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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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