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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

WOD

The WOD is up! Mon, 2/5/2018 CrossFit Back Squats Heavy Triple for day! AMRAP 14: 20 Double Unders 15 Wall Balls (20/14) 20 Double Unders 15 Burpees 20 Double Unders 15 Coffin Sit Ups Mon, 2/5/2018 MarbleFit 500m Row then 5 Rounds of: 8 Ring Rows 10 Push Ups 12 Squats then 500m Row ________________________________ AMRAP 12 9 Burpees 15 KB Swings 1 Suicide 30 Jump Rope ________________________________ Interval Abs - 8 Rounds 15 Seconds on 45 Seconds off As many reps as humanly possible in those 15 seconds!!! ________________________________ Tabata 6x 30/10 Wall Sit - Pass a plate back and forth https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/05/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Sat, 2/3/2018 CrossFit Remember tomorrow is 9am CrossFit, 10am MarbleFit and 11am Mobility WOD! Strength Bench press 2 rep max for the day Wod Teams of 2 23 min AMRAP 60 ft OH walking lunge (45/25) (syncro) 40 burpee to plate 20 GHD 10 wall walks Sat, 2/3/2018 MarbleFit 750m Row Land exactly on 750m! Top 4 people Under/Over pick the cards for the following events! ________ Top 4 people pick 3 cards in each stack that will represent the reps of each movement for the 6 Minutes. If a Joker is pulled that means 5 Rep EMOM of that Exercise. --Diamond Series-- AMRAP 7 Minutes Deadlift Sit Ups KB Swings --Club Series-- AMRAP 6 Minutes Snatch Toes to Bar Rope Climb --Heart Series-- AMRAP 5 Minutes Cleans Coffin Sit Ups Box Jump Overs --Spade Series-- AMRAP 4 Minutes Thrusters Burpees Pull Ups ________ Tabata: Team Russian Twist! Everyone in line passes (10) 10lb plates back and forth. 30 seconds of work followed by 10 seconds of rest. If 10 or more people split into 2 groups. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/03/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Fri, 2/2/2018 CrossFit Clean and Jerk Max 2+1 for Day! AMRAP 18: 35 DB Hang Squat Cleans (50/35) 35 Ring Dips* 35 Wall Balls (20/14) 3 Rope Climbs ____ *50 Box/Bench Dips Fri, 2/2/2018 FlexFriday with a blue band 100 Shoulder press (Chest press) 100 Tricep Extensions 100 Band Rows 100 Pull Aparts ____ EMOM:7 Minutes 7 Sit Ups 7 Hand Release Push Ups 20 Mountain Climbers Gym Sprint ____ -5 Rounds- AMRAP 3: 6 Wall Balls 7 GHD Sit Ups 8 Shoulder to Overhead Rest 1 Minute Every round Add 1 Rep to everything! ____ Tabata: Bicep Curls! #FlexFriday https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/02/2018#autoOpenWod=t #wodhopper