WOD

The WOD is up! Thu, 2/1/2018 No One is Safe 18.0 21-15-9 Alternating DB Snatch Burpees over the DB 3 Rounds for time: 750m Row 20 Handstand Push Ups (45/25)* 20 Pull Ups 20 Box Jump Overs (30/24) ____ *Seated DB Press Tabata Tricep extensions 6 Rounds 30 seconds on 10 seconds off Thu, 2/1/2018 MarbleFit AMRAP 8 2 KB Swings 2 Push Ups 2 Sit Ups Gym Sprint 4 KB Swings 4 Push Ups 4 Sit Ups Gym Sprint 6 KB Swings 6 Push Ups 6 Sit Ups Gym Sprint and so on.... __________________ For Time: 50-40-30-20-10 Sit Ups Squats 3 Man Makers (DB Cleans with squat) then 30 Burpee Box Jump Over then 21-15-9 V-Ups Mountain Climbers 5-3-1 Tire Flips ___________________ Tabata Shrugs https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/01/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Wed, 1/31/2018 CrossFit Front Squat Pause 3 count Max for Day Drop set: 80%- As Many Reps as Possible 5 Rounds for time: 10 Deadlifts (225/155) 10 T2B* 35 Double Unders** _____ *20 Pikes **100 Singles (Try a few doubles first) Wed, 1/31/2018 MarbleFit Mobilize and Get Loose _______ 21-15-9 Jumping Jacks Squats Push Ups then 21-15-9 Deadlift Sit Ups then 21-15-9 Calorie Row Toes to Bar then 21-15-9 Wall Balls Dips then 100 Double Unders (200 Singles) Every time you stop: 5 Squats _______ Tabata Front Squats Empty Bar https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=01/31/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Tue, 1/30/2018 CrossFit Snatch work Snatch DL + Snatch + Snatch Balance Max Complex for Day For Time: 100 Hand Release Push Ups 80 Med Ball Sit Ups 60 Sumo Deadlift High Pulls (95/65) 40 Overhead Squats (95/65) 20 Calorie Row/Assault Tue, 1/30/2018 MarbleFit Mobilize, Agilitize + Sprintisize __________________ 3 Rounds Stations 1 Minute Each Station 20 Second Transition Time a. DB Cleans b. Calorie Row c. Rope Climbs d. Alt DB Snatch e. Hand Release Push Ups ________________________ 3 Rounds Stations 1 Minute Each Station 20 Second Transition Time a. MedBall Sit Ups b. DB Shoulder to Overhead c. Burpees d. Lunges e. Double Unders _______________________ Tabata Planks and Flutter Kix https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=01/30/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Mon, 1/29/2018 CrossFit Push Jerk Find a new 3RM AMRAP 15: 30 Shoulder to Overhead (115/85) 100m Run 20 KB Swings (53/35) 100m Run 10 GHD Sit Ups 100m Run Mon, 1/29/2018 MarbleFit 10--->1 Jumping Jacks Squats Mountain Climbers ______ AMRAP 24 Minutes Buy-In Row 1000m then AMRAP 15 KB Deadlifts 15 Goblet Squats 15 KB Swings 15 Box Jumps 15 Sit Ups 15 Wall Balls Every 6 Minutes choose one of the following: 1. 10 Assault Cal 2. Sled Pull 200feet 3. 15 Pull Ups (30 Ring Rows) _______ Tabata Bench Press https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=01/29/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Sat, 1/27/2018 MarbleFit Agility and Sprints ______ Teams of 2 Complete the following: 8 Minute AMRAP 30 Air Squats 30 KB Swings Russian (70/53) 60 Double Unders* ______ *120 Singles AMRAP 20 50 Pull Ups* 100m Sprint 50 Ring Push Ups** 100m Sprint 50 Partner Med Ball Sit Ups 100m Sprint 50 Sh 2 OH 100m Sprint 50 Burpees 100m Sprint *100 Ring Rows ** Hand Release Push Ups Sat, 1/27/2018 CrossFit Endurance Teams of 3 2500m row Wod Teams of 2 18 min AMRAP 2 pistol squat 2 S2OH (115/85) 4 pistol 4 S2OH 6,6, 8,8 etc 5 burpees between increases. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=01/27/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Fri, 1/26/2018 CrossFit Deadlift Any Style 3 Rep Max for Day For time: 60 Cal Row 50 T2B 40 Wall Balls 20/14 30 Cleans 135/95 20 muscle-ups Fri, 1/26/2018 MarbleFit Mobilize n Stretch ___ 50 AbMat Sit Ups 10 KB Swings 1 Gym Sprint 40 Lunge Steps 10 KB Swings 1 Gym Sprint 30 Squats 10 KB Swings 1 Gym Sprint 20 Double Unders 10 KB Swings 1 Gym Sprint 10 Burpees 10 KB Swings 1 Gym Sprint 20 Double Unders 10 KB Swings 1 Gym Sprint 30 Squats 10 KB Swings 1 Gym Sprint 40 Lunge Steps 10 KB Swings 1 Gym Sprint 50 AbMat Sit Ups 10 KB Swings 1 Gym Sprint ______ Death by Ring Rows Every minute perform increasing reps of Ring Rows Begin with 5 and Add 5 Every Minute until you can no longer complete the sets! Max 10 Minutes ______ 100 Bicep Curls https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=01/26/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Thu, 1/25/2018 CrossFit Snatch 10 Rounds Every 90 Seconds 20 double Unders 1 Snatch Try to Increase every round. AMRAP 12 30 Snatch 75/45 30 Snatch 135/75 30 Snatch 165/100 AMRAP with Remaining Time! (210/120) Thu, 1/25/2018 MarbleFit 21-15-9-6 Goblet Squats Push Ups Gym Sprint ______ AMRAP 15 75 Wall Balls 90 Double Unders 30 Pull Ups 2 minute break 1000m Row AFAP ______ 7 Minutes Plank hold whenever you break perform 10 AbMat Sit Ups https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=01/25/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Wed, 1/24/2018 CrossFit Clean + FS + Jerk Max 1+1+1 for Day! AMRAP 12 1000m Row then with remaining time as many reps as possible 5 Clusters (155/105) 15 KB Swings (53/35) Wed, 1/24/2018 MarbleFit 30-20-10 Ring Rows Empty Bar Deadlifts then 21-15-9 AbMat Sit Ups Empty Bar Squat Cleans then 18-15-12 Candle Sticks or Coffin Sit Ups Empty Bar Overhead Press then 15-12-9 GHD Sit Ups (Pikes) Empty Bar Thrusters 9-7-5 Burpees Empty Bar Squat Snatch ______ 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=01/24/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Tue, 1/23/2018 CrossFit Bench Press + Pull Ups 7 Sets 5 Bench Press + 7 Pull Ups Build Up to a Heavy 5! AMRAP 13 10 Shoulder to Overhead (95/65) 15 Burpee Box Jump Over 20 GHD Sit Ups Rope Climb* (Leg Less/Legs) Tue, 1/23/2018 MarbleFit AMRAP 15 15 Burpees 15 T2B 250m Row 1 Rope Climb (10 Ring Rows) ______ EMOM:12 1. 50 Feet Front Rack Lunge Steps 2. 10 Pull Ups (20 Jumping Pull Ups) 3. 15 Suitcase Deadlift 4. 10 Hand Release Push Ups+ Gym Sprint. ______ 100 AbMat Sit Ups for Time! ______ BodyBuild Triceps Extensions https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=01/23/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Mon, 1/22/2018 CrossFit Back Squat Every 90 seconds 10 Rounds 3 Squats + 5 Handstand Push Ups* Try to increase every set ____ *Seated DB Press 21-18-15-12-9 Overhead Squats (95/65) Ring Dips* Wall Ball Sit Ups (20/14) ____ *Hand release Push ups Mon, 1/22/2018 MarbleFit Mobilize n Stretch ____ EMOM 20 Minutes 1. 15/12 Cal Row 2. 30 Double Unders/60 Singles 3. 25 Push Ups 4. 15 Coffin Sit Ups (45/25) 5. 15 Goblet Squat (70/53) ____ AMRAP 13 60 Box Jumps 60 KB Swings 60 Wall Balls ____ Tabata Bench Press https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=01/22/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Sun, 1/21/2018 Skill Development Handstand Push Ups https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=01/21/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Sat, 1/20/2018 MarbleFit AMRAP 8 Minutes 30 Lunge Steps 30 Hand Release Push Ups 30 Double Unders ______ Teams of 2: 3 Rounds for Time 60 Wall Balls (20/14) 50 KB Swings (70/53) 40 Front Squats (135/95) 30 Pull Ups ______ Tabata: Leg Raises Sat, 1/20/2018 CrossFit Strength OHS Build to a heavy triple Wod Teams of 2 20 min AMRAP 40 med ball sit ups 60 ft wheel barrow 80 russian twists 100m run (250m row) https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=01/20/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Fri, 1/19/2018 CrossFit 1RM Thruster For Time: 30 Handstand Push Ups 50 Deadlifts (225/155) 70 Air Squats 90 AbMat Sit Ups Fri, 1/19/2018 MarbleFit 10---->1 Jumping Jacks Squats Push Ups Sit Ups Gym Sprint ____ 21-15-9 Cal Row Wtd Sit ups Wall Balls Sumo Deadlift High Pulls KB Swings Double Unders ____ Body Building Tabata 6x 30/10 Bicep Curls https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=01/19/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Thu, 1/18/2018 CrossFit Snatch work EMOM 15: 70% Minutes 1-3 75% Minutes 4-6 80% Minutes 7-9 85% Minutes 10-12 Increase for last 3 minutes! AMRAP 10 30 Double Unders 15 Snatch 75/55 Thu, 1/18/2018 MarbleFit 21-15-9 KB Swings Thrusters Empty Bar Mountain Climbers ____ 30 Snatch (75/55) 5 Burpees 30 Cleans (95/65) 5 Burpees 30 Shoulder to Overhead (105/85) 5 Burpees 30 Back Squats (135/95) 5 Burpees ____ Body Building Tabata 6x 30/10 Shoulder Press http://ift.tt/2mPF80I #wodhopper

WOD

The WOD is up! Thu, 1/11/2018 CrossFit Clean work Tech: Pause below Knee 5 count (2 Reps) Strength: Clean 2RM for Day! For Time! 100 Double Unders 30 Pull Ups 20 GHD Sit Ups 30 Pull Ups 100 Double Unders Thu, 1/11/2018 MarbleFit EMOM: 8 8 Jumping Lunges 8 Ring Rows 8 Jumping Jacks ___________________________ For Time: 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges 10 Burpees 20 Kettlebell Swings 10 Burpees Bear Crawl 50 Ft 10 Burpees 20 Kettlebell Swings 10 Burpees 30 Lunges 10 Burpees 40 Sit-Ups 10 Burpees 50 Air Squats _______________________ Body Building: Upright Rows http://ift.tt/2ANIh5p #wodhopper

WOD

The WOD is up! Wed, 1/10/2018 CrossFit Back Squat 5-5-5-5-5 3-3-3-3-3 Increase every set! AMRAP 13! Thrusters (95/65) T2B 2,4,6,8....etc... Increase reps each round! Wed, 1/10/2018 MarbleFit Test Day! 1. 1 Minute AbMat Sit Ups 2. 1 Minute Push Ups Chest must hit floor 3. 1 Minute Air Squats 4. 1 Minute Jump Rope (Doubles or Singles) 5. 1000m Row 1 Minute Rest in between each event! _______________________ 21-15-9 Goblet Squats Box Jump Overs then 21-15-9 KB Swings Toes to Bar (Pikes) then 21-15-9 Wall Balls Pull Ups then 21-15-9 Burpees Gym Sprint _______________________ Body Building: Dips http://ift.tt/2Dc79Xb #wodhopper

WOD

The WOD is up! Tue, 1/9/2018 CrossFit AMRAP 13 8 Muscle Ups (16 Transitions) 16 Handstand Push Ups (32 Hand Release Push Ups) 24 Cal Row Split Jerk Tech: Pause in Dip for 5 count 2 Reps Strength: Heavy Single Use your legs! Tue, 1/9/2018 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 Toes 2 Bar 30 Alt DB Snatch 50 Double Unders (x2 Singles) ___________ Bodybuilding: 5 Sets 12 Dips 12 Banded Tricep Extensions Rest in between no longer than 45 seconds http://ift.tt/2CTSOks #wodhopper

WOD

The WOD is up! Mon, 1/8/2018 CrossFit Snatch work Tech: Power Snatch + Snatch Balance + OHSquat Strength: Snatch + Hang Snatch 5 Rounds for time: 9 Squat Snatch (115/85) 9 Burpees over the bar 2 Rope Climb (Any Style) Mon, 1/8/2018 MarbleFit EMOM: 15 1. 25 Double Unders (50 Singles) 2. 25 AbMat Sit Ups 3. 25 KB Swings (44/26) _______ 4 Rounds 15 DB Squat Cleans 15 Coffin Sit Ups 15 Ring Rows EMOM: 3 Burpees _______ Body Building Tabata Shrugs and Renegade Rows 10 Rounds Alternating 25/10 http://ift.tt/2CNF4YG #wodhopper

WOD

The WOD is up! Sat, 1/6/2018 CrossFit Strength Bench press Work up to a heavy triple Wod Teams of 2 20 min AMRAP 8 partner deadlift (405/315 mixed 365) 16 hspu 32 GHD Sat, 1/6/2018 MarbleFit 5 Rounds 5 Pull Ups 10 Push Ups 15 Squats Gym Sprint ______ AMRAP 15: 5 Shoulder to Overhead 95/65 10 T2b 15 Cleans 95/65 25 KB Swings (53/35) 35 Wall Ball Sit Ups 400m Row then 75 Double Unders 25 Burpees ______ Tabata Abs! http://ift.tt/2qwtnQZ #wodhopper

WOD

The WOD is up! Fri, 1/5/2018 CrossFit We didn't get to do this yesterday so.... Clean and Jerks Tech work: Squat Clean + Front Squat + Jerk 1+2+2 Strength: Max Clean + 2 Jerks for Day (1+2) AMRAP 13 60 Burpees over the Bar 30 Shoulder to Overhead (115/85) 5 Rope Climbs (Legless for Gentlemen/However for Ladies) Fri, 1/5/2018 MarbleFit EMOM: 18 1. 25 Double Unders (50 Singles) 2. 25 AbMat Sit Ups 3. 25 KB Swings (44/26) _______ 3 Rounds 15 DB Squat Cleans 15 Coffin Sit Ups 15 Ring Rows EMOM: 3 Burpees _______ Body Building Tabata Shrugs and Biceps 10 Rounds 25/10 http://ift.tt/2lUgNFz #wodhopper

WOD

The WOD is up! Thu, 1/4/2018 CrossFit Clean and Jerks Tech work: Squat Clean + Front Squat + Jerk 1+2+2 Strength: Max Clean + 2 Jerks for Day (1+2) AMRAP 13 15 KB Swings (70/53) 3 Rope Climb 15 Box Jump Overs Thu, 1/4/2018 MarbleFit EMOM: 10 Minutes 12 Cal Row or 10 Cal Assault _______ AMRAP 15: 10 Burpees 10 Wall Ball Sit Ups 10 Box Jumps 10 Wall Ball Sit Ups 10 KB Swings 10 Wall Ball Sit Ups then AMRAP 5 Minutes 10 Push Ups 10 Ring Rows 1 Gym Sprint _______ Body Building Tabata Shoulders and Triceps 10 Rounds 25/10 http://ift.tt/2EQk95r #wodhopper

WOD

The WOD is up! Wed, 1/3/2018 CrossFit Snatch Tech work: Snatch Pull + Snatch from Hang Strength Max Hang Snatch below the knee 21-18-15-12-9 Alternating DB Snatch (50/35) Dips 25 Double Unders Every Round! Wed, 1/3/2018 MarbleFit 5 Rounds 15 Cal Row 15 Push Ups 20 Sit Ups _______ 75 Box Jumps EMOM: 5 T2B then 5 Rounds 20 Double Unders (40 Singles) 10 KB Swings 10 Wall Balls Gym Sprint _______ Body Building Tabata Back and Biceps 10 Rounds 25/10 http://ift.tt/2lHwukr #wodhopper

WOD

The WOD is up! Tue, 1/2/2018 CrossFit Start the week off right with some Squats! Front Squat Heavy Double for Day! 4 Rounds for Time! 400m Row 25 Wall Balls 15 Pull Ups Tue, 1/2/2018 MarbleFit 1. Teams of 2: AMRAP 8 One partner works and completes a round then switch 10 Squats 10 Push Ups 20 Double Unders 1 Gym Sprint ______ Teams of 2: 50 Box Jump overs 50 Pull Ups or x2 Pull Up Variations 50 Back Squats (95/65) 50 Medball Partners Sit Ups 50 Deadlifts ______ BodyBuilding Tabata Abs and Core 10 Rounds: 25/10 http://ift.tt/2zZo4c8 #wodhopper