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