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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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