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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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