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

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

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

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

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

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

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