WOD

The WOD is up! Fri, 12/1/2017 CrossFit Deadlift Any Style 2-2-2-2-2-2 Work up to 2RM for Day! 15 Minute AMRAP 32 Double Unders 16 GHD Sit Ups 8 DB Cleans (50/35) 4 DB Thrusters 2 Muscle Ups Any Style Fri, 12/1/2017 MarbleFit AMRAP 5 10 Jumping Jacks 10 Squat Thrusts 10 Ring Rows Gym Sprint __________________ Five 5-minute AMRAPs in 25 minutes From 0:00-5:00 16 Calorie Row 16 Double Unders Gym Sprint From 5:00-10:00 16 Front Squats (75/53) 16 Pull Ups Gym Sprint From 10:00-15:00 16 Coffin Sit Ups 16 Dumbbell Snatches (50/35) Gym Sprint From 15:00-20:00 16 Box Jump Overs 16 Kettlebell Swings (53/35) Gym Sprint From 20:00-25:00 16 Hand Release Push-Ups 200m Row ___________________ Body Building Back 5 Sets Against wall 10 DB Curls 10 BB Curls http://ift.tt/2i4LlD3 #wodhopper

WOD

The WOD is up! Thu, 11/30/2017 CrossFit Cleans Touch and go Max Double for Day! 4 Rounds for time: 6 Power Cleans (155/105) 12 KB Swings (70/53) 18 Calorie Row Thu, 11/30/2017 Intro To CrossFit AMRAP 7 Sled Pull and Plank Hold __________________ 10--->1---->10 KB DL KB Swings Goblet Squats Double Unders ___________________ AMRAP 7 10 Cal Row 10 Weighted Sit Ups 3 Burpees ___________________ Body Building Back 5 Sets 10 Ring Rows 10 Upright Rows 10 Bent Over Barbell Rows http://ift.tt/2AljcCF #wodhopper

WOD

The WOD is up! Wed, 11/29/2017 CrossFit Back Squat 5 Rep Max for Day AMRAP 13 2 Burpees 2 Handstand Push Ups 1 Rope Climb 4 Burpees 4 Handstand Push Ups 1 Rope Climb 6 Burpees 6 Handstand Push Ups 1 Rope Climb 8 Burpees 8 Handstand Push Ups 1 Rope Climb and so on... Wed, 11/29/2017 MarbleFit 500m Row Agility and Sprints __________________ AMRAP 7 3 T2B 5 Pull Ups 7 Handstand Push Ups rest 1 Minute AMRAP 7 3 GHD Sit Ups 5 KB Swings 7 Dips rest 1 Minute AMRAP 7 3 Coffin Sit Ups 5 Box Jumps 7 Burpees rest 1 Minute AMRAP 7 3 V-Ups 5 KB High Pulls 7 Wall Balls ___________________ Body Building Triceps 5 Sets 10 Skull Crushers 10 Pull Overs 10 Presses http://ift.tt/2Blm7bi #wodhopper

WOD

The WOD is up! Tue, 11/28/2017 CrossFit Get Ready for Week 3 Holiday Wars!!! Power Snatch + OHSq Max 1+1 for Day Rx: AMRAP 17 minutes 2 Rounds 10 Squat Snatch 75/55 10 Wall Balls 20/14 2 Rounds 8 Squat Snatch 95/65 10 Wall Balls 20/14 2 Rounds 6 Squat Snatch 115/85 10 Wall Balls 20/14 2 Rounds 4 Squat Snatch 135/95 10 Wall Balls 20/14 2 Rounds 2 Squat Snatch 155/105 10 Wall Balls 20/14 With remaining time Snatch as many reps as possible at final weight! Scaled: AMRAP 17 minutes 2 Rounds 10 Power Snatch 45/35 10 Wall Balls 14/8 2 Rounds 8 Power Snatch 65/45 10 Wall Balls 14/8 2 Rounds 6 Power Snatch 75/55 10 Wall Balls 14/8 2 Rounds 4 Power Snatch 95/65 10 Wall Balls 14/8 2 Rounds 2 Power Snatch 115/85 10 Wall Balls 14/8 Tue, 11/28/2017 MarbleFit AMRAP 8 2 Push Ups 2 Sit Ups Gym Sprint 4 Push Ups 4 Sit Ups Gym Sprint 6 Push Ups 6 Sit Ups Gym Sprint and so on.... __________________ For Time: 50-40-30-20-10 Double Under Squats 5 KB Swings then 50 Box Jumps then 21-15-9 DB Cleans Gym Sprint ___________________ Body Building 5 Sets 10 DB Shoulder press 10 DB Shoulder Shrugs 10 DB Shoulder Flys http://ift.tt/2BsaZKu #wodhopper

WOD

The WOD is up! Mon, 11/27/2017 CrossFit Holiday Wars Week 3 will be done tomorrow! Today we Jerk! Split Jerk 3-3-3 2-2-2-2 1-1-1-1-1 Increase each set! 5 Rounds for time: 15 Pull Ups 15 Box Jump Overs 20 Alt DB Snatch Mon, 11/27/2017 MarbleFit Tabata Calorie Row 8x 30/10 __________________ AMRAP 15 Buy-In 3 Rounds 15 MedBall Sit Ups 15 KB Swings 15 Squats with remaining time As many reps as possible: 15 Wall Balls 15 Push Ups 30 Mountain Climbers ___________________ Tabata 5x each 30 on 10 off Sit Ups Ring Rows Lunge Steps http://ift.tt/2jp1GTx #wodhopper

WOD

The WOD is up! Sat, 11/25/2017 MarbleFit AMRAP 8 15 Double Unders 2 Handstand Push Ups 2 Squats 15 Double Unders 4 HSPU 4 Squats 15 Double Unders 6 HSPU 6 Squats and so on! Hand Release Push Ups if you don't got HSPU! _________________________ Karen + Grace 5 Rounds for time! 30 Wall Balls 6 Cleans (135/95) 6 Jerks _________________________ 100 Bench Press for time! _________________________ Tabata High Pulls and Rows Sat, 11/25/2017 CrossFit Wod Teams of 3 400m run 45 back squat* (185/135) 400m run 45 front sq * (155/105) 400m run 45 OHS (135/95) 3000m row *if weight touches floor 100m run http://ift.tt/2AtsCfP #wodhopper

WOD

The WOD is up! Fri, 11/24/2017 CrossFit For Time 5 Rounds of: 5 Pull-Ups (Ring Rows) 10 Dips 15 Squats Then, 4 Rounds of: 15 Hand Release Push Ups 15 Kettlebell Swings 70/53 Then, 3 Rounds of: 15 Shoulder to Overhead 115/85 15 T2B Then, 2 rounds of: 20 Wall-Balls 30 Sit-Ups Then, 1 Round of: 50 Calorie Row _________________________ Body Building Bicep Curl Arm-mageddon! 3 Rounds for time! 20 Alt DB Curls 20 BB Curls (55/35) 20 Skull Crushers 20 Plate Press http://ift.tt/2hRkvOB #wodhopper