WOD

The WOD is up! Fri, 9/28/2018 CrossFit Pistol Squat Practice Bench and Banded Assistance. 10 Reps weighted. Deadlift Any Style: Tech work: 5 Doubles. Begin with roughly 50% and work up to about 80%. ___ Strength: Build up to a Heavy Single after the 5 Doubles. 4 Rounds for Time: 10 Power Cleans (115/85) 200m Run 2 Rope Climbs 10 Pistol Squats (5 Each Leg) Then 100 Bicep Curls #CFDAFlexParty Fri, 9/28/2018 MarbleFit For Time: 30 Calorie Row 30 Burpee Box Jump Overs* (24/20) 2 Minute Break Max Bench Press 20 Minute Time Cap ___ For Time: 100 Singles 50 Med Ball Sit Ups 50 Alt Lunge Steps (25 each Leg) 50 Russian KB Swings 100m Sprint ___ Body Building and Bicep Curls. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/28/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Thu, 9/27/2018 CrossFit Pull Up Progression Day 2 Week 4. 1. Max Effort Pull Ups. Begin with Strict and finish with kipping. 1 Set without letting go of the bar. 2. 15 Kipping Pull Up + 5 count Tempo Down. Perform with band if necessary. (For Ring Rows Option 25 Reps Total) 3. 36 Bentover BB Rows Push Press Push Press EMOM: 12 0:00-4:00- 5 Push Press 4:00-8:00- 3 Push Press 8:00-12:00- 1 Push Press Build up every set. 5 Rounds for time: 9 Shoulder to Overhead (155/105) 12 Toes to Bar 15 Wall Balls Then 100 AbMat Sit Ups Cash Out Thu, 9/27/2018 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 ____ Squat 6 x 6 ____ Tabata Wall Sit https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/27/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Wed, 9/26/2018 CrossFit Warm-up ***Week 3 Challenge*** For Time: 3 Rounds of "Cindy" (5 Pull Ups-10 Hand Release Push Ups-15 Air Squats) then 400m Run. Good Luck Ring Rows and Rowing will be considered scaling Snatch work Any Style - Hang, Floor, Power or Full Squat. Tech work: 4 x 1 @ 80% ___ Build up to a Heavy Single - Any Style Locked Arms. Hands, Hips and Feet land at the same time! AMRAP 14 Lifestyle - Buy- In with 50 Hand release Push Ups then 30 Box Jump Over (30"/24") 30 Atomic Sit Ups (35/25) 30 Cal Row 30 Alt DB Snatch (50/35) Wed, 9/26/2018 MarbleFit ***Week 3 Challenge*** ___ 21-15-9 DB Cleans Wall Balls then 10 Cal Assault then 21-15-9 GHD Sit Ups DB Box Step Overs then 10 Burpees then 21-15-9 Cal Row Bench Press then 100' Sled Pull 21-15-9 Push Ups Mountain Climbers 100m Sprint ____ 5 sets 45 seconds on 20 seconds off Plank Holds. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/26/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Tue, 9/25/2018 CrossFit Pull Up Progression Day 1 Week 4. 1. Max Effort Pull Ups. Begin with Strict and finish with kipping. 1 Set without letting go of the bar. 2. 15 Kipping Pull Up + 5 count Tempo Down. Perform with band if necessary. (For Ring Rows Option 25 Reps total) 3. 36 Seated Banded Rows Back Squat Tech work: 4 sets of 2 at 80% then Build up to a Heavy Double 3 Rounds - 1 Minute Stations 1. Assault Bike 2. KB Swings 3. DB Front Rack Lunge Steps (50/35) 4. GHD Sit Ups* 5. Muscle Ups (Any Style)** 6. Rest ___ *Weighted Sit Ups **Pull Ups or Dips Tue, 9/25/2018 MarbleFit ---Interval Training--- 8 Rounds Each: 20 Second work- 10 Seconds rest. 1. Weighted Lunge Steps for distance 2. Battle Ropes 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 300m Row 20 Alt KB/DB Snatch (50/35) 10 Burpees ______ 100 Lying Tricep Extension - 45/25 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/25/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Mon, 9/24/2018 CrossFit Week 3 of the Total Fitness Challenge! Don't forget to submit your scores! ***Week 3 Challenge*** For Time: 3 Rounds of "Cindy" (5 Pull Ups-10 Hand Release Push Ups-15 Air Squats) then 400m Run. Good Luck Ring Rows and Rowing will be considered scaling. As a class, we will do this on Wednesday! Handstand Walk Practice Wall Walks and Handstand stuff Clean Double Clean Double Tech work: From the floor. 4 sets of 2 with 70% ___ Build up to a Heavy Double Clean. Full Squat on all cleans! AMRAP 14 Buy-In 100 Double Unders (300 Singles) then 10 Burpees over the Bar 50' Handstand walk* 10 Thrusters (95/65) 50' Handstand walk ___ 5 Wall Walks or As a team wheel barrow walk and double the reps for the workout. Mon, 9/24/2018 MarbleFit Every 45 Seconds. 1-4 - 15 Hand Release Push Ups + Gym Sprint 5-8 - 15 Sit Ups + Gym Sprint 9-12 - 15 Ring Rows + Gym Sprint 13-16 - 15 Air Squats + Gym Sprint. ___ For Time: 50 AbMat Sit Ups 20 Double Unders Gym Sprint 40 KB Swings 20 Double Unders Gym Sprint 30 Goblet Squats 20 Double Unders Gym Sprint 20 Wall Balls 20 Double Unders Gym Sprint 10 Cal Assault 20 Double Unders Gym Sprint 20 Wall Balls 20 Double Unders Gym Sprint 30 Goblet Squats 20 Double Unders Gym Sprint 40 KB Swings 20 Double Unders Gym Sprint 50 AbMat Sit Ups ____ Tabata Body Building Flutter Kicks/Planks https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/24/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Sat, 9/22/2018 CrossFit Strength Ohs Build to a heavy single Wod Teams of 2 25 min AMRAP 100m farmer carry partner does battle ropes (Switch) 20 sledge hammer 20 t2b 20 jump squat 20 burpee Sat, 9/22/2018 MarbleFit 5 Rounds Every 3 Minutes Complete the following: 30 Double Unders (90 Singles) 30 AbMat Sit Ups 30 Mountain Climbers each Leg 100m Sprint ___ For Time: Buy-In "Grace" 30 Clean and Jerks (135/95) then 3 Rounds 2 Rope Climbs 10 Burpees over the Bar 100m Weighted Carry (45/35) ___ 4 sets of 12 Superset Seated DB Shoulder Press Seated Shrugs https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/22/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Fri, 9/21/2018 CrossFit Handstand Practice and stuff! Bench Press Bench Press Tech work: 75% 4 x 3 with a Pause (3 count) on the first rep. ___ Heavy Double for Day! No Pause. Bar must hit Chest every rep! 4 Rounds for time: 12 GHD Sit Ups 9 Sumo Deadlift High Pull (115/85) 6 Handstand Push Ups (55/25) then cash out with 100 Bicep Curls 45/35 (Lifestyle Counts) #FlexFriday Fri, 9/21/2018 MarbleFit 2500m Bike Ride. ___ Max AbMat Sit Ups in 5 Minutes Every Minute Buy-In 10 Double Unders (20 Singles) Rest 1 Minute Max Hand Release Push Ups in 5 Minutes Every Minute Buy-In 10 KB Swings Rest 1 Minute Max Pull Ups in 5 Minutes Every Minute Buy-In 7/5 Cal Row Rest 1 Minute Max Air Squats in 5 Minutes Every Minute Buy-In 7 Toes to Bar Rest 1 Minute Max Box Jumps in 5 Minutes Every Minute Buy-In with 100m sprint ___ 100 Bicep Curls for time! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/21/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Thu, 9/20/2018 CrossFit Pull Up Progression Day 2 Week 3. 1. Max Effort Strict Pulls with or without a Band. 2. 3 sets of 5 Kipping Pull Up + 5 count Tempo Down. Perform with band if necessary. (For Ring Rows Option 3 x 8) 3. 3 Sets of 12 Banded Upright Rows Front Squat 3RM Buy-In 30 Pull Ups (Counts for Lifestyle) then AMRAP 16 75 Wall Balls 30 Alt DB Snatch (50/35) 30 Ring Dips 100m Sprint Thu, 9/20/2018 MarbleFit 50-40-30-20-10 Double Unders AbMat Sit Ups 150m on the Rower every round ___ EMOM: 10 Minutes 5 Back Squat or Front Squat 5 Box Jump Overs ___ 3 Rounds 100m Pinch Grip Carry 12 Coffin Sit Ups 2 Rope Climbs ___ 3 Way DB Shoulders 10 Front Raises. 10 Shoulder Flys. 10 Front Raise Press Outs. 3 Rounds https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/20/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Wed, 9/19/2018 CrossFit Pistol Squat Practice. 1. Banded and bench Squats 2. Free Standing Snatch 3 Position Snatch 3 Position tech work: 4 sets- 50-65% Snatch Snatch Any style Snatch. Heavy Single for day. (From Floor, Hang, Power or Full) Work whichever works and finish tight! Buy-In 5 Rope Climbs (Counts for Lifestyle!) then 3 Rounds for time: 8 Deadlift (265/165) 25 AbMat Sit Ups 400m Run Wed, 9/19/2018 MarbleFit 3x Lot Run Mobility and stretch ___ 3 Rounds AMRAP 4 Minutes 200m Sprint 20 KB Swings 30 AbMat Sit Ups with Remaining Time - Battle Ropes 1 Minute Rest ___ 5 Rounds 12 Wall Ball Sit Ups 12 Seated Cable Rows 12 DB Bench Press 24 Mountain Climbers ___ Tabata Pull Overs 6x 30/10 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/19/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Tue, 9/18/2018 CrossFit Pull Up Progression Day 1 Week 3. 1. Max Effort Strict Pulls with or without a Band. 2. 3 sets of 5 Kipping Pull Up + 5 count Tempo Down. Perform with band if necessary. (For Ring Rows Option 3 x 8) 3. 3 Sets of 5 Reps. Scap Pull Ups. Clean Clean from the Hang Tech work: 4 x 2 at 75% ___ Heavy Single for day! Get your elbows through! For Time: 6 Toes to Bar 6 Burpees over the box 24/20 10 Cleans (135/95) 6 Toes to Bar 6 Burpees over the box 8 Cleans (155/105) 6 Toes to Bar 6 Burpees over the box 6 Cleans (175/115) 6 Toes to Bar 6 Burpees over the box 4 Cleans (185/125) 6 Toes to Bar 6 Burpees over the box 2 Cleans (205/135) Cash Out with 35 Calories on the Assault Bike! (This counts for Lifestyle!) Tue, 9/18/2018 MarbleFit Pull Up Progression Day 1 Week 3. 1. Max Effort Strict Pulls with or without a Band. 2. 3 sets of 5 Kipping Pull Up + 5 count Tempo Down. Perform with band if necessary. (For Ring Rows Option 3 x 8) 3. 3 Sets of 5 Reps. Scap Pull Ups. ___ Tabata: 5 Rounds Each 30/10 1. Assault Bike 2. Bench Press 3. Box Jumps 4. KB Swings 5. Ring Rows ___ AMRAP 10 Minutes 20 Lunges (35/25) 20 Med Ball Sit Ups Gym Sprint with MedBall 10 Burpees to Med Ball Cash Out 35 Calories on Assault Bike ___ Tabata: Skull Crushers or Plate Presses https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/18/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Mon, 9/17/2018 CrossFit Week 2 of the Total Fitness Challenge! Submit score sheets via email! Week 2 Bonus Challenge: 3 Minute AMRAP 1 Minute Assault Bike for Distance! With remaining time As many Double Unders as possible! Scaled- Single Unders. Push Jerk 3-3-3 2-2-2-2 1-1-1-1-1 Add Weight every set. AMRAP 14 Buy-In -1 Minute of Hand Release Push Ups (This Counts for Lifestyle!) Row 21/18 20 Single Arm Hang Clean and Press 50/35 35 Double Unders Mon, 9/17/2018 MarbleFit Week 2 Bonus Challenge: 3 Minute AMRAP 1 Minute Assault Bike for Distance! With remaining time As many Double Unders as possible! Scaled- Single Unders. 10--->1 Squats Ring Rows Sit Ups Mountain Climbers Gym Sprint ___ EMOM: 7 Minutes 7 Goblet Squats 7 Hand Release Push Ups Gym Sprint ___ EMOM: 7 Minutes 7 KB Swings 7 Toes to Bar (Hanging Knee Raise) Gym Sprint ___ Tabata: Plank Hold 6 Rounds 30/10 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/17/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Sat, 9/15/2018 MarbleFit Warm - Up: 8 Minute AMRAP Teams of 2 A: 10 HRPU 15 Sit Ups 20 Double Unders B: Battle Ropes ___ 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 ___ Tabata: 5 Rounds Each - 30/10 1. Med Ball V-Ups 2. DB Shoulder Raises 3. Plate Press https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/15/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Fri, 9/14/2018 CrossFit Deadlift Deadlift 4 x 2 at 75% ___ Build up to a Heavy Single for Day! ---Handstand Walk Practice-- 5 Rounds for Time: 25' Handstand Walk* 12/10 Cal Assault 25' Handstand Walk 12 Alt DB Snatch 50/35 __ *5 Wall Walks. Get as close to the wall as possible. Fri, 9/14/2018 MarbleFit For Time: 1000m Row then 3 Rounds 100m Pinch Grip Carry 35/25 25' Bear Crawl High Knees Agility Ladder 5 Tire Flips 5 Rope Climbs 50' Sled Pull 100m Sprint ___ AMRAP 10 Minutes Cal Assault 10/8 30 Double Unders 15 Ring Rows 10 Sit Ups 100m Sprint ___ 100 Bicep Curls for Time https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/14/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Thu, 9/13/2018 CrossFit Pull Up Progression Day 2 Week 2. 1. Max Effort Strict Pulls with or without a Band. (Green Band Max) --- If you cannot get your chin over the bar with the minimum of a Green Band-- Same thing can be performed with Rings. 2. 3 Sets Chin over Bar Hold 5 Count and Negative down 5 Count. 3 Reps 3. 3 Sets of 5 Muscle Up Transitions Clean and 2 Jerks Tech work: Clean + Hang Clean + 2 Jerks 4 x 1+1+2 at 50%- 60% - 65% - 70% ___ Then work up to a Heavy Clean + 2 Jerks! 4 Rounds for Time: 400m Run 10 Pull Ups 10 Box Jump Overs (24/20) Thu, 9/13/2018 MarbleFit 3x Lot Run - Agility and Sprints ___ --Pull Up Progression from Above-- ___ 10 Rounds for Time 10 Pull Ups 10 Hand Release Push Ups 10 Sit Ups 10 Squats 20 Minute Time Cap ___ Tabata 5 Rounds Each 30/10 1. Battle Ropes 2. Skull Crushers 3. Cable Row 4. Lunge Steps https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/13/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Wed, 9/12/2018 CrossFit Snatch from Hang Tech work: High Hang and Mid Hang 4 x 1+1 at 65-70% ___ Max Snatch from the Hang. AMRAP 17 2 Rounds 6 Handstand Push Ups (55/25) 6 Power Snatch 75/55 2 Rounds 6 Handstand Push Ups 6 Power Snatch 95/65 2 Rounds 6 Handstand Push Ups 6 Power Snatch 115/85 2 Rounds 6 Handstand Push Ups 6 Power Snatch 135/95 With Remaining time As Many Snatches as Possible (155/105) ____ *6 Burpees over the Bar Wed, 9/12/2018 MarbleFit 3 Rounds 1 Minute Each 1. Calorie Assault 2. Wall Ball Sit Ups 3. Farmer's Carry. 4. Alt DB Snatch 5. Hand Release Push Ups 6. Rest ___ Bench Press 6 sets of 6 at 70% 12 Minutes ___ 4 Rounds 10 Dumbbell Bench Press 10 Ring Rows 10 V-Ups https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/12/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Tue, 9/11/2018 CrossFit This year marks the 17th Anniversary of the Attacks of September 11th, 2001. No matter where you were during these events, there is no doubt it had an impact on our lives from then on. We salute those who have fallen on this day and those who aided in the efforts to save the ones that didn't. #NeverForget Warm-up: 2001m Row Pull Up Progression Day 1 Week 2. 1. Max Effort Strict Pulls with or without a Band. (Green Band Max) --- If you cannot get your chin over the bar with the minimum of a Green Band-- Same thing can be performed with Rings. 2. 3 Sets Chin over Bar Hold 5 Count and Negative down 5 Count. 3 Reps 3. 2 Sets of 15 Banded Upright Rows Push Press 10 Minutes to Establish 1 Rep Max for Day. "343-Tribute" 25 Deadlifts (225/155) 50 Wall Ball Shots (20/14) 150 Double Unders (450 Singles) 50 KB Swings (53/35) 25 Pull Ups 43 Burpees over the Bar 20 Minute Cap Tue, 9/11/2018 MarbleFit Same as CrossFit. 9-11 Tribute. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/11/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Mon, 9/10/2018 CrossFit The Total Fitness Challenge begins today! Hope you all did a good amount of meal prep for the week! Week 1 Feats of Strength! 3 Minute Blind Calorie Row. Athletes will have 3 Minutes to Row as Many Calories as Possible. The screen will be down the entire time where you will be unable to see where you are at. Athletes will start in the rower with the handle in the rack. When time is called, athletes must stop rowing. All Athletes will have the entire week to submit their best score. Good Luck! Back Squat Pause 3ct 4 x 2 at 70% then Work up to a Heavy 3 Count Pause. 15 Minutes. 14 Minute AMRAP 30 DB Clean and Jerk (50/35) 30 Coffin Sit Ups (45/35) 30 Hand Release Push Ups 5 Rope Climb Ascents Mon, 9/10/2018 MarbleFit EMOM 7 Minutes: 1 Suicide Half Gym and Full Gym Sprint 10 Sit Ups ____ 6 Minute AMRAP 10 Wall Balls 10 Hand Release Push Ups 20 Mountain Climbers Gym Sprint 1 Minute Rest 6 Minute AMRAP 10 KB Swings 10 Weighted Sit Ups Gym Sprint 1 Minute Rest 6 Minute AMRAP 10 Goblet Squats 2 Rope Climb Ascents Gym Sprint 1 Minute Rest 6 Minute AMRAP 20 Double Unders (150 Singles) 10 Knees to Elbow Gym Sprint ____ Tabata Shrugs https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/10/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Sat, 9/8/2018 MarbleFit EMOM: 8 Minutes 5 Pull Ups 7 Hand Release Push Ups 9 Squats ___ 5 Rounds For Time: 21 Lateral Hops over the bar 12 Cleans (95/65) 12 Toes to Bar 100' Farmers Carry (70/53) 20 Minute Cap. ___ Tabata: 6x 30/10 1. Battle Ropes 2. Cable Rows 3. Banded Triceps. Sat, 9/8/2018 CrossFit Wod Teams of 2 Buy in 2500m row Then 4rft 10 turkish get up (53/35) 20 bench press (135/95) 30 med ball partner pass 40 jumping lunges 50 double unders https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/08/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Fri, 9/7/2018 CrossFit Power Clean Tech work: 4 Sets of 2 from the hang. 75% of best Power. __ Build up a to Heavy Single from the Hang. For Time: 21-15-9 Deadlift (255/165) Handstand Push Ups (55/25)* 50 Foot Handstand Walk** ___ *KB Shoulder to Overhead (53/35) **100' Pinch Grip Carry (45/35) Fri, 9/7/2018 MarbleFit AMRAP 8 Minutes 10 Wall Balls 12 Hand Release Push Ups 14 AbMat Sit Ups ___ 5 Rounds for time: 8 KB Swings 12 Ring Rows Gym Sprint ___ 3 Rounds 1 Minute Each Station 1. Double Unders 2. Wall ball Sit Ups 3. Box Jump 4. Cal Row 5. Rest ___ Bicep Tabata https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/07/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Thu, 9/6/2018 CrossFit Pull Up Progression Day 2 Week 1. 1. Max Effort Strict Pulls with or without a Band. (Green Band Max) --- With out Band (2 Sets of 10 Jumping Pull Ups) 2. 3 Sets Chin over Bar Hold 5 Count and Negative down 5 Count. 3 Reps 3. 3 Sets of 5 Reps. Scap Pull Ups. Snatch Double Tech Work: 4 sets of 2 at 70-75% __ Heavy Double for Day! Work for a full squats For Time: 400m Sprint 9-7-5 Squat Snatch (115/85) CTB Pull Ups Ring Push ups 400m Sprint Thu, 9/6/2018 MarbleFit 3 Laps Agility and Sprint. ___ 5 Rounds 1 Minute of Work 20 Seconds rest in between. 20 AbMat Sit Ups --- with remaining time as many KB Swings as Possible. ___ 5 Rounds 1 Minute of Work 20 Seconds rest in between. 7 Cal Assault --- with remaining time as many Pull Ups as possible. ___ 5 Rounds 1 Minute of Work 20 Seconds of rest in between. 30 Double Unders --- with remaining time as many Wall Balls as possible. ___ 5 Rounds 1 Minute of Work 20 Seconds of rest in between. 20 Lunge Steps --- with remaining time as many Rope Climbs as possible. ___ Tabata: Wall Sit Plate Pass. 6x 30/10 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/06/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Wed, 9/5/2018 CrossFit Front Squat 5RM For Time: 10 Squat Cleans 135/95 2 Rope Climbs 8 Squat Cleans 155/105 2 Rope Climbs 6 Squat Cleans 185/125 2 Rope Climbs 4 Squat Cleans 225/135 2 Rope Climbs 2 Squat Cleans 245/145 2 Rope Climbs ___ Rope Climb Scale = 6 Tire Flips First come first serve to everything! Wed, 9/5/2018 MarbleFit Tabata 6x 30/10 1. Battle Ropes 2. Wall Ball Sit Ups 3. Box Jump Overs 4. Cal Bike 5. Ring Rows ___ 1--->10 DB Front Squats Toes to Bar 20 Double Unders every Round ___ Body Building 3 Sets of 20 Barbell Rows Add weight every set. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/05/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Tue, 9/4/2018 CrossFit Pull Up Progression Day 1 Week 1. 1. Max Effort Strict Pulls with or without a Band. (Green Band Max) --- With out Band (2 Sets of 10 Jumping Pull Ups) 2. 3 Sets Chin over Bar Hold 5 Count and Negative down 5 Count. 3 Reps 3. 2 Sets of 15 Ring Rows. Jerk 70% 4 sets of 2 Hold the catch on the second rep. ___ Heavy Single for Day For Time: 100m Sprint 35 Calorie Bike 45 KB Swings 55 Box Jump Overs 65 AbMat Sit Ups 100m Sprint Tue, 9/4/2018 MarbleFit EMOM: 20 Minutes 1. 12/10 Cal Row 2. 30 KB Swings 3. 15 Coffin Sit Ups 4. 25 Hand Release Push Ups 5. 100m Sprint ___ Super Set - 5 Sets 12 Bench Press 12 DB Bench Press 1 Minute between sets ___ Body Building 3 Sets each 20 Reps Skull Crushers Cuban Press AbMat Sit Ups 1 Minute between sets. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/04/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Mon, 9/3/2018 Shannon Fundraiser "Greenbriar Flood WOD" "Greenbriar Flood WOD" AMRAP 23 Minutes Buy-In 1000m Row then 50 Double Unders (100 Singles) 24 Wall Balls 12 Alt DB Snatch (50/35) 6 Toes to Bar at the end of 23 Minutes Cash Out - 50 Burpees Shannon House Fundraiser is today! Please arrive on time so we can properly organize heats for the workout! Thanks. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/03/2018#autoOpenWod=t #wodhopper