManMakers (50/35) 10 Burpees over DBs 15 Coffin Sit Ups (45/35) Clean Double Tech work: 4 sets of 3 at the following percentages 50%-55%-60%-65% then build up to a Heavy Squat Clean Double For Day Wed, 8/1/2018 MarbleFit Tabata 6x 30/10 1. Calorie Row 2. Alt DB Snatch 3. Farmers Carry 4. Anchored Sit Ups 5. KB Swings ___ 21-15-9-6 Hand Release Push Ups Hanging Knee Raises Sumo Deadlift High Pull Gym Sprint ___ 100 Double Unders for time ___ Tabata: Planks/Flutter Kicks/Any Abs https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/01/2018#autoOpenWod=t #wodhopper

Monday, July 30, 2018

WOD

The WOD is up! Tue, 7/31/2018 CrossFit Fly High 22 AMRAP 13 Minutes "Fly High 22" 22 Cal Row 22 Power Cleans (95/65) 22 Wall Balls 22 Toes to Bar Back Squat 5RM Tue, 7/31/2018 MarbleFit AMRAP 7 Minutes 10 Squats 10 Push Ups 10 Sit Ups 10 Jumping Jacks 1 Gym Sprint ___ For Time Teams of 2 Complete As many reps as possible in 20 minutes: 50 Burpees 50 Power Cleans (95/65) 50 Box Jump Overs 50 Wall ball Sit Ups 50 Shoulder to Overhead (95/65) One person works on list the other Bikes 7 Calories. ___ Tabata 10x A. Skull Crushers B. Plate Presses https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/31/2018#autoOpenWod=t #wodhopper

Sunday, July 29, 2018

WOD

The WOD is up! Mon, 7/30/2018 CrossFit 4 Rounds for time: 400m Run 3 Rope Climbs - No Legs for Gentlemen 20 Alt DB Snatch 50/35 Sit Ups 1 Minute Push Press 3-3-3 2-2-2-2 1-1-1-1-1 Build up each set and work up to a Heavy Single. Mon, 7/30/2018 MarbleFit 3 Laps Agiility and sprints ___ 5 Rounds 1 Minute of work followed by 1 Minute of Rest Buy-in each round with 20 Sit Ups then complete as many Wall Balls as possible ___ 5 Rounds 1 Minute of work followed by 1 Minute of Rest Buy-In each round with 12/10 Calories on Rower then with remaining time As many KB Swings as possible. ___ 5 Rounds 1 Minute of work followed by 1 Minute of Rest Buy-in each round with 30 Double Unders or 60 Singles Then with time remaining as many Goblet Squats as possible. ___ Body Building 3 Sets of 20 Each DB Bench Ring Rows Unbroken Anchored Weighted Sit Ups https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/30/2018#autoOpenWod=t #wodhopper

Friday, July 27, 2018

WOD

The WOD is up! Sat, 7/28/2018 CrossFit Wod Teams of 2 4 rft 400m run 30 pullups 30 turkish get ups (53/35) 30 sledgehammer tires 30 over head walking lunge (45/25) 30 ghd https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/28/2018#autoOpenWod=t #wodhopper

Thursday, July 26, 2018

WOD

The WOD is up! Fri, 7/27/2018 CrossFit Row 1000m Deadlift Conventional Deadlift Tech work: 5 sets of 2 from a Deficit. (35/25) 75% Strength: Build up to a Heavy Single from Deficit. Leave room in the tank! NOT a Super max!! We are working to push off the floor! 5 Rounds for Time: 400m Row 10 Hang DB Squat Cleans (50/35) 10 Ring Dips* ___ 20 Hand Release Push Ups Fri, 7/27/2018 Youth S&C Cleans Fri, 7/27/2018 MarbleFit 5 Rounds 3 Minutes to complete each round 10 Weighted Sit Ups 10 Burpees 20 Double Unders or 40 Singles 100m Sprint 2 Rope Climbs (5 Tire Flips) ___ Max Cal Assault Bike in 5 Minutes Every minute Buy In 1 Gym Sprint 1 Minute Break Max Double Unders in 5 Minutes Every minute Buy In- 5 Wall Balls 1 Minute Break Max Toes to Bar or Pikes in 5 Minutes Every minute Buy In 10 Push Ups 1 Minute Break Max KB Swings or Pikes in 5 Minutes Every minute Buy In 7 Goblet Squats ___ 100 Bicep Curls https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/27/2018#autoOpenWod=t #wodhopper

Wednesday, July 25, 2018

WOD

The WOD is up! Thu, 7/26/2018 CrossFit Max Height Box Jump Jerk Jerk Split or Push. Tech: 4 Sets of 2 at 75% Strength: Work up to a Heavy Single. Be aware of your position and finish tight overhead! For time: 2 Rounds 15 Thrusters (75/55) 9 Box Jump Overs (24/20) 2 Rounds 12 Thrusters (95/65) 9 Box Jump Overs 2 Rounds 9 Thrusters (115/85) 9 Box Jump Overs 2 Rounds 6 Thrusters (135/95) 9 Box Jump Overs 2 Rounds 3 Thrusters (155/105) 9 Box Jump Overs Thu, 7/26/2018 MarbleFit 500m Row Agility Sprints and Stretch ___ Jump Rope 3 Minutes Every Stop or Mess up 5 Squats Singles or Doubles ___ Back Squat 8-8-8-8-8 40%-50%-60%-65%-70% ____ 21-15-9 Deadlift 225/155 Hand Release Push Ups then 21-15-9 275/185 Power Clean 100' Farmers Carry (70/53) ____ Plank Hold Tabata https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/26/2018#autoOpenWod=t #wodhopper

Tuesday, July 24, 2018

WOD

The WOD is up! Wed, 7/25/2018 CrossFit Snatch Tech Work: Squat Snatch + Snatch Balance 4 Sets 1+1 at 65-70% Strength: Build up to a Heavy Single Snatch. AMRAP 14 40 Toes to Bar 30 Overhead Squats (115/85) 20 Wall Balls Wed, 7/25/2018 MarbleFit Tabata: 6x 30/10 1. Ring Rows 2. Wall Ball Sit Ups 3. Sumo DL High Pulls 4. weighted Lunge Steps ___ 15 minute EMOM 1. 15 Bench Press 2. 15/12 Cal Row 3. 25 KB Swings ___ Body Building 3 x 20 DB Bench Press Cable Row Wed, 7/25/2018 Youth S&C Squats and Jerks https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/25/2018#autoOpenWod=t #wodhopper

Monday, July 23, 2018

WOD

The WOD is up! Tue, 7/24/2018 CrossFit Bench Press 3 Count Pause Tech Work: 5 sets of Pause + TNG 1+2 70% then Find Heavy Single 3 Count Pause for Day 21-15-9 Shoulder to Overhead (135/95) Cal Row/Assault Bike Burpees to Target Tue, 7/24/2018 MarbleFit 1 Minute Hand Release Push Ups 30 Second Break 1 Minute Pull Ups 30 Second Break 1 Minute Air Squats ATG! 30 Second Break 1 Minute Weighted Sit Ups 30 Second Break 1 Minute KB Swings 30 Second Break 1 Minute Wall Balls 30 Second Break 1 Minute Assault Bike 30 Second Break 1 Minute Toes to Bar 30 Second Break 1 Minute Alt DB Snatch 30 Second Break 1 Minute Box Jump Over ____ 12 Minute AMRAP 3 Minute Buy In Cleans (115/85) then 5 Burpees 5 Pull Ups 20 Double Unders ____ Body Building 3 sets of 20 Each Upright Row Tricep Ext https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/24/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Mon, 7/23/2018 MarbleFit 100 Double Unders https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/23/2018#autoOpenWod=t #wodhopper

Sunday, July 22, 2018

WOD

The WOD is up! Mon, 7/23/2018 CrossFit Double Unders 1 Minute Front Squat 5RM 5 Rounds for time: 36 Double Unders 24 KB Swings (53/35) 12 Pull Ups Mon, 7/23/2018 MarbleFit 10--->1 Jumping Jacks Squats Push Ups Mountain Climbers Gym Sprint ____ 5 Rounds 3 Minutes to finish each round. 400m Row 15 Hand Release Push Ups 15 Sit Ups Gym Sprint ___ 100 Double Unders for time! (300 Singles) ___ Body Building Tabata Flutter Kicks Mon, 7/23/2018 Youth S&C Sumo Deadlift and Row Intervals. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/23/2018#autoOpenWod=t #wodhopper

Friday, July 20, 2018

WOD

The WOD is up! Sat, 7/21/2018 CrossFit Wod Teams of 2 5rft 50 deadlifts (135/95) 50 situps 30 cleans (115/75) 30 wall balls 15 s2oh (95/65) 15 pushups 5 snatches (75/55) 5 wall walks *one barbell per team* ** both work at same time on equivelant numbered movements i.e. A does deadlifts, B does situps** Sat, 7/21/2018 MarbleFit 10 Rounds for Time: 10 Cal Row 5 Toes to Bar 20 Double Unders ___ Teams of 2 15 Minute AMRAP 5 Burpees Over the Bar 5 Cleans (155/105) 100m Sprint One Person Completes a round the other Holds Plank until they return. Switch. ___ Tabata Body Building - Shoulder Shrugs Front Plate Raises https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/21/2018#autoOpenWod=t #wodhopper

Thursday, July 19, 2018

WOD

The WOD is up! Fri, 7/20/2018 CrossFit 3x Lot Run Agility, Mobility ___ 10--->1 Double Unders Burpees Wall Ball Sit ups 1 Rope Climb Each Round* __ *3 Tire Flips For Time: 400m Run 21 Thrusters (95/65) 21 Toes to Bar 400m Run 15 Thrusters 15 Toes to Bar 400m Run 9 Thrusters 9 Toes to Bar Fri, 7/20/2018 Youth S&C Snatch and Cleans Fri, 7/20/2018 MarbleFit Every 30 Seconds 15 Second Break 6 Rounds Each 1. 10 Squats + Gym Sprint 2. 10 Push Ups + Gym Sprint 3. 10 Sit Ups + Gym Sprint 4. 10 Ring Rows + Gym Sprint ___ 3 Rounds 1 Minute Stations 1. Assault Bike 2. Wall Balls 3. KB Swings 4. Box Jump Over 5. Coffin Sit Ups 6. Rest ___ 100 Bicep Curls as fast as possible. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/20/2018#autoOpenWod=t #wodhopper

Wednesday, July 18, 2018

WOD

The WOD is up! Thu, 7/19/2018 CrossFit Snatch from Hang Snatch from Hang Tech work: 3 Position Snatch Hi Hang- Mid Hang- Low Hang 4 sets 65% Full Squat on Catch Strength: Heavy Single from Hang. AMRAP 20: Redemption 18.3ish 100 Double Unders 20 Overhead Squats (115/85) 100 Double Unders 10 Bar Muscle Ups 100 Double Unders 20 Single Arm Hang DB Clean n Press (50/35) 100 Double Unders 10 Ring Muscle Ups Thu, 7/19/2018 MarbleFit 3x Lot Run Agility and Sprints ___ Tabata (6x 30/10) 1. Bench Press 2. Goblet Squats 3. Alt DB Snatch 4. GHD Sit Ups 5. Sled Pull 6. Ring Rows ___ 30 Thrusters for time (95/65) 100m Sprint Cash out. ___ 100 Face Pulls with Band. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/19/2018#autoOpenWod=t #wodhopper

Tuesday, July 17, 2018

WOD

The WOD is up! Wed, 7/18/2018 CrossFit Clean and 2 Jerks Clean and 2 Jerks Tech work: 4 sets 65% 2 Squat Cleans + 2 Jerks Strength: Build up to a Heavy 1 +2 for Day! AMRAP 14: 30 Wall Balls 500m Assault 30 Alt DB Snatch 50/35 100m Sprint Wed, 7/18/2018 Youth S&C Squats and stuff Wed, 7/18/2018 MarbleFit 5 Rounds 10 Wall Balls 20 Double Unders 10 Pull Ups 100m Sprint 90 Second Rest in between rounds. _______________________ 3 Rounds AMRAP 4: 12/10 Calorie Row 10 Weighted Sit Ups 10 HRPU with Remaining time As Many Rope Climbs as Possible rest 1 min _______________________ Body Building: Tabata- Shoulder Press https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/18/2018#autoOpenWod=t #wodhopper

Monday, July 16, 2018

WOD

The WOD is up! Tue, 7/17/2018 CrossFit Back Squat Pause 5ct Back Squat Pause 5ct Build up to a heavy Single 5 Count Pause. Get in the hole! For time: 21/15 Cal Row 9 Power Cleans (135/95) 15 Box Jump Overs (30/24) 21/15 Cal Row 7 Power Cleans (155/105) 12 Box Jump Overs 21/15 Cal Row 5 Power Cleans (185/125) 9 Box Jump Overs 21/15 Cal Row 3 Power Cleans (205/135) 6 Box Jump Overs Tue, 7/17/2018 MarbleFit 5 Minutes of Jump Rope-Every Stop 5 Squats Minute 1- Singles Minute 2- Jumping Jacks Minute 3- Left Foot Only Minute 4- Right Foot Only Minute 5- Doubles 3 Rounds: AMRAP 5: 15 Power Cleans 115/85 12 Box Jumps 9 Pull Ups Max Assault Calories with remaining time rest 1 Minute ___ Front Squat EMOM: 10 Minutes 10 Wall Balls 5 Front Squat ___ Body Building 3 sets of 20 Sit Ups Back Extensions https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/17/2018#autoOpenWod=t #wodhopper

Sunday, July 15, 2018

WOD

The WOD is up! Mon, 7/16/2018 CrossFit Push Press Push Press 3-3-3 2-2-2-2 1-1-1-1-1 Increase every set. Work up to a Heavy Single for Day. 5 Rounds for time: 15 KB Swings (70/53) 12 Deadlift (185/125) 9 Handstand Push Ups (55/25) Mon, 7/16/2018 Youth S&C Tire Flips and Rope Climbs. Mon, 7/16/2018 MarbleFit AMRAP 14: Buy In- 1000m Row then 10 Squats 10 Push Ups 10 Sit Ups ___ 5 Rounds 10 KB Swings 10 Burpees rest 1 Min 5 Rounds 10 Toes to Bar 20 Lunge Steps 25 Double Unders ___ Body Building: Tabata- Upright rows https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/16/2018#autoOpenWod=t #wodhopper

Friday, July 13, 2018

WOD

The WOD is up! Sat, 7/14/2018 MarbleFit Teams of 2: AMRAP 7 Minutes Partner 1: Rows for Calories Partner 2: 10 Squats 10 Ring Rows 20 Double Unders 100m Sprint Switch ____ Teams of 2: As a Team, Accumulate as Many Reps as Possible 2 Minute Stations 1 Minute Break in between 1. Box Jump Overs 2. Shoulder to Overhead (95/65) 3. Toes to Bar 4. Partner Med Ball Sit Ups 5. Snatch (95/65) 6. Wall Balls 7. KB Swings (70/53) 8. Burpees over the bar 9. Squat Clean (95/65) 10. 100m Sprint (one person at a time) ____ Tabata 6x 30/10 Barbell Rows https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/14/2018#autoOpenWod=t #wodhopper

Thursday, July 12, 2018

WOD

The WOD is up! Fri, 7/13/2018 CrossFit Every 90 Seconds for 15 Minutes Round 1-2: 5 Handstand Push ups* 5 Deadlifts Round 3-4: 5 Handstand Push Ups 4 Deadlifts Round 5-6: 5 Handstand Push Ups 3 Deadlifts Round 7-8 5 Handstand Push Ups 2 Deadlifts Round 9-10 5 Handstand Push Ups 1 Deadlift Increase weight every 2 Rounds *10 Hand Release Push Ups 5 Rounds for time: 100m Pinch Grip Carry 45/35 15 Coffin Sit Ups 45/35 3 Rope Climbs Fri, 7/13/2018 MarbleFit EMOM 16 Minutes 1. 100m Sprint 2. 25 KB Swings (53/35) 3. 15/12 Cal Row 4. 25 Weighted Sit Ups __ Max Calories on Bike in 6 Minutes Every Minute Buy-In 7 ATG Squats __ Max Double Unders in 6 Minutes Every Minute Buy-In 5 Pull Ups (10 Ring Rows) __ Max GHD Sit Ups 6 Minutes Every Minute Buy-In 7 Hand Release Push Ups __ Max Tire Flips in 6 Minutes Every Minute Buy-In 4 Burpees __ 125 Barbell Curls for time! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/13/2018#autoOpenWod=t #wodhopper

Wednesday, July 11, 2018

WOD

The WOD is up! Thu, 7/12/2018 CrossFit Clean Tech work: 4 sets at 65% Power Clean + Squat Clean + Front Squat Strength: Build up to a Heavy Single Clean for Day 4 Rounds 3 minute AMRAP 3 Burpees over the Bar (BOBs) 4 Squat Clean (135/95) 3 Bobs 3 Squat Clean 3 BOBs 2 Squat Clean 3 BOBs 1 Squat Clean with time Remaining As many Pull Ups as Possible Second Round 155/105 Third Round 185/135 Fourth Round 205/145 Good Luck! Thu, 7/12/2018 MarbleFit 5 Rounds 3 Minutes to complete each round 10 GHD Sit Ups 10 Burpees 100m Sprint 1 Rope Climb ___ EMOM: 12 5 Power Snatch 5 Toes to Bar ___ 3 Sets of 20 Upright Rows Shrugs https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/12/2018#autoOpenWod=t #wodhopper

Tuesday, July 10, 2018

WOD

The WOD is up! Wed, 7/11/2018 CrossFit Front Squat 3RM Find a Heavy Triple Front Squat for Day! Hit Depth on all 3! For Time: 10 DB Cleans 15 Box Jump Overs 20 DB Cleans 15 Box Jump Overs 30 DB Cleans 15 Box Jump Overs 40 DB Cleans 15 Box Jump Overs 50 DB Cleans 15 Box Jump Overs Wed, 7/11/2018 MarbleFit 10--->1 Double unders Squat HRPU Sit Up Mountain Climber Each Leg __ 21-15-9 Box Jump Over KB Swings Pull Ups 2 Minute Break 50 Bench Press (115/85) __ Tabata DB Bench or Plate Press/Skull Crusher https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/11/2018#autoOpenWod=t #wodhopper

Monday, July 9, 2018

WOD

The WOD is up! Tue, 7/10/2018 CrossFit Jerk Any Style Jerk Tech work: 4 sets of 2 with a Pause in the Dip at 70% Strength: Heavy Single Jerk for Day 14 Minute AMRAP 50 Double Unders 20 Toes to Bar 50 Double Unders 20 Wall Balls 50 Double Unders 20 Calorie Assault Bike Tue, 7/10/2018 MarbleFit 3 Rounds for time: 30/21 Calorie Row 25 Wall balls 25 Hang DB Clean and Press ___ 10 Minutes Back Squat find a 3 Rep Max for Day then complete the following: 3 Rounds 20 Empty Bar Lunge Steps (10 Each leg) 20 Wall ball Sit Ups 100m Sprint https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/10/2018#autoOpenWod=t #wodhopper

Sunday, July 8, 2018

WOD

The WOD is up! Mon, 7/9/2018 CrossFit Snatch Double Tech work: 4 Sets at 65% 1 Power Snatch + 1 Squat Snatch + 1 OHSq Strength: Work up to a Heavy Snatch Double for Day 4 Rounds for Time: 16 Alternating DB Snatch 50/35 8 Chest to Bar Pull Ups 400m Run Mon, 7/9/2018 MarbleFit 3x Lot Run Mobility and stretch ___ 7 Minutes 20 Double Unders 5 Pull Ups 10 Hand Release Push ups 100m Sprint ___ 5 Rounds for Time: 300m Row (750m Assault) 7 KB DL 7 KB Swings 7 Goblet Squats rest 1 Minute Then 50 AbMat Sit Ups ___ Tabata Band Tricep Extension https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/09/2018#autoOpenWod=t #wodhopper

Friday, July 6, 2018

WOD

The WOD is up! Sat, 7/7/2018 CrossFit Endurance Death by 10m sprint Wod Teams of 2 3 rft 10 deadlift (185 / 135) (partner holds plate overhead 55/35) 250m row (partner holds static deadlift bar) 10 burpee over rower ( partner holds plank) 10 t2b (partner hangs from bar) * if partner drops from static hold, change position Sat, 7/7/2018 MarbleFit Tabata 6x 30/10 1. Tire Flip 2. Sled Pull 3. Alt DB Snatch 4. Box Jump Over ___ "Bad Nancy" 3 Rounds for time: 400m Sprint 25 Overhead Squats or Front Squats (95/65) 25 Pull Ups (Ring Rows) 20 minute Cap ___ Body Building 3 Sets of 20 of each Snatch Grip Upright Rows Barbell Coffin Sit Ups Floor Press https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/07/2018#autoOpenWod=t #wodhopper

Thursday, July 5, 2018

WOD

The WOD is up! Fri, 7/6/2018 CrossFit Clean Clean Tech work: Hang Squat Clean 4 x 2 70% Build up to a heavy Single for day! 4 Minutes (95/65) 3 Rounds 12 Deadlift 9 Hang Clean 6 Push Jerk Max Cal Assault or Rower w/ remaining time! __ Rest 2 Minutes __ 4 minutes 135/95 2 Rounds 12 Deadlift 9 Hang Clean 6 Push Jerk Max Cal Assault or Rower w/ remaining time! __ Rest 2 Minutes __ 4 Minutes 155/105 1 Round 12 Deadlift 9 Hang Clean 6 Push Jerk Max Cal Assault or Rower w/ remaining time! ____ Total Calories is score! Fri, 7/6/2018 MarbleFit Mobilize and Warm-up ___ 500m Row 50 Double Unders 50 Squats ___ Teams of 2: 75 Wall Ball 75 KB Swings 75 Cal Assault 75 Hand Release Push Ups 75 Coffin Sit Ups One partner sprints 100m The other works on list. Switch. If it rains Farmers Carry 100' ___ Tabata Tricep Extensions with band 6 - 30/10 3 sets of 25 Bicep Curls https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/06/2018#autoOpenWod=t #wodhopper

Wednesday, July 4, 2018

WOD

The WOD is up! Thu, 7/5/2018 CrossFit Bench Press Bench Press Pause 2 count every rep! Start light and increase every set! 3-3-3 2-2-2-2 1-1-1-1-1 AMRAP 14 5 Rope Climb 30 Alt DB Snatch (50/35) 30 Hand Release Push Ups 30 GHD Sit Ups (Weighted Sit Ups - 45/35) Thu, 7/5/2018 MarbleFit 5 Rounds 5 Empty Bar Muscle Snatch 5 Overhead Squat Empty Bar 5 T2B (10 Hang Knee Raise) 20 mountain Climbers Each Leg 10 Minute Cap ____ AMRAP 14 5 Rope Climb 20 Snatch (75/55) 30 Hand Release Push Ups 20 GHD Sit Ups (Weighted Sit Ups - 45/35) ____ 1 Minute AMRAP Deadlift (225/135) then 30 Burpee Box Jump Overs ____ Body building 75 Reps DB Bench As Fast As Possible! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/05/2018#autoOpenWod=t #wodhopper

Monday, July 2, 2018

WOD

The WOD is up! Tue, 7/3/2018 CrossFit Back Squat Back Squat Tech work: 75% 4 x 2 then Build up to a Heavy Single! 3 Rounds for Time: 400m Sprint 20 Box Jump Over (24/20) 20 Wall Balls (20/14) Tue, 7/3/2018 MarbleFit 12 Minutes 10 Hand Release Push ups 10 Ring Rows 20 Double Unders 100m Sprint ____ 4 Rounds 4 Minute AMRAPs 5 Burpees over the Bar 7 Hang Power Cleans 5 Pull Ups ____ 7 Minutes to establish Max Strict Press. NO LEGS! ____ Body Building 3 sets of 20 Shoulder Fly Roll Outs https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/03/2018#autoOpenWod=t #wodhopper

Sunday, July 1, 2018

WOD

The WOD is up! Mon, 7/2/2018 CrossFit Be sure to submit your FINAL SCORES for the Beach body Challenge! Winners will be crowned as soon as I get the scores! Thanks for participating! Push Jerk 3-3-3 2-2-2-2 1-1-1-1-1 Increase each set. 5 Rounds for Time: 500m Assault (300m Rower) 30 Double Unders 5 Power Snatch (100/75) Mon, 7/2/2018 MarbleFit Row Intervals: 20 Seconds on 10 Seconds off. Row As Fast as Possible for 20 Seconds then Row casual for 10Seconds 8 Rounds. ___ 1 min Break ___ Push Up and Plank Intervals. 20 Seconds on 10 Seconds off. Push Up for 20 Seconds. Plank for 10 Seconds. 8 Rounds. ___ 1 min Break ___ Squat Intervals 20 Seconds on 10 Seconds off. Air Squats for 20 Seconds. Pause at bottom for 10 seconds. 8 Rounds ___ 1 Min Break ___ 8- 100m Sprints ____ 5 Rounds for time: 12 KB Swings 12 Wall Balls 36 Double Unders ____ 100 Sit Ups for time! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/02/2018#autoOpenWod=t #wodhopper

Friday, June 29, 2018

WOD

The WOD is up! Sat, 6/30/2018 CrossFit Pull for Pride Partner sled pull With a partner find a max weight sled pull *both people pull together * 50 situps between attempts 15 min time limit Wod 2 rounds 2 minute per station 1) tire flips 2) double unders 3) kb swings 4) pushups 5) knees to elbows *both partners work at same time **total reps will be scored Sat, 6/30/2018 MarbleFit ---Pull for Pride--- Snatch Warm-up n review Snatch Deadlift Snatch Pull Power Snatch Overhead Squat Clean review Clean Deadlift Clean Pull Power Clean Front Squat Shoulder to Overhead Review Press Push Press Push Jerk ___ Snatch Series 5 Minutes As Many Reps as Possible 5 Snatch (100/75) 30 Doubles/Singles 1 Gym Sprint ____ Clean Series As Fast as Possible 5 Rounds for Time: 5 Cal Assault Bike 10 Power Cleans (100/75) 5 Burpees over the bar ____ Shoulder Series With a Partner 10 Minute AMRAP 100m Sprint 20 Shoulder to Overhead 20 Partner Med Ball Sit Ups 20 Hand Release Push Ups ____ Tabata Body Building 6 Rounds 30 Seconds on. 10 Seconds off. Plank Hold https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=06/30/2018#autoOpenWod=t #wodhopper

Thursday, May 31, 2018

WOD

The WOD is up! Thu, 5/31/2018 MarbleFit Baseline 500m Row 40 Air Squats 30 Sit ups 20 Hand Release Push ups 10 Pull ups (Ring Rows) Thu, 5/31/2018 Intro To CrossFit Baseline 500m Row 40 Air Squats 30 Sit ups 20 Hand Release Push ups 10 Pull ups (Ring Rows) https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=05/31/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Thu, 5/31/2018 CrossFit Baseline 500m Row 40 Air Squats 30 Sit ups 20 Hand Release Push ups 10 Pull ups (Ring Rows) https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=05/31/2018#autoOpenWod=t #wodhopper

Thursday, May 17, 2018

WOD

The WOD is up! Thu, 5/17/2018 CrossFit Snatches Buy In. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=05/17/2018#autoOpenWod=t #wodhopper

Sunday, April 29, 2018

WOD

The WOD is up! Mon, 4/30/2018 MarbleFit AMRAP 10 MInutes 20 Jumping Jacks 20 Lunge Steps 20 AbMat Sit Ups 20 KB Swings EMOM: 5 Hand Release Push Ups ___ 21-15-9 Empty Bar Thrusters Pull Ups (Ring Rows) then 1000m Row 3 minute Rest 4 Rounds for time: 25 Box Jump Overs 100m Sprint ___ DB Shrugs Tabata Mon, 4/30/2018 CrossFit Front Squat Heavy Double For Day Drop 75% 3 sets of 5 7 Rounds for Time: 7 Handstand Push Ups (55/25) 7 Power Cleans (135/95) 7 Box Jump Overs 2 Rope Climbs (Legless for Gentlemen) https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/30/2018#autoOpenWod=t #wodhopper

Monday, April 23, 2018

WOD

The WOD is up! Tue, 4/24/2018 CrossFit Back Squat 2 Rep Max for Day Drop to 70% As Many Reps as Possible AMRAP 14 6 Cleans (155/105) 12 KB Swings 12 Wall Balls 100m Run Tue, 4/24/2018 MarbleFit 3 Rounds 45 seconds each station. 15 second Break 1. Assault Bike 2. 5 Pull Ups + Gym Sprint 3. 10 Squats + Gym Sprint 4. 5 Toes to Bar + Gym Sprint 5. 10 KB High Pulls + Gym Sprint ____ 3 Minute Break. ____ 5 Rounds for time: 100m Sprint 10 DB Squats 10 Burpees over the Dumbbell 10 Wall Ball Sit Ups Every Minute on the Minute: 7 Ring Rows ___ 2 Min Break ___ 500m Row AFAP ___ 100 Upright Rows for time! Trap Game! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/24/2018#autoOpenWod=t #wodhopper

Sunday, April 22, 2018

WOD

The WOD is up! Mon, 4/23/2018 CrossFit Split Jerk Find a Heavy Single for the day. 5 Rounds for Time: 9 Toes To Bar 18 Alt DB Snatch (50/35) 36 Double Unders 100m Run Mon, 4/23/2018 MarbleFit Row Intervals: 15 Seconds on 15 Seconds off. Row As Fast as Possible for 15 Seconds then Row casual for 15 Seconds 8 Rounds. ___ 1 min Break ___ Push Up and Plank Intervals. 15 Seconds on 15 Seconds off. Push Up for 15 Seconds. Plank for 15 Seconds. 8 Rounds. ___ 1 min Break ___ Squat Intervals 15 Seconds on 15 Seconds off. Air Squats for 15 Seconds. Pause at bottom for 15 seconds. 8 Rounds ___ 1 Min Break ___ With a running clock perform 8 100m Sprints Take 20 seconds in between each round. ____ 5 Min Break ____ 5 Rounds for time: 12 KB Swings 12 Wall Balls 36 Double Unders Every Minute on the Minute 3 Burpees. ____ 100 Sit Ups for time! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/23/2018#autoOpenWod=t #wodhopper

Monday, April 16, 2018

WOD

The WOD is up! Tue, 4/17/2018 CrossFit Clean + Hang Clean + Jerk Max for Day For Time: (135/95) 21-15-9 Deadlift Push Ups then 15-12-9 Power Clean Ring Dips then 12-9-6 Shoulder to Overhead Burpees over the Bar Tue, 4/17/2018 MarbleFit 10--->1 Squats Ring Rows Mountain Climbers Gym Sprint ___ 1000m Row Land exactly on 1000 meters. ___ AMRAP 22 Minutes 20 Burpees 20 Box Jump Overs 20 Wall Balls 40 Calorie Row EMOM: #of Meters over/under 1000 Hand Release Push Ups ___ Tabata Lunges 30 Seconds on 10 Seconds off https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/17/2018#autoOpenWod=t #wodhopper

Sunday, April 15, 2018

WOD

The WOD is up! Mon, 4/16/2018 CrossFit Front Squat 5 Rep Max for Day 3 Rounds AMRAP 5: 12 Wall Balls 24 Alt DB Snatch 50/35 36 Double Unders 1 Minute Assault Bike at Any Point During Workout! 1 Minute Break in between Rounds. Pick up where you left off on next round. All Reps + Calories are score! Mon, 4/16/2018 MarbleFit 6 Rounds Each 30 Seconds on 15 Seconds Off 1. 8 HRPU + Gym Sprint 2. 8 Squats + Gym Sprint 3. 8 Ring Rows + Gym Sprint 4. 8 SIt Ups + Gym Sprint ____ AMRAP 20 Minutes 20 Deadlift 40 Power Cleans 60 Sit Ups 80 Kettlebell Swings 100 Doubles ____ Tabata Body Building Flutter Kicks/Planks https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/16/2018#autoOpenWod=t #wodhopper

Friday, April 13, 2018

WOD

The WOD is up! Sat, 4/14/2018 MarbleFit 5 Rounds: 20 Double Unders 15 Ring Rows 10 Sit Ups Gym Sprint _____ AMRAP 4 Min 3 Hang Power Snatch (75/55) 6 Hand Release Push Ups 9 Wall Balls Rest 1 Minute AMRAP 4 Min 3 Hang Power Clean (95/65) 6 Pull Ups 9 Wall Balls Rest 1 Minute AMRAP 4 Min 3 Shoulder to Overhead (115/85) 6 Toes to Bar 9 Wall Balls Rest 1 Minute AMRAP 4 Min 3 Thrusters (135/95) 6 Ring Dips 9 Wall Balls Rest 1 Minute AMRAP 4 Min 3 Deadlift (155/105) 6 Burpees Over the Bar 9 Wall Balls ____ Body Building For time: 100 Bench Press (95/65) Sat, 4/14/2018 CrossFit Wod Teams of 2 5rft 100m pinch weight carry(45/25) 20 weighted situps 60ft overhead lunge 20 weigthed pushups Strength Bench press Find a 3rm https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/14/2018#autoOpenWod=t #wodhopper

Wednesday, April 11, 2018

WOD

The WOD is up! Thu, 4/12/2018 MarbleFit For Time: 100m Sprint in between each Triplet! ----- 21-15-9 KB Deadlift GHD Sit Ups then 21-15-9 KB Swings Coffin Sit Ups then 21-15-9 Goblet Squats Knees to Elbow then 21-15-9 KB High Pulls AbMat Sit Ups (100m Sprint Finishes the workout) ___ 100 KB Swings for time! ___ Skull Crushers Tabata Thu, 4/12/2018 CrossFit Clean Work EMOM 15 Minutes 15 Unbroken Double Unders 1 Squat Clean Increase weight as necessary 2 Rounds For Time:**** 24 Hang DB Clean and Press (Divide Equally-50/35) 24 Coffin Sit Ups (45/35) 24 Burpees to Plate 24 KB Swings (70/53) 24 Alt DB Snatch (50/35) 24 Double Unders ___ ****Rx+ Every piece Unbroken! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/12/2018#autoOpenWod=t #wodhopper

Tuesday, April 10, 2018

WOD

The WOD is up! Wed, 4/11/2018 CrossFit Back Squat 3 Rep Max for Day 4 Rounds for TIme: 200m Run 12 GHD Sit Ups 12 Handstand Push Ups 55/25 3 Rope Climb Ascents (Legless for Guys) Wed, 4/11/2018 MarbleFit Lot Run Agility and Sprint Warm Up ___ AMRAP 8 Minutes 30 Lunge Steps 30 Med Ball Sit Ups 30 Alt DB Snatch ______ Teams of 2: AMRAP 15 Minutes Part A: 1 Deadlift + 1 Clean + 1 Front Squat + 1 Jerk + 1 Back Squat + 1 Jerk (135/95) Part B: Row For Calories ---1 Person performs 3 Sets of Part A while the other person Rows for Calories. Combined Calories and Rounds completed is Team Score.--- ______ Body Building 5 Sets 15 DB Shrugs 15 DB Presses Use Heavier Weights for Shrugs. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/11/2018#autoOpenWod=t #wodhopper

Monday, April 9, 2018

WOD

The WOD is up! Tue, 4/10/2018 CrossFit Snatch Work Snatch Deadlift + Squat Snatch 5 + 1 Max for Day 7 Rounds for time: 9 Box Jump Over 24/20 12 Toes to bar 15 Cal Row Tue, 4/10/2018 MarbleFit 5 Rounds 5 Pull Ups 10 Push Ups 15 Squats Gym Sprint ______ AMRAP 15: 5 Burpees 10 T2b 15 Cleans 95/65 25 KB Swings (53/35) 35 Wall Ball Sit Ups 40 Double Unders then 1000m Row 30 Shoulder to Overhead (95/65) ______ Plank Tabata https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/10/2018#autoOpenWod=t #wodhopper

Sunday, April 8, 2018

WOD

The WOD is up! Mon, 4/9/2018 CrossFit Congrats to everyone that competed Saturday in our Oly Comp! You guys did awesome! Push Jerk 7 Minutes to Establish best 1RM Push Jerk for Day ___ 8 Minute EMOM Drop to 70% of best Jerk 3 Push Press 14 Minute AMRAP 25 Wall Balls 10 Bar Muscle Ups* 25 Wall Balls 10 Ring Muscle Ups** ___ *20 Pull Ups/Ring Rows **20 Ring Dips Mon, 4/9/2018 MarbleFit 3 Rounds 1 Minute Station 15 Second Transition 1. 5 Tire Flip + Gym Sprint 2. 10 HRPU + Gym Sprint 3. 10 Ring Row + Gym Sprint 4. 5 Burpees + Gym Sprint ___ 4 Rounds for time: 400m Row 20 Wall Balls 15 Deadlift (135/95) ___ BodyBuilding 5 Sets 12 DB Bench 12 Pikes https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/09/2018#autoOpenWod=t #wodhopper

Friday, April 6, 2018

WOD

The WOD is up! Sat, 4/7/2018 In-House Oly Meet Weigh Ins begin at 9:00AM! Top 3 Lifters Male/Female based on Sinclair win! Snatch Clean and Jerk https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/07/2018#autoOpenWod=t #wodhopper

Thursday, April 5, 2018

WOD

The WOD is up! Fri, 4/6/2018 CrossFit Conditioning Day! Tomorrow is all Strength so today is all Conditioning! AMRAP 8 Minutes: 12 GHD Sit Ups (Coffin Sit Ups if GHD is not Available) 12 Hand Release Push Ups 12 Calorie Rower ____ 2 Rounds For Time: 20 Box Jump Overs (20inch) 20 1 Arm DB Shoulder Press (Divide reps evenly)50/35 100 Double Unders 15 Box Jump Overs (24inch) 30 1 Arm DB Shoulder Press 100 Double Unders 10 Box Jump Overs (30inch) 40 1 Arm DB Shoulder Press 100 Double Unders 20 Minute Cap ____ 100 Bicep Curls for Time EMOM: 5 Ring Rows https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/06/2018#autoOpenWod=t #wodhopper

Wednesday, April 4, 2018

WOD

The WOD is up! Thu, 4/5/2018 CrossFit Strict Press 6 Minutes to establish a Heavy Single Then 8 Minute EMOM: Drop to 70% of Heavy Single perform 5 Reps every minute Strict press. For Time: Buy In - 400m Run 10--->1 Handstand Push Ups (55/25) 1---->10 Dumbbell Squats Cash Out- 400m Run Thu, 4/5/2018 MarbleFit 10---->1 Jumping Jax Sit Ups Mountain Climbers Gym Sprint ___ EMOM 10 minutes 5 Back Squats 20 Double Unders Use a manageable weight ___ For Time: 400m Run 25 DB Squat Cleans 60 Wall Balls (20/14) 25 DB Squat Cleans 60 AbMat Sit Ups 400m Run ___ 100 Skull Crushers https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/05/2018#autoOpenWod=t #wodhopper

Tuesday, April 3, 2018

WOD

The WOD is up! Wed, 4/4/2018 CrossFit Prep work for Saturday Clean and Jerk Tech work: Clean + Front Squat + Jerk Strength: Heavy Single for Day. Don't push it too much if you are lifting on Saturday! Maintain good form! 7 Rounds for time: 6 Bar Facing Burpees 9 KB Swings (70/53) 12 Deadlift (185/135) Wed, 4/4/2018 MarbleFit 15 Minutes 1 Minute AMRAP- 15 Second Transition 1. Cal Row 2. KB Swings 3. Wall Ball Sit Ups ______ AMRAP 12: 9 Atomic Sit Ups (25/10) 12 Deadlift (185/135) 15 Hand Release Push Ups rest 2 Minutes 6 Minutes to Establish best Push Press! _____ Tabata Bent Over Rows 6 Rounds 30 Seconds on 10 Seconds Off https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/04/2018#autoOpenWod=t #wodhopper

Monday, April 2, 2018

WOD

The WOD is up! Tue, 4/3/2018 CrossFit Prep work for Saturday! Snatch Tech work: Snatch + Hang Snatch Strength: Max Single for Day. Work heavy 2 fails max! 3 Rounds for time: 10 Hang DB Squat Snatch (5 Each Arm) 50/35 10 Toes to Bar 500m Row 10 Hang DB Clean and Press (5 Each Arm 10 Chest to Bar Pull Ups 500m Row Tue, 4/3/2018 MarbleFit AMRAP 8 8 DB Snatch Right 8 Pull Ups 8 DB Snatch Left 8 Sit Ups ____ AMRAP 12 3 Power Cleans (155/105) 7 Wall Balls EMOM: 5 Burpees Rest 1 Minute AMRAP 3 Front Squats (155/105) ____ 30 Double Unders 50 Coffin Sit Ups 30 Double Unders ____ Tabata: Abs https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/03/2018#autoOpenWod=t #wodhopper

Sunday, April 1, 2018

WOD

The WOD is up! Mon, 4/2/2018 CrossFit Front Squat 3 Rep Max for Day 15 Minutes to Establish a Heavy Triple for the day. AMRAP 14 12 Power Cleans (135/95) 30 Wall Balls 50 Double Unders [120 Singles] Mon, 4/2/2018 MarbleFit EMOM 7 Minutes: 1 Suicide (Half Gym/Full Gym) 10 Sit Ups ____ 15 Minute AMRAP 10 Burpees Over the Box (24"/20") 10 Hand Release Push Ups 5 Cleans (95/65) 2 Minute Rest AMRAP 15: 50 Double Unders (150 Singles) 30 Knees to Elbow 30 Wall Balls 30 KB Swings ____ Tabata Shrugs and Flys 5 Rounds 30 seconds on 10 Seconds off https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/02/2018#autoOpenWod=t #wodhopper

Friday, March 30, 2018

WOD

The WOD is up! Sat, 3/31/2018 CrossFit Strength Bench Work to a 5rm Wod Teams of 3 1 round for time * 1 person works at a time 500 double unders 400 squat jumps 300 pushups 200 ghd 100 burpees 50 pullups 25 turkish get up(53/35) Sat, 3/31/2018 MarbleFit --Cone Drills-- Box W/Z Gauntlet ___ ***For Time*** 31 Kettlebell Swings (70/53) 31 Wall Ball Shots (20/14) 31 Overhead Squats (95/65) 31 Burpees 31 Lunge Steps 31 Push Jerks (95/65) 31 Knees-to-Elbows 31 Box Jumps (24/20) 31 Hang Cleans (95/65) 31 Sit-Ups 31 Double-Unders 31 Deadlifts (185/135) ***Try to get through the entire thing unbroken!*** ____ Bodybuilding https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/31/2018#autoOpenWod=t #wodhopper

Thursday, March 29, 2018

WOD

The WOD is up! Fri, 3/30/2018 CrossFit Deadlift Heavy Single for Day Sumo or Conventional 3 Rounds For Time: 20 Deadlift (115/85) 5 Man Makers (50/35) 15 Hang Power Snatch (115/85) 5 Man Makers 10 Overhead Squats (115/85) 5 Man Makers Flex Friday 4 Rounds for Time: 400m Row 25 Goblet Squats 10 Pull Ups (15 Ring Rows) ___ AMRAP 13 Minutes: 15 KB Swings 1 Rope Climb 15 Box Jump Overs 1 Rope Climb 15 Knees to Elbow 1 Rope Climb ___ EMOM 10: 5 Back Squat 20 Double Unders Use a weight that feels comfortable. ___ Tabata Seated Bicep Curls 8 Rounds 20 Seconds on 10 Seconds off Flex Friday! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/30/2018#autoOpenWod=t #wodhopper

Wednesday, March 28, 2018

WOD

The WOD is up! Thu, 3/29/2018 CrossFit Snatch Heavy Double For Day Touch and go! Be in control! For Time: 21 Alternating DB Snatch (50/35) 21 Coffin Sit Ups (55/35) 21 Burpee Box Jump Overs (20") 15 Alternating DB Snatch 15 Coffin Sit Ups 15 Burpee Box Jump Overs (24") 9 Alternating DB Snatch 9 Coffin Sit Ups 9 Burpee Box Jump Over (30") ___ Everyone uses the same height box! Thu, 3/29/2018 MarbleFit AMRAP 7 Minutes 10 Squats 10 Sit Ups 20 Double Unders Gym Sprint _____ 10 Rounds for Time: 10 Front Squats 10 T2B 10 Cal Row 20 Minute Cap _____ 50 Box Jump Overs for Time! _____ Tabata Skull Crushers or any Tricep Exercise https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/29/2018#autoOpenWod=t #wodhopper

Tuesday, March 27, 2018

WOD

The WOD is up! Wed, 3/28/2018 CrossFit Clean and Jerk Max Double for Day. 2(1+1) 4 Rounds for Time: 12 Toes to bar 12 KB Swings (70/53) 12 Handstand Push Ups (Seated DB Press) 12 Goblet Squats (70/53) Wed, 3/28/2018 MarbleFit Agility and Sprints ___ AMRAP 6: 500m Row Buy-In 15 Empty Bar Thrusters 10 Pull Ups Gym Sprint 1 Min Rest AMRAP 6: Buy-In 50 Double Unders 12 KB Swings 10 Wall Balls Gym Sprint 1 Min Rest AMRAP 6: Buy In- 50 Double Unders 9 Box Jumps 10 Wall Balls Gym Sprint 1 Min Rest AMRAP 6: Buy-In 50 Double Unders 6 Burpees 10 Wall Balls Gym Sprint _______________________________ 100 MedBall Sit Ups for Time! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/28/2018#autoOpenWod=t #wodhopper

Monday, March 26, 2018

WOD

The WOD is up! Tue, 3/27/2018 CrossFit Back Squat 5 Count Pause Max Double for Day! AMRAP 14: 7 Muscle Ups (14 Pull Ups + 14 Dips) 50 Wall Balls 100 Double Unders (300 Singles) Tue, 3/27/2018 MarbleFit 1 Suicide 50 Air Squats 1 Suicide 50 Sit Ups 1 Suicide 50 Hand Release Push Ups ___ 3 Rounds for time: 15 Calorie Row 12 Power Cleans 9 Toes to Bar 5 Calorie Assault Bike 30 Double Unders ___ EMOM: 10 Minutes 10 Bench Press 95/65 10 Sit ups ___ https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/27/2018#autoOpenWod=t #wodhopper

Sunday, March 25, 2018

WOD

The WOD is up! Mon, 3/26/2018 CrossFit Push Press 3-3-3 2-2-2-2 1-1-1-1-1 Increase each set. AMRAP 20 Minutes: 30 Clean and Jerk (135/95) 500m Row 20 Burpees Over the Bar 500m Row 10 Rope Climb Ascents Mon, 3/26/2018 MarbleFit 1 Minute AMRAP Double Unders rest 30 Seconds 1 Minute AMRAP Hand Release Push Ups rest 30 Seconds 1 Minute AMRAP Pull Ups rest 30 Seconds 1 Minute AMRAP Air Squats rest 30 Seconds 1 Minute AMRAP Sit Ups rest 30 Seconds 1000m Row for Time! _____ 10--->1 Burpees Wall Balls Alt DB Snatch then 15-12-9 Pikes KB Swings Gym Sprint _____ Arnold Presses and Dips Superset. 5 sets 10 + 10 45 Sec break in between. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/26/2018#autoOpenWod=t #wodhopper

Friday, March 23, 2018

WOD

The WOD is up! Sat, 3/24/2018 MarbleFit Warm up: 20 Jumping Jacks 20 Lunge Steps Each Leg 20 Mountain Climbers Each Leg 20 Sit Ups 3x Lot Run ____ 3 Rounds For Time: 40 Knees to Elbow 40 KB Swings (53/35) 40 Double Unders (x3 Singles) 40 Shoulder to Overhead (65/45) ____ Tabata 8 Rounds 30 seconds on 10 Seconds off Any Abs- Suggestions: GHD Sit Ups, Pikes, Weighted Planks, Coffin Sit Ups and more! Sat, 3/24/2018 CrossFit Strength 1rm bear complex Wod Teams of 2 5 rounds 12 deadlifts (185/125) 9 hang power cleans 6 push jerks If bar drops 5 burpees each. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/24/2018#autoOpenWod=t #wodhopper

Thursday, March 22, 2018

WOD

The WOD is up! Fri, 3/23/2018 CrossFit 15-20 minute to work on any strength work for the day. Final Open workout of the day... prepare for Thrusters! Fri, 3/23/2018 MarbleFit Death by Gym Sprint. Rig to Platform. Begin with 1 Sprint. then add 2 Sprints. Then 3 and 4 and so on until you can no longer make it back and forth in a minute. ____ Accumulate Reps 4 Rounds 1 Minute Assault Bike 1 Minute Box Jump Overs 1 Minute DB Cleans 1 Minute Burpees over the DB 1 Minute Rest. Total Reps for the 4 Rounds is your score. ____ 75 Hand Release Push Ups for Time ____ 100 Bicep Curls for time! Add weight from last time and Pump it up! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/23/2018#autoOpenWod=t #wodhopper

Wednesday, March 21, 2018

WOD

The WOD is up! Thu, 3/22/2018 CrossFit Clean Tech work for day: Tempo Clean -5 Count to hip then jump and catch. Spend time feeling your legs push against the floor. Strength for day. Max Hang Clean from below the knee AMRAP 12: 15 Deadlift (155/105) 12 KB Swings (70/53) 9 Box Jump Overs (30/24) Thu, 3/22/2018 MarbleFit AMRAP 9: 150m Row 10 Air Squats 5 Burpees rest 2 minute AMRAP 9: 8 Suitcase DL Farmers Carry 50ft 8 Goblet Squats Farmers Carry 50ft 8 Atomic Sit Ups Farmers Carry 50ft 8 KB Swings Farmers Carry 50ft rest 2 minute AMRAP 9: 10 Handstand Push Ups (Hand Release Push Ups) 20 Lunge Steps 30 Double Unders (x2 Singles) Sled Pull 50feet _____ Bodybuilding: 5 Sets 10+10 Bench Press + Strict Pull Ups or Ring Rows Rest in between no longer than 45 seconds https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/22/2018#autoOpenWod=t #wodhopper

Tuesday, March 20, 2018

WOD

The WOD is up! Wed, 3/21/2018 CrossFit Split Jerk Work up to a max split jerk for day. Keep a rigid upper back and keep your balance! Lock it out! For time: 10---->1 Handstand Push Ups* Hang Dumbbell Squat Clean (50/35) 30 Double Unders each round** ___ *x2 Hand Release Push Ups **x3 Singles Wed, 3/21/2018 MarbleFit 1 Minute AMRAP Double Unders rest 30 Seconds 1 Minute AMRAP Hand Release Push Ups rest 30 Seconds 1 Minute AMRAP Pull Ups rest 30 Seconds 1 Minute AMRAP Air Squats rest 30 Seconds 1 Minute AMRAP Sit Ups rest 30 Seconds 1000m Row for Time! _____ 10--->1 Burpees Wall Balls Alt DB Snatch then 15-12-9 Pikes KB Swings Gym Sprint _____ Arnold Presses and Dips Superset. 5 sets 10 + 10 45 Sec break in between. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/21/2018#autoOpenWod=t #wodhopper

Monday, March 19, 2018

WOD

The WOD is up! Tue, 3/20/2018 CrossFit Snatch work Tech work: Snatch + Hang Snatch + Overhead Squat a few sets to warm up positions. Not meant to be heavy. Strength for day: Max Snatch for Day. For Time: Buy-In 50 Cal Row then 15-12-9-6-3 Overhead Squat (95/65) Pull Ups then Cash Out 100 AbMat Sit Ups Tue, 3/20/2018 MarbleFit AMRAP 6 10 Squats 10 Push Ups 5 Cal Assault (ALL OUT) 1 Gym Sprint 20 Double Unders ______ 3 Rounds 90 Second Stations 15 second Break 1. Burpee Tire Flip 2. Box Jump Overs 3. Med Ball Sit Ups 4. Shoulder to Overhead 5. 10 Hand Release Push Ups + 5 Toes to Bar ______ Interval Training - 8 Rounds - Cal Row 15 Seconds ALL OUT ROW 30 Second CASUAL ROW Accumulate as many calories as possible! ____ Tabata Plank Hold 30 on 10 off https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/20/2018#autoOpenWod=t #wodhopper

Sunday, March 18, 2018

WOD

The WOD is up! Mon, 3/19/2018 CrossFit ReTest: 1000m Row for time! Front Squat 5 Rep Max for Day 5 Rounds for Time: 15 Sumo Deadlift High Pull (115/85) 15 Toes to Bar 15 Burpees over the Bar 1 Rope Climb (legless for guys) Mon, 3/19/2018 MarbleFit Every Minute on the Minute: 16 Minutes 1. 15/12 Cal Row 2. 20 Hand Release Push Ups 3. 20 Wall Balls 4. 12/9 Pull Ups (20 Ring Rows) ____ AMRAP 14: 30 AbMat Sit Ups 40 KB Swings 50 Double Unders 60 Russian Twists 2 Minute Break 100 Air Squats for time! ____ Tabata Split Squat Alternating Rounds and Legs. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/19/2018#autoOpenWod=t #wodhopper

Friday, March 16, 2018

WOD

The WOD is up! Sat, 3/17/2018 CrossFit Strength Bench press. Find a 2 rm Wod Teams of 2 15 min AMRAP 15 box jumps 15 pull ups 15 candlesticks 15 ring pushups 15 t2R or K2E https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/17/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Sat, 3/17/2018 MarbleFit Emom:7 7 Squats 7 Hand Release Push Ups 14 Mountain Climbers Gym Sprint ____ For time: 3 Rounds 5 Man makers 10 wall ball sit ups Then 3 Rounds 10 DB Thrusters 10 Atomic Sit ups(Coffin Sit Ups) Then 3 Rounds 15 DB Clean and Press 10 GHD Sit ups Then 3 Rounds 20 Alt DB snatch 10 Toes to bar Then 750m Row ____ Bodybuilding 3 way triceps 5 sets 10 Skull crushers 10 Pull Overs 10 Press https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/17/2018#autoOpenWod=t #wodhopper

Thursday, March 15, 2018

WOD

The WOD is up! Fri, 3/16/2018 CrossFit 15-20 minute to work on any strength work for the day. 18.4 will be the conditioning for the day! Fri, 3/16/2018 MarbleFit Death by Sit Ups + Gym Sprint ... 10 minute Cap Begin with 3 reps and add 3 reps every Minute. ____ For Time: 50 Wall Balls 10 Ring Rows 1 Gym Sprint 40 Double Unders 10 Ring Rows 1 Gym Sprint 30 KB Swings 10 Ring Rows 1 Gym Sprint 20 Burpees 10 Ring Rows 1 Gym Sprint 500m Row 10 Ring Rows 1 Gym Sprint 20 Burpees 10 Ring Rows 1 Gym Sprint 30 KB Swings 10 Ring Rows 1 Gym Sprint 40 Double Unders 10 Ring Rows 1 Gym Sprint 50 Wall Balls ____ 100 Bicep Curls for time 65/45 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/16/2018#autoOpenWod=t #wodhopper

Wednesday, March 14, 2018

WOD

The WOD is up! Thu, 3/15/2018 CrossFit Push Press 3 Rep Max for Day 5 Rounds for time: 7 Hang Power Snatch (115/85) 14 KB Swings 50/35 3 Muscle Ups Thu, 3/15/2018 MarbleFit 1. 21-15-9 Ring Rows Deadlifts (Light) then 21-15-9 AbMat Sit Ups Squat Cleans then 21-15-9 Coffin Sit Ups Hang Snatch then 21-15-9 Pikes Empty Bar Thrusters 21-15-9 Double Unders Burpees ______ Assault Bike 1 Minute as many Calories as Possible! ---This can be done at any point during the workout!--- ______ Tabata Upright rows Building that TRAP GAME! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/15/2018#autoOpenWod=t #wodhopper

Tuesday, March 13, 2018

WOD

The WOD is up! Wed, 3/14/2018 CrossFit Snatch Tech Work: Snatch + Snatch Balance 3-4 Sets Stay upright and catch tight! Strength work: Max Squat Snatch AMRAP 13: 10 Hang DB Squat Snatch (5 each arm) 50/35 12 Burpees over the DB 14 Cal Row Wed, 3/14/2018 MarbleFit AMRAP 8 Minutes 10 Squats 10 Ring Rows 10 Double Unders Gym Sprint ___ EMOM: 8 Minutes each 1. Cycle the bar fast! Hang Clean 5 Reps 2. Shoulder to Overhead 5 Reps 3. 12 Hand Release Push Ups + Gym Sprint ___ AMRAP 8 Minutes 15 DB Hang Clean + Jerk 10 Burpees 5 Pull Ups ___ 100 Tricep Extensions https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/14/2018#autoOpenWod=t #wodhopper

Monday, March 12, 2018

WOD

The WOD is up! Tue, 3/13/2018 CrossFit Back Squat 3 Count Pause + No Pause 2 + 3 Max for Day! AMRAP 12: 50 Toes to Bar 75 Wall balls 100 Double Unders Tue, 3/13/2018 MarbleFit 7 Minute Cap 21 Front Squats Empty Bar 21 Ring Rows 15 Presses Empty Bar 15 Ring Rows 9 Thrusters 9 Ring Rows ___ AMRAP 8 Minutes 10 Power Cleans 15 Box Jump Overs rest 1 Minute Row 1000m 30 Hand Release Push Ups rest 1 Minute 60 Wall Ball Sit Ups ___ Tabata 6 Rounds 30/10 Plank hold https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/13/2018#autoOpenWod=t #wodhopper

Sunday, March 11, 2018

WOD

The WOD is up! Mon, 3/12/2018 CrossFit Anyone who still has to do 18.3 let us know and we will set you up! Clean and Jerk Tech work: Clean + Hang Clean + Jerk 3-4 sets of warm up. Strength for Day: Max Squat Clean + 2 Jerks 5 Rounds for time: 8 Handstand Push Ups (55/25) 8 Power Cleans (155/105) 8 Pull Ups Mon, 3/12/2018 MarbleFit 10--->1--->10 Squats Push Ups Sit Ups Double Unders 20 Minute Cap ____ 30-20-10 KB Swings Cal Row ____ 5 sets of 15 DB Bench https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/12/2018#autoOpenWod=t #wodhopper

Friday, March 9, 2018

WOD

The WOD is up! Sat, 3/10/2018 CrossFit Endurance Teams of 3 3000m row Wod Teams of 2 15 min AMRAP 10 partner deadlifts (455/315) 15 partner planks jump over 20 kb swings (70/53) 25 ghd 30 pushups 35 russian twists Sat, 3/10/2018 MarbleFit 15-12-9 Hang Clean and Press (Empty Bar) Pull Ups or Ring Rows 8 Minute Cap ___ 3 Rounds - 1 Minute Station 1. Wall Balls 2. KB Swings 3. Box Jump Overs 4. Thrusters 95/65 5. Assault Bike 6. Rest ___ 75 Hand Release Push Ups for time! ___ Tabata: Partner Med Ball Sit Ups. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/10/2018#autoOpenWod=t #wodhopper

Thursday, March 8, 2018

WOD

The WOD is up! Fri, 3/9/2018 MarbleFit 1. 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 ______ Bicep Curls Fri, 3/9/2018 CrossFit 15-20 minute to work on any strength work for the day. 18.3 will be the conditioning for the day! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/09/2018#autoOpenWod=t #wodhopper

Wednesday, March 7, 2018

WOD

The WOD is up! Thu, 3/8/2018 MarbleFit Mobilize-Agilitize-Sprintisize ____ AMRAP 5 Buy-In 50 Double Unders then 12 Front Squats 6 Toes to Bar Rest 1 Minute AMRAP 5 Buy-In 50 Double Unders then 9 Front Squats 6 Toes to Bar Rest 1 Minute AMRAP 5 Buy-In 50 Double Unders 6 Front Squats 6 Toes to Bar Rest 1 Minute AMRAP 5 Buy-In 50 Double Unders 3 Front Squats 6 Toes to Bar ____ V-Ups Russian Twists and Plank Holds! Thu, 3/8/2018 CrossFit Deadlift Sumo or Conventional 3RM for day For Time: 2 Rounds 10 Cleans 135/95 10 Box Jump Overs 30/24 2 Rounds 8 Cleans 155/105 8 Box Jump Overs 2 Rounds 6 Cleans 185/135 6 Box Jump Overs 2 Rounds 4 Cleans 205/145 4 Box Jump Overs 2 Rounds 2 Cleans 225/155 2 Box Jump Overs https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/08/2018#autoOpenWod=t #wodhopper

Tuesday, March 6, 2018

WOD

The WOD is up! Wed, 3/7/2018 MarbleFit 500m Row then 10 Rounds 10 Coffin Sit Ups 10 Wall Balls 10 KB Swings then 500m Row ____ 21-15-9 Bench Press Ring Rows Gym Sprint ____ Tabata 10x 30/10 Shoulder Press Bench Dips Wed, 3/7/2018 CrossFit Snatch Tech work: Snatch Pull + Hang Snatch Below Knee + Overhead Squat 4 sets at about 70% Strength work: Snatch Pull + Hang Snatch Below Knee Max for Day! 4 Rounds for Time: 25 KB Swings 53/35 20 Toes to Bar 15 Burpees to target 3 Rope Climb ascents https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/07/2018#autoOpenWod=t #wodhopper

Monday, March 5, 2018

WOD

The WOD is up! Tue, 3/6/2018 MarbleFit Interval Training: 6 Rounds 20 seconds on 10 Seconds off 1. Goblet Squats 2. Seated Ring Rows 3. Weighted AbMat Sit Ups 4. Hand Release Push Ups ____ For Time: 40 DB Clean and Jerk 30 Burpees over the DB 20 Pull Ups 10 Cal Assault 20 Pull Ups 30 Burpees over the DB 40 DB Clean and Jerk ____ Tabata Abs Tue, 3/6/2018 CrossFit Split Jerk Tech work: Pause Dip Doubles with 75% of best. Strength work: Work up to a heavy single. 3 Rounds for time: 750m Row 12 Shoulder to Overhead (155/105) 50 Double Unders https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/06/2018#autoOpenWod=t #wodhopper

Friday, February 23, 2018

WOD

The WOD is up! Sat, 2/24/2018 MarbleFit Playoffs! Top 5 Teams will battle it out for the Top 3 Spots! Event 1: Individual Scores determined on individual placement in each event. For Time: 30 Calorie Row 30 Burpee Box Jump Overs* (24/20) ___ *Step Overs OK! 8 Minute Cap! 2 heats! Event 2: Individual 5 minutes to warm- up 7 Minutes to establish Max Clean from the floor. Event 3: As a team. For Time: 100m Run 50 Deadlifts (155/105) 50 Hand Release Push Ups 100m Run Both team members run- one works at a time. Event 4: Team 50 Jump Rope Singles 40 AbMat Sit Ups 30 Alt Lunge Steps 20 Russian KB Swings (53/35) 10 Suitcase Deadlift (70/53) One team member completes the entire round then the other teammate completes the entire round. Sat, 2/24/2018 CrossFit Calistetics Find 3 rm weighted push up Wod Teams of 2 One person works the other rests 2 min AMRAP 5 pushups 5 dips 5 situps Then 2 min AMRAP 5 GHD 5 cal AB 5 burpees Then 2 min AMRAP 5 squats 5 jumping jacks 5 lunges Then 2 min AMRAP 5 wall balls 5 kb swings (53/35) 5 wall walk Total rounds https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/24/2018#autoOpenWod=t #wodhopper

Thursday, February 22, 2018

WOD

The WOD is up! Fri, 2/23/2018 CrossFit Crossfit Open WOD 18.1 5pm-8pm Show up between those times to WOD. Morning Classes will still be performing a variation of 18.1 even if you are not participating in Open. We will also do some light lifting based on what is announced. Be prepared for everything! Fri, 2/23/2018 MarbleFit For Time: 50 AbMat Sit Ups 1000m Row. 1 Minute Rest 50 Hand Release Push Ups 75 Wall balls 1 Minute Rest 50 Lunge Steps (25 each) 30 Cal Assault 1 Minute Rest 50 Ring Rows 100 Double Unders 1 Minute Rest 30 Burpees to Target _____ Arm Stuff and Gun Show Bicep Curls https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/23/2018#autoOpenWod=t #wodhopper

Wednesday, February 21, 2018

WOD

The WOD is up! Thu, 2/22/2018 CrossFit Push Jerk + Split Jerk Tech work: Pause in Dip on both. 4 sets 1+2 Goal is to keep the bar across shoulders through the dip and maintain balance through the drive. Strength: Max effort 1+1 For Time: 21-18-15-12-9-6 KB/DB Cleans (50/35) Box Jump Overs (24/20) Ring Dips* *x2 Box/Bench Dips Thu, 2/22/2018 MarbleFit EMOM: 8 Minutes Each 1. 10 Cal Assault/Rower 2. 10 Empty Bar Overhead Press 3. 10 DB/BB Hang Squat Cleans 4. 5 Burpees to Target ____ Chest and Tricep Training 6 Rounds 15 Seconds On/20 Seconds off 1. DB Bench Press 2. Elevated Bench/Box Dips 3. Pull Overs https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/22/2018#autoOpenWod=t #wodhopper

Tuesday, February 20, 2018

WOD

The WOD is up! Wed, 2/21/2018 CrossFit Snatch work Tech work: 3 Position Snatch Squat Every Rep. High Hang, Mid Hang, Low Hang. Tight finish every rep. Strength work: Hang Squat Snatch Max for Day. 4 Rounds for Time: 10 KB Swings (70/53) 100m Run 10 GHD Sit Ups 100m Run 10 Pull Ups 100m Run 10 Handstand Push Ups (55/25) 100m Run Wed, 2/21/2018 MarbleFit 1000m Row Land exactly on 1000m. Under Over determines EMOM reps! __________________ AMRAP 6 10 Sumo Deadlift High Pulls 10 Hand Release Push Ups EMOM: KB swings 1 Minute Rest AMRAP 6 10 Wall Balls 10 OH Lunge Steps (Hold Ball) EMOM: Goblet Squats 1 Minute Rest AMRAP 6 10 Box Jumps 10 Pikes EMOM: Alt KB Snatch 1 Minute Rest AMRAP 6 10 Barbell Squat Any variation 30 Jump Rope EMOM: KB Sit Ups __________________ Body Building Back Stuff 5 Sets 10 Upright Rows 10 Seated Ring Row Pull Ups 10 Barbell Rows https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/21/2018#autoOpenWod=t #wodhopper

Monday, February 19, 2018

WOD

The WOD is up! Tue, 2/20/2018 CrossFit Front Squat 3 Rep Max for Day 2 Rounds 6 Toes to Bar 6 Thrusters (75/55) 2 Rounds 7 Toes to Bar 5 Thrusters (95/65) 2 Rounds 8 Toes to Bar 4 Thrusters (115/85) 2 Rounds 9 Toes to Bar 3 Thrusters (135/95) 2 Rounds 10 Toes to Bar 2 Thrusters (155/105) 2 Rounds 11 Toes to bar 1 Thruster (185/115) Tue, 2/20/2018 MarbleFit 5 Rounds for time: 15 Squats 10 Push Ups 5 Ring Rows EMOM: Gym Sprint ____ 21-15-9 Weighted Sit Ups Wall Balls then 10 Cal Assault then 21-15-9 Candle Sticks or Lying Leg/Hip Raises DB Squat Cleans then 10 Burpees then 21-15-9 Cal Row Goblet Squats then 10 GHD Sit Ups then 21-15-9 Pull Ups (Jumping Pull Ups) Double Unders ____ 5 sets 45 seconds on 30 seconds off Plank Holds. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/20/2018#autoOpenWod=t #wodhopper

Sunday, February 18, 2018

WOD

The WOD is up! Mon, 2/19/2018 CrossFit ---Interval Training--- 6 Rounds Each: 15 Second work- 20 Seconds rest. 1. Walking Lunge Steps 2. Hand Release Push Ups 3. Coffin Sit Ups (35/25) ______ Barbell Cycling. 6 Rounds Each. Every Minute on the Minute. 1. 6 Reps Hang Power Clean with about 40-50% of best Power Clean 2. 5 Reps Shoulder to Overhead with about 40-50% of best Push Press. 3. 4 Reps Hang Snatch with about 40-50% of best Snatch. ______ 10 Minute AMRAP 30 Double Unders* 20 Alt KB/DB Snatch (50/35) 10 Burpees ______ 100 Lying Tricep Extension - 45/25 Mon, 2/19/2018 MarbleFit Same as CrossFit :) https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/19/2018#autoOpenWod=t #wodhopper

Friday, February 16, 2018

WOD

The WOD is up! Sat, 2/17/2018 CrossFit Strength Bench press Find a 1 rep max Wod Teams of 2 20 min AMRAP 20 S2OH (115/85) 20 Front squats (115/85) EMOM 6 burpees (total) Sat, 2/17/2018 MarbleFit Intervals Sprints 6 Rounds 20 sec on. 20 sec off. 1. 10 Squats + GymSprint 2. 10 Situps + Gym Sprint ____ -As a team- For Time: 100m Run 40 Power Cleans (135/95) 40 Burpees Over Bar 40 Pull Ups 30 Power Cleans (135/95) 30 Burpees Over Bar 30 Pull Ups 20 Power Cleans (135/95) 20 Burpees Over Bar 20 Pull Ups 10 Power Cleans (135/95) 10 Burpees Over Bar 10 Pull Ups 100m Run ____ Tabata 6 rounds 30 seconds on 10 Seconds off Wall Sit Plate Pass https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/17/2018#autoOpenWod=t #wodhopper

Thursday, February 15, 2018

WOD

The WOD is up! Fri, 2/16/2018 CrossFit 100m Sprint 30 Handstand Push Ups (55/25) 40 DB Clean (50/35) 50 Feet Front Rack DB Lunge Steps 60 Alt DB Snatch 70 Med Ball Sit Ups 100m Sprint Deadlift Any Style Heavy Single Fri, 2/16/2018 MarbleFit Cone Drills - Box - W/Z - Gauntlet ____ For Time: 100 foot Famers Carry 90 Double Unders (200 Singles) 80 AbMat Sit Ups 70 Sumo Deadlift High pulls 60 Hand Release Push Ups 50 KB Swings (70/53) 40 Box Jump Over 30 KB Swings 20 Ring Dips 10 Snatch 5 Rope Climbs ___ Bicep Curls https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/16/2018#autoOpenWod=t #wodhopper

Wednesday, February 14, 2018

WOD

The WOD is up! Thu, 2/15/2018 CrossFit Clean and Jerk Heavy Single AMRAP 10 Minutes 15 KB Swings 15 Wall Balls 5 Deadlift (155/105) rest 2 Minutes 3 Minutes As many Clusters as you can do. 155/105 Thu, 2/15/2018 MarbleFit -Interval Training- 6 Rounds 20 seconds to complete work 20 Seconds break 1. 7 Hand Release push Ups + Gym Sprint 2. 7 KB Swings + Gym Sprint ____ 27-21-15-9 Cal Row Wall Balls ____ EMOM: 7 Minutes 15 Ring Rows Farmers Carry Remainder of Minute https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/15/2018#autoOpenWod=t #wodhopper

Tuesday, February 13, 2018

WOD

The WOD is up! Wed, 2/14/2018 CrossFit Buy-In 50 Bar Facing Burpees then 15-12-9-6-3 Power Snatch Chest to Bar Pull Ups 30 Doubles Every Round Happy Valentine's Day! Snatch Heavy Single Wed, 2/14/2018 MarbleFit 5 Rounds 11 Jumping Jacks 11 Squats 11 Ring Rows Gym Sprint ____ For Time 5 Rounds of: 5 Pull-Ups (Ring Rows) 10 Dips 15 Squats Then, 4 Rounds of: 15 Hand Release Push Ups 15 Kettlebell Swings Then, 3 Rounds of: 15 Shoulder to Overhead 15 T2B Then, 2 rounds of: 20 Wall-Balls 30 Sit-Ups Then, 1 Round of: 50 Calorie Row ____ Tabata Shrugs 6 Rounds 30/10 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/14/2018#autoOpenWod=t #wodhopper

Monday, February 12, 2018

WOD

The WOD is up! Tue, 2/13/2018 CrossFit 5 Rounds for time: 15 Box Jump Overs 15 Sumo Deadlift High Pulls (115/85) 15 Calorie Row 3 Rope Climb Back Squat Heavy Single Tue, 2/13/2018 MarbleFit ReTest! 1000m row for time! Beat last score! ____ 12 Minute AMRAP 15 Box Jump Overs 15 Hand Release Push Ups 15 Cleans 2 Minute Break 12 Minute AMRAP 15 Burpees 15 KB Swings 15 Knees to Elbow 2 Minute Break 50 Wall ball Sit Ups _____ Tabata Flutter Kicks holding weight. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/13/2018#autoOpenWod=t #wodhopper

Sunday, February 11, 2018

WOD

The WOD is up! Mon, 2/12/2018 MarbleFit ReTest! 1 Minute AMRAP Sit Ups 1 Minute AMRAP Hand Release Push Ups 1 Minute AMRAP Double Unders 1 Minute AMRAP Squats 1 Minute AMRAP Pull Ups (Ring Rows) _____ Interval Training 20 Seconds of work- 30 Second Break 6 Rounds Each 1. Assault Bike or Rower 2. KB Swings 3. Double Unders 4. Wall Balls 5. Coffin Sit Ups _____ Tabata 30/10 Bench Press Mon, 2/12/2018 CrossFit Push Press Heavy Single AMRAP 12 10 Thrusters (135/95) 7 Bar or Ring Muscle Ups* ___ *x2 Transitions https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/12/2018#autoOpenWod=t #wodhopper

Friday, February 9, 2018

WOD

The WOD is up! Sat, 2/10/2018 CrossFit Strength OHS find 1 rm WOD teams of 2 20 min AMRAP 5 squat cleans (185/135) 10 kb swings (70/53) 20 russian twists (20/14) 1 person works, other rows 250m once 250m is reached, partners switch Sat, 2/10/2018 MarbleFit Agility and sprints ____ Teams of 2! 5 Minute AMRAP 10 Squats 10 Sit Ups 20 Mountain Climbers Gym Sprint One person completes a round while the other person holds a plank! ____ --3 Rounds for Time-- (25 Minute Cap) Teams of 2: 60 Wall Ball Shots (FULL DEPTH!) 60 Sumo Deadlift High-Pull (75/55) 60 Box Jump Over 60 Push Press (75/55) 60 Calorie Row 60 T2B ____ Interval Training - 6 Rounds Each 15 seconds on- 30 seconds off Goblet Squats Sit Ups https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/10/2018#autoOpenWod=t #wodhopper

Thursday, February 8, 2018

WOD

The WOD is up! Fri, 2/9/2018 CrossFit 10 Rounds Deadlift (Any Style) Every 90 seconds 2 Deadlifts For time: Buy-In 30 Burpees to Target 6" above arm length then 21-15-9-6 Alt DB Snatch (50/35) Toes to Bar Fri, 2/9/2018 MarbleFit Interval Training --- 8 Rounds 20 Seconds to finish 10 Jumping Jacks and Sprint the gym! 30 second break in between. ______ For Time: 100 Double Unders 30 Snatch 30 Wall Balls 30 Power Cleans 30 Burpees 100 Double Unders Then 55 Calorie Row ______ Interval Training - 8 Rounds - 15 seconds on 30 seconds off Bicep Curls Add weight each set. Move as fast as possible during the 15 seconds!!! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/09/2018#autoOpenWod=t #wodhopper

Wednesday, February 7, 2018

WOD

The WOD is up! Thu, 2/8/2018 CrossFit Jerk 3-3-3-3-2-2-2-2-1-1-1-1 Use this rep scheme to work up to a heavy single. Increase every set! (4 sets of 3, 4 sets of 2 and 4 sets of 1) AMRAP 13: 5 Bar Muscle Ups (x3 Any Variation) 10 DB Cleans (50/35) 10 DB Lunge Steps Each leg 10 Handstand Push Ups (55/25) 5 Rope Climbs (Legless for guys) Thu, 2/8/2018 MarbleFit AMRAP 6 10 Squats 10 Push Ups 5 Cal Assault (ALL OUT) 1 Gym Sprint ______ 3 Rounnds 90 Second Stations 15 second Break 1. Burpee Tire Flip 2. Box Jump Overs 3. Med Ball Sit Ups 4. KB Swings 5. 10 Hand Release Push Ups + 5 Toes to Bar ______ Interval Training - 8 Rounds - Cal Row 15 Seconds ALL OUT ROW 30 Second CASUAL ROW ______ 5 Rounds 30 seconds on 20 seconds off Hang from Pull Up Bar https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/08/2018#autoOpenWod=t #wodhopper

Tuesday, February 6, 2018

WOD

The WOD is up! Wed, 2/7/2018 CrossFit 8 Rounds Squat Cleans Every 90 Seconds 3 Reps. Increase each set! For Time or 20 minutes: 20 AbMat Sit Ups 10 Pull Ups 13 Power Cleans (95/65) 20 AbMat Sit Ups 10 Pull Ups 11 Power Cleans (115/85) 20 AbMat Sit Ups 10 Pull Ups 9 Power Cleans (135/95) 20 AbMat Sit Ups 10 Pull Ups 7 Power Cleans (155/105) 20 AbMat Sit Ups 10 Pull Ups 5 Power Cleans (185/115) 20 AbMat Sit Ups 10 Pull Ups 3 Power Cleans (205/135) 20 AbMat Sit Ups 10 Pull Ups 1 Power Cleans (225/155) Wed, 2/7/2018 MarbleFit 8 Round Intervals 15 seconds of work 45 seconds rest 1. Empty Bar Squats 2. Dips 3. 5 Push Ups + Gym Sprint (As fast as possible!) ___ 750m Row 40 Empty Bar Deadlifts 30 Empty Bar Rows 20 Empty Bar Squat Cleans 10 Empty Bar Thrusters ___ 6 Rounds 40 seconds on 20 seconds off Plank Hold https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/07/2018#autoOpenWod=t #wodhopper

Monday, February 5, 2018

WOD

The WOD is up! Tue, 2/6/2018 CrossFit Squat Snatch From the High Hang 3 reps. Don't let go of the bar! 5 Rounds for time: 400m Row 5 Box Jump Overs (30/24) 5 KB Swings (70/53) 5 Hang Snatch (95/65) Tue, 2/6/2018 MarbleFit 50-40-30-20-10 Squats KB Swings (35/26) then 45 Hand Release Push Ups ________________________________ With a running clock complete the following: 0:00-4:00 Sled Pull 100ft 15 Push Ups 15 Pikes 4:00-8:00 16 Alternating DB Snatch 16 Wall Ball Sit Ups 2 Rope Climbs 8:00-12:00 DB Lunge Steps 50' 12 Pull Ups 12:00-16:00 50 Cal Row ________________________________ Interval Press 8 Rounds! 15 seconds of Shoulder press or Bench Press 45 seconds of Rest Don't even think of putting that bar down!!! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/06/2018#autoOpenWod=t #wodhopper