Friday, August 31, 2018

WOD

The WOD is up! Sat, 9/1/2018 MarbleFit For time: 50 Wall Balls. First 4 Done Choose Cards. ___ 6 Minute AMRAPs. 1 Minute Break in between 4th Place- Diamonds Hand Release Push ups AbMat Sit Ups Double Unders 3rd Place- Clubs KB Swings Pull Ups Weighted Sit Ups 2nd Place- Hearts Toes to bar Alt DB Snatch Cal Bike 1st Place- Spades Burpees over the DB DB Thrusters Royalty = 12 Reps Ace = 15 Reps ___ Sat, 9/1/2018 CrossFit Strength Bench press Find 2 rep. (3 sec pause + no pause) Wod Teams of 2 4 rft 50 med ball situp passes. (4 ft space between) 200 scissor kicks (partner holds plank) 50 t2rings (partner static bar hang) 100 squats (partner holds wall sit (45/25)) 100m run. *if partner loses static position switch. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/01/2018#autoOpenWod=t #wodhopper

Wednesday, August 29, 2018

WOD

The WOD is up! Thu, 8/30/2018 CrossFit Warm- Up: AMRAP 8 Minutes 9 Overhead Squats (75/55) 1 Rope Climb (Legless for Guys) 9 Toes to bar AMRAP 6 Minutes Row 600m 1 Round of Cindy (5 Pull Ups, 10 HRPU, 15 Air Squats) with Remaining time as many Snatches as Possible. 75/55 Rest 2 Minutes AMRAP 6 Minutes Row 500m 2 Rounds of Cindy with remaining time as many Snatches as Possible 95/65 Rest 2 Minutes AMRAP 6 Minutes Row 400m 3 Rounds of Cindy with remaining time as many Snatches as Possible 115/85 Score = Total Snatches completed. Thu, 8/30/2018 MarbleFit AMRAP 12 Minutes 250m Row 15 Wall Ball Sit Ups ___ Back Squat 8 Sets of 5. Use comforable weight. Slow Down, Fast Up! Increase as you like. Get Deep! ___ EMOM: 8 Min 5 Power Snatch + Gym Sprint ___ Plank Hold Tabata 6x 30/10 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/30/2018#autoOpenWod=t #wodhopper

Tuesday, August 28, 2018

WOD

The WOD is up! Wed, 8/29/2018 CrossFit Back Squat 5 x 3 at 75% ___ Build up to a Heavy Double for Day! For Time: 3000m Assault Bike 50 Wall Ball Shots 40 Box Jump Overs 30 GHD Sit Ups 20 DB Clean and Press (50/35) 100m Sprint Wed, 8/29/2018 MarbleFit 3x Lot Run Agility and Stretch ___ For Time: 30-25-20 Double Unders KB Swings 100m Sprint then 21-15-9 Goblet Squats AbMat Sit Ups Mountain Climbers then 15-12-9 Calorie Row Pull Ups (Ring Rows) 100m Sprint then 12-9-6 Wall Balls Toes to Bar (Pikes) then 21 Burpee Box Jump Overs. ___ Russian Twists 6x 30/10 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/29/2018#autoOpenWod=t #wodhopper

Monday, August 27, 2018

WOD

The WOD is up! Tue, 8/28/2018 CrossFit Clean and 2 Jerks Tech work: 75% 4 sets 1 + 2 ___ Strength - Build up to a Heavy 1 + 2 AMRAP 15 3 Bear Complex (95/65)* 400m Run 10 BOB's ___ *Bear Complex = Squat Clean + Shoulder to Overhead + Back Squat + Shoulder to Overhead Tue, 8/28/2018 MarbleFit 1000m Row for time ___ AMRAP 18 Minutes 2 Rope Climb or 6 Tire Flips 12 Hang DB Clean and Press 100m Plate Carry 12 GHD Sit Ups 100m Sprint no weight. ___ Bench Press 10 Minutes Build up to a Heavy 5 Rep Bench. ___ Body Building Super Set Seated DB Shoulders 3 x 12 Face Pulls with Band 3 x 20 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/28/2018#autoOpenWod=t #wodhopper

Sunday, August 26, 2018

WOD

The WOD is up! Mon, 8/27/2018 CrossFit Push Press EMOM:12 Minutes Min 1-3: 5-5-5 Min 4-7: 3-3-3-3 Min 8-12: 1-1-1-1-1 Increase weight each set. For Time: 20 Double Unders 10 Handstand Push Ups (55/25) 16 Alt DB Snatch (50/35) 40 Double Unders 10 Handstand Push Ups 16 Alt DB Snatch 40 Double Unders 10 Handstand Push Ups 16 Alt DB Snatch 40 Double Unders 10 Handstand Push Ups 16 Alt DB Snatch 100 Double Unders 10 Handstand Push Ups 16 Alt DB Snatch Mon, 8/27/2018 MarbleFit 3 Rounds 45 seconds on 15 seconds off: 1. 20 Mountain Climbers + Gym Sprint 2. 15 Squat Jumps + Gym Sprint 3. 10 Wall Balls + Gym Sprint 4. 15 AbMat Sit Ups + Gym Sprint 5. 20 Doubles + Gym Sprint ___ 4 Rounds For Time: 100m Sprint 10 Hand Release Push Ups 100m Sprint 10 Pull Ups (Ring Rows) 100m Sprint 10 KB Swings 100m Sprint 10 Goblet Squats ___ Banded Tricep Extension Tabata 6 Rounds 30/10 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/27/2018#autoOpenWod=t #wodhopper

Friday, August 24, 2018

WOD

The WOD is up! Sat, 8/25/2018 Kickball Kickball at Michael J. Tighe Park! Meet us over by the baseball fields for some fun Kickball! 9am! Sat, 8/25/2018 CrossFit Teams of 2 Buy in: 150 wall balls (if ball drops or teams stop 10 burpees for all) Then 4 rft 30 hang squat cleans (95/65) 30 dumbell single leg box step (50/35) 30 pushups Then Cash out 200 hollow body rocks https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/25/2018#autoOpenWod=t #wodhopper

Thursday, August 23, 2018

WOD

The WOD is up! Fri, 8/24/2018 CrossFit Snatch 3 Position Snatch 3 Position Tech work: 4 sets 1+1+1 at about 65% Full Squat Each rep. Or Catch and ride down. __ Snatch from Hang Max for Day. Kickball at Michael J. Tighe Park! Meet us over by the baseball fields for some fun Kickball! 9am! Fri, 8/24/2018 MarbleFit 400m Run(Row) 10 Rounds 10 Dips Any Style 10 Goblet Squats 400m Run(Row) then 3 Rounds 20 Jumping Jacks 20 Lunge Steps 20 AbMat Sit Ups 20 KB Swings EMOM: 5 Hand Release Push Ups ___ 3 Minute Break ___ 2 Rounds 1 Minute Each Accumulate as Many Reps as Possible. 15 Second break in between! 1. Holding a plate Scissor Kicks Abs 2. Bicep Curls 3. Double Unders 4. Bicep Curls 5. Box Jump Overs 6. Bicep Curls https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/24/2018#autoOpenWod=t #wodhopper

Wednesday, August 22, 2018

WOD

The WOD is up! Thu, 8/23/2018 CrossFit Front Squat 3RM Front Squat 3RM Beat your number from August 6th! For Time: 800m Run 20 Handstand Push Ups (No Deficit) 20 GHD Sit Ups 600m Run 15 Handstand Push Ups (25/10) 20 Coffin Sit Ups 400m Run 10 Handstand Push Ups (55/25) 20 Toes to Bar Thu, 8/23/2018 MarbleFit 3 Laps around the Lot then 24-20-16-12-8 Cal Assault Hang DB Cleans then 3 Laps around the Lot ___ Every Minute on the Minute 6 Minutes Each 1. 15 Sit Ups + Gym Sprint 2. 15 Hand Release Push Ups + Gym Sprint 3. 15 Goblet Squats + Gym Sprint ___ 5 Minutes Suicides Every Complete Run perform 5 Toes to bar https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/23/2018#autoOpenWod=t #wodhopper

Tuesday, August 21, 2018

WOD

The WOD is up! Wed, 8/22/2018 CrossFit For time: 1000m Row 50 Thruster (45lbs) 30 Pull Ups Bench Press Bench Press 10 Minutes to establish a Heavy Double for Day! 5 Rounds For Time: 6 Box Jump Over (30/24) 12 Alt DB Snatch Rope Climb (Legless gentlemen) Wed, 8/22/2018 MarbleFit AMRAP 4 Minutes 20/15 Calorie Row 15 Toes to bar with remaining time complete as many Wall Balls as possible. Rest 2 Minutes AMRAP 4 Minutes 20/15 Calorie Row 15 Toes to bar with remaining time complete as many KB Swings as possible. Rest 2 Minutes AMRAP 4 Minutes 20/15 Calorie Row 15 Toes to bar with remaining time complete as many Rope Climbs or Pull Ups as possible. ___ Body Building 60 Reps Each Movement. A. Seated DB Press (DB Bench) B. Seated Cable Row C. Standing Triceps Extension D. Lying Leg Raises https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/22/2018#autoOpenWod=t #wodhopper

Monday, August 20, 2018

WOD

The WOD is up! Tue, 8/21/2018 CrossFit Clean Tech work: Hang Clean + Front Squat 4 x 2 + 1 at about 70% of best clean Strength: Heavy Single Hang Clean for day! For Time: "Gracie-Ann" 50-40-30-20-10 Double Unders AbMat Sit Ups 6 Clean and Jerks (135/95) Tue, 8/21/2018 MarbleFit For Time: Teams of 2 Row 2500m 250m Increments ___ EMOM: 12 Odd: 15 Bench Press (95/65) Even: 15 KB Swings (44/35) ___ Teams of 2: AMRAP 10 Minutes Partner 1- Sled Pull Partner 2- 10 Goblet Squats 10 Dips 10 Sit Ups 100m Sprint https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/21/2018#autoOpenWod=t #wodhopper

Sunday, August 19, 2018

WOD

The WOD is up! Mon, 8/20/2018 CrossFit Jerk Push Jerk + Split Jerk Tech work: 4 x 1+2 about 70% of best Jerk Strength: Heavy 1 + 1 for Day AMRAP 14: 50 Roberts (BOBs) 30 Shoulder to Overhead (115/85) 10 Muscle Ups - Ring or Bar (15 CTB Pull Ups Ladies) Mon, 8/20/2018 MarbleFit Tabata : 6x 30 Seconds on 10 Seconds off 1. AbMat Sit Ups 2. Box Jumps 3. Hand Release Push Ups 4. Wall Balls 5. Alt DB Snatch __ For Time: 50-40-30-20-10 Double Unders Ring Rows __ 4 Rounds 45 Seconds Assault Bike 45 Seconds Lunge Steps 15 Second Transition time https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/20/2018#autoOpenWod=t #wodhopper

Friday, August 17, 2018

WOD

The WOD is up! Sat, 8/18/2018 MarbleFit Teams of 2: 30 Minutes to Complete 150 Ground to Overhead Every 30 Reps the weight increases. Weights will be used as follows 1. 95/65 2.115/85 3.135/95 4.155/105 5.185/125 Every 5 Minutes Teams will complete 30/20 Calorie Row 20 Toes to Bar before they begin lifting. 0:00, 5:00, 10:00, 15:00, 20:00 and 25:00 For every rep not completed one second will be added to final score. Good Luck! Body Build- 3 way triceps 3 sets 10 Skull Crusher, 10 Pull Over, 10 Press with a plate. 5 Minute Plank hold, every stop 5 Sit Ups https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/18/2018#autoOpenWod=t #wodhopper

Thursday, August 16, 2018

WOD

The WOD is up! Fri, 8/17/2018 CrossFit Back Squat Pause 3ct Back Squat Pause 3ct Build Up to a Heavy Single for Day! 5 Rounds for Time: 8 Chest to Bar Pull Ups 12 Hang DB Clean (50/35) 16 Front Rack Lunge Steps Fri, 8/17/2018 MarbleFit 10--->1 Squats Ring Rows Mountain Climbers Gym Sprint __ AMRAP 14 Minutes 250m Row 12 Goblet Squats 250m Row 100' Pinch Grip Carry 30 Double Unders (60 Single) __ Wall Squat Plate Pass then Bicep Curls Against wall Tabata 6x 30/10 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/17/2018#autoOpenWod=t #wodhopper

Wednesday, August 15, 2018

WOD

The WOD is up! Thu, 8/16/2018 CrossFit AMRAP 4 Minutes 15/12 Calorie Assault (20/15 - Cal Row) 21 Deadlift 225/155 15 BOB Rest 2 Minute AMRAP 4 Minutes 15/12 Calorie Assault 21 Deadlift 205/145 15 BOB Rest 2 Minute AMRAP 4 Minutes 15/12 Calorie Assault 21 Deadlift 185/135 15 BOB Rest 2 Minute AMRAP 4 Minutes 15/12 Calorie Assault 21 Deadlift 155.105 15 BOB Bench Press Bench Press 5 Rep Max for Day 15 Minute Cap. Thu, 8/16/2018 MarbleFit 3x Lot Run and Mobility/Agility ___ 1. Complete as Many Calories on Bike as Possible in 6 Minutes Buy In Every minute with 5 Squats 1 minute Break 2. Complete as Many Double Unders as Possible in 6 Minutes Buy In Every minute with 5 Ring Rows 1 minute Break 3. Complete as Many Coffin Sit Ups as Possible in 6 Minutes Buy In Every minute with 5 Burpees 1 minute Break 4. Complete as Many Back Squats as Possible in 6 Minutes Buy In Every minute with 5 Toes to Bar ___ Tabata 6x 30/10 Plank Hold Upright Row or Shrugs https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/16/2018#autoOpenWod=t #wodhopper

Tuesday, August 14, 2018

WOD

The WOD is up! Wed, 8/15/2018 CrossFit Stretch and Mobilize __ For Time: 400m Run 15 Box Jump Overs (24/20) 30 Wall Balls 400m Run 15 HSPU 30 KB Swings (53/35) 400m Run 15 Box Jump Overs 30 Wall Balls __ AMRAP 12 Minutes Double Unders Every 90 seconds Perform 1 Clean and Jerk Begin the workout with 1 Clean and Jerk Add weight every round! Build up to your heaviest Clean and Jerk. Score is Number of Double Unders combined with Amount Lifted. __ Tabata: AbMat Sit Ups 6x 30/10 Wed, 8/15/2018 MarbleFit 3 Minute to complete the following Round 1: 400m Run 12 Toes to Bar Round 2: 400m Run 12 Hang DB Cleans Round 3: 400m Run 12 Pull Ups Round 4: 400m Run 12 Hand Release Push Ups Round 5: 400m Run 12 GHD Sit Ups Round 6: 400m Run 12 Alt DB Snatch Round 7: 400m Run 3 Rope Climbs (6 Tire Flips) (Run can be substituted with Row) ___ Bench Dips (Feet Up Preferably) One Arm DB Row Seated DB Overhead Press 5 Sets of 10 each https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/15/2018#autoOpenWod=t #wodhopper

Monday, August 13, 2018

WOD

The WOD is up! Tue, 8/14/2018 CrossFit Snatch Tech 5 Minutes to hit 3 Snatch from Floor + 1 Overhead Squat with Light weight. then EMOM:12 Min 1-3 Snatch 4 Reps Add each set Min 4-6 Snatch 3 Reps Add each set Min 7-9 Snatch 2 Reps Add each set Min 10-12 Snatch 1 Rep Add each set All reps from the floor. Add every set. 21-15-9-6 Alt DB Snatch (50/35) Coffin Sit Ups (45/35) Sumo Deadlift High Pull (115/85) 250m Row each round Tue, 8/14/2018 MarbleFit For time: 400m Row 30 Box Jump Overs 400m Row 30 KB Swings 400m Row 30 Wall Balls 400m Row 30 Toes to Bar 400m Row 30 Double Unders ___ Bench Press 10 Sets of 10. 95/65 ___ 5 sets of 10 Straight Leg Deadlift ___ Partner MedBall Sit Up Tosses Tabata 6x 30/10 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/14/2018#autoOpenWod=t #wodhopper

Sunday, August 12, 2018

WOD

The WOD is up! Mon, 8/13/2018 CrossFit Push Press Push Press 3-3-3 2-2-2-2 1-1-1-1-1 Build up every set. (12 Sets so strategize properly) Use the lighter sets to work on technique and build proper mechanics. AMRAP 12 Minutes 9 Shoulder to Overhead (155/105) 15 T2B 2 Rope Climb Mon, 8/13/2018 MarbleFit AMRAP 12 500m Row 40 Squats 30 Sit Ups 20 Hand Release Push Ups 10 Pull Ups ___ Tabata: 6x 30/10 1. Skull Crushers 2. Goblet Squats 3. Alt DB Snatch 4. Farmers Carry 5. Weighted Sit Ups ___ 100 Pikes as fast as possible https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/13/2018#autoOpenWod=t #wodhopper

Friday, August 10, 2018

WOD

The WOD is up! Sat, 8/11/2018 MarbleFit Stretch and Mobilize __ 400m Row 15 Box Jump Overs 30 Wall Balls 400m Row 15 KB Swings 30 HRPU 400m Row 15 Box Jump Overs 30 Wall Balls __ AMRAP 7 Minutes Burpees to Target Every Minute Perform 1 Clean and Jerk (135/95) Begin the workout with 1 Clean and Jerk __ Tabata: Shoulder Shrugs/High Pulls 6x 30/10 Sat, 8/11/2018 CrossFit Farewell to Kathryn wod 17 rft EMOM 90 seconds 5 burpees Teams of 3 8 snatch ( 115/ 75) 18 pullups 2000 m assault bike https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/11/2018#autoOpenWod=t #wodhopper

Thursday, August 9, 2018

WOD

The WOD is up! Fri, 8/10/2018 MarbleFit 5 Rounds: 10 Squats 10 KB Swings 10 Jumping Jacks 100m Sprint ___ 1--->10 DB Cleans Ring Dips (Bench Dips) 100m Sprint rest 1 minute 10--->1 Goblet Squats Wall Ball Sit Ups 100m Sprint ___ 100 Bicep Curls for time Fri, 8/10/2018 CrossFit Deadlift Deadlift Tech: 5 sets of 3 at 70% ___ Build up to a heavy Double for day. For Time: 10 Alt DB Snatch 50/35 20 AbMat Sit Ups 10 Thrusters (95/65) 10 Alt DB Snatch 50/35 20 AbMat Sit Ups 9 Thrusters (115/85) 10 Alt DB Snatch 50/35 20 AbMat Sit Ups 8 Thrusters (135/95) 10 Alt DB Snatch 50/35 20 AbMat Sit Ups 7 Thrusters (155/105) 10 Alt DB Snatch 50/35 20 AbMat Sit Ups 6 Thrusters (175/125) 10 Alt DB Snatch 50/35 20 AbMat Sit Ups 5 Thrusters (185/135) https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/10/2018#autoOpenWod=t #wodhopper

Wednesday, August 8, 2018

WOD

The WOD is up! Thu, 8/9/2018 MarbleFit Mobilize and Stretch. ___ AMRAP 4 Minutes 15/12 Calorie Assault 21 Deadlift 225/155 15 BOB Rest 2 Minute AMRAP 4 Minutes 15/12 Calorie Assault 21 Deadlift 205/145 15 BOB Rest 2 Minute AMRAP 4 Minutes 15/12 Calorie Assault 21 Deadlift 185/135 15 BOB Rest 2 Minute AMRAP 4 Minutes 15/12 Calorie Assault 21 Deadlift 155.105 15 BOB ___ Bench Press 5 x 5 You Choose weight. Superset with 5 Pull Ups or 10 Ring Rows ___ 100 Sit Ups for time! Thu, 8/9/2018 CrossFit Shoulder Press 7 Minutes to hit a Heavy Single Strict Press. ___ 7 Minute EMOM: 80% of your 1RM 4 Reps. 5 Rounds For Time: 2 Rope Climb* 10 Cal Assault 12 GHD Sit Ups 15 KB Swings (53/35) ___ https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/09/2018#autoOpenWod=t #wodhopper

Tuesday, August 7, 2018

WOD

The WOD is up! Wed, 8/8/2018 MarbleFit EMOM: 15 1. 20 Air Squats + Gym Sprint. 2. 20 Jumping Jacks + Gym Sprint 3. 20 Light KB Swings + Gym Sprint __ 10 Rounds for time: 250m Row 10 Coffin Sit Ups 20 Double Unders __ Tabata: Plank Hold/Flutter Kicks 6x 30/10 Wed, 8/8/2018 CrossFit Snatch from Hang Snatch from Hang below knee Tech work: 4 sets of 1 Hang Squat Snatch + 1 Snatch Balance 65-70% ___ Strength: Heavy Single Snatch from Hang Below Knee 5 Rounds for time: 20 Calorie Row 15 Hang DB Clean and Press (50/35) https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/08/2018#autoOpenWod=t #wodhopper

Monday, August 6, 2018

WOD

The WOD is up! Tue, 8/7/2018 MarbleFit EMOM: 7 Minutes 7 Empty Bar Thruster 7 Push Ups 7 Pull Ups ___ For Time: 35 Double Unders 10 Back Squat 35 Double Unders 8 Back Squat 35 Double Unders 6 Back Squat 35 Double Unders 4 Back Squat 35 Double Unders 2 Back Squat Add weight every set. Begin with 40% of best and work up each round. (70 Singles) __ Body Building 3 sets of 20 Each DB Bench Press Tricep Extensions Upright Row or Cable Row Tue, 8/7/2018 CrossFit Clean and Jerk Clean and Jerk Tech work: 4 sets of 1 Squat Clean + 2 Jerks 75% ___ Strength: Build up to a Heavy Single AMRAP 15 9 Handstand Push Ups 12 Deadlift (155/105) 7 T2B 9 Hang Clean 5 CTB Pull Ups 6 Shoulder to Overhead https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/07/2018#autoOpenWod=t #wodhopper

Sunday, August 5, 2018

WOD

The WOD is up! Mon, 8/6/2018 MarbleFit 3x Lot Run Mobilize-Agilitize __ AMRAP 12 Minutes 250m Row 10 Hand Release Push Ups 100m Sprint __ EMOM: 20 Minutes 1. 30 AbMat Sit Ups 2. 15 Box Jump Overs 3. 10 Pull Ups (20 Ring Rows) 4. 12/8 Calorie Rower __ BodyBuilding 100 Leg Raises holding a plate. In as little sets as possible. Mon, 8/6/2018 CrossFit Front Squat 3RM Build up to a Heavy Triple for Day 4 Rounds for time: 400m Sprint 20 Wall Balls 20 Double Unders https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/06/2018#autoOpenWod=t #wodhopper

Friday, August 3, 2018

WOD

The WOD is up! Sat, 8/4/2018 Summer Throwdown Summer Throwdown 2018 WOD 1 15-12-9-6-3 Calories Assault Bike Front Squat 95/65 - 115/85 - 135/95 - 155/105 - 185/135 All weights from the floor. Athletes must change their own weights. Judges must reset the calories on the bike each round. 10 Minute Cap. No Scaled option. Good Luck! Summer Throwdown 2018 WOD 2 35 Pull Ups* 35 Burpee Box Jump Overs (24/20) 35 Power Snatch 75/55 ____ *Scaled option RIng Rows - 45/35 with a training bar. 12 Minute Cap. Summer Throwdown 2018 WOD 3 Part 1 With a 12 minute Running clock. Row 1000m as fast as possible. This is part 1. Summer Throwdown 2018 WOD 3 Part 2 With the time remaining from Part 1 Athletes will perform a 1 Rep Max Hang Clean from above the knee. Athletes must deadlift the weight before cleaning it or rep will not count. If the bar passes below the knee after the deadlift, no rep. Good Luck! Summer Throwdown 2018 WOD 4 Top 5 Advance to the 4th and final workout! (Rx) For time:* 100 Double Unders 50 Alt DB Snatch (50/35) 25 Toes to Bar 5 Rope Climb ___ Scaled: 100 Singles 50 Alt DB Snatch (35/20) 25 AbMat Sit Ups 100 Singles 12 Minute Cap. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/04/2018#autoOpenWod=t #wodhopper

Thursday, August 2, 2018

WOD

The WOD is up! Fri, 8/3/2018 CrossFit AMRAP in 14 minutes ascending reps.... 3 of each, 6 of each, 9 of each and so on... Deadlift (155/105) Handstand Push Ups* 5 Box Jump Overs (24/20) every round. ___ *Hand Release Push Ups OK Snatch Triple Squat Snatch Triple 6 sets of 3 Begin with 50% and work your way up for 6 sets until you hit a heavy triple. Fri, 8/3/2018 MarbleFit 5 Rounds 20 Bench Press (95/65) 20 Calories on the rower ___ 3 Rounds 1 Minute Stations 1. Tire Flips 2. Double Unders 3. KB Swings 4. Box Jump Overs 5. Wall Walks 6. Rest ___ 100 Bicep Curls for time! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/03/2018#autoOpenWod=t #wodhopper

Wednesday, August 1, 2018

WOD

The WOD is up! Thu, 8/2/2018 CrossFit For Time: 750m Assault Buy-In then 21-15-9-6 Front Rack Lunge Steps (50/35) Pull Ups then 150 Double Unders (400 Singles) Cash Out Jerk Jerk Tech work: 4 sets of 2 at the following percentages 50%-60%-65%-70% Then Build up to a Heavy Single for the Day! Thu, 8/2/2018 MarbleFit Row 1000m then 10 Rounds 5 Pull Ups 10 Push Ups 15 Squats then Row 1000m ___ Front Squat or Back Squat 6-6-6-6-6-6 Begin with 40% and add weight from there. ___ 15-12-9 Weighted Lunge Steps Burpees Gym Sprint ___ Barbell Row Tabata https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=08/02/2018#autoOpenWod=t #wodhopper