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

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

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

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

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

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

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