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

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

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

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

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

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

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