WOD

The WOD is up! Sat, 3/31/2018 CrossFit Strength Bench Work to a 5rm Wod Teams of 3 1 round for time * 1 person works at a time 500 double unders 400 squat jumps 300 pushups 200 ghd 100 burpees 50 pullups 25 turkish get up(53/35) Sat, 3/31/2018 MarbleFit --Cone Drills-- Box W/Z Gauntlet ___ ***For Time*** 31 Kettlebell Swings (70/53) 31 Wall Ball Shots (20/14) 31 Overhead Squats (95/65) 31 Burpees 31 Lunge Steps 31 Push Jerks (95/65) 31 Knees-to-Elbows 31 Box Jumps (24/20) 31 Hang Cleans (95/65) 31 Sit-Ups 31 Double-Unders 31 Deadlifts (185/135) ***Try to get through the entire thing unbroken!*** ____ Bodybuilding https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/31/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Fri, 3/30/2018 CrossFit Deadlift Heavy Single for Day Sumo or Conventional 3 Rounds For Time: 20 Deadlift (115/85) 5 Man Makers (50/35) 15 Hang Power Snatch (115/85) 5 Man Makers 10 Overhead Squats (115/85) 5 Man Makers Flex Friday 4 Rounds for Time: 400m Row 25 Goblet Squats 10 Pull Ups (15 Ring Rows) ___ AMRAP 13 Minutes: 15 KB Swings 1 Rope Climb 15 Box Jump Overs 1 Rope Climb 15 Knees to Elbow 1 Rope Climb ___ EMOM 10: 5 Back Squat 20 Double Unders Use a weight that feels comfortable. ___ Tabata Seated Bicep Curls 8 Rounds 20 Seconds on 10 Seconds off Flex Friday! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/30/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Thu, 3/29/2018 CrossFit Snatch Heavy Double For Day Touch and go! Be in control! For Time: 21 Alternating DB Snatch (50/35) 21 Coffin Sit Ups (55/35) 21 Burpee Box Jump Overs (20") 15 Alternating DB Snatch 15 Coffin Sit Ups 15 Burpee Box Jump Overs (24") 9 Alternating DB Snatch 9 Coffin Sit Ups 9 Burpee Box Jump Over (30") ___ Everyone uses the same height box! Thu, 3/29/2018 MarbleFit AMRAP 7 Minutes 10 Squats 10 Sit Ups 20 Double Unders Gym Sprint _____ 10 Rounds for Time: 10 Front Squats 10 T2B 10 Cal Row 20 Minute Cap _____ 50 Box Jump Overs for Time! _____ Tabata Skull Crushers or any Tricep Exercise https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/29/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Wed, 3/28/2018 CrossFit Clean and Jerk Max Double for Day. 2(1+1) 4 Rounds for Time: 12 Toes to bar 12 KB Swings (70/53) 12 Handstand Push Ups (Seated DB Press) 12 Goblet Squats (70/53) Wed, 3/28/2018 MarbleFit Agility and Sprints ___ AMRAP 6: 500m Row Buy-In 15 Empty Bar Thrusters 10 Pull Ups Gym Sprint 1 Min Rest AMRAP 6: Buy-In 50 Double Unders 12 KB Swings 10 Wall Balls Gym Sprint 1 Min Rest AMRAP 6: Buy In- 50 Double Unders 9 Box Jumps 10 Wall Balls Gym Sprint 1 Min Rest AMRAP 6: Buy-In 50 Double Unders 6 Burpees 10 Wall Balls Gym Sprint _______________________________ 100 MedBall Sit Ups for Time! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/28/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Tue, 3/27/2018 CrossFit Back Squat 5 Count Pause Max Double for Day! AMRAP 14: 7 Muscle Ups (14 Pull Ups + 14 Dips) 50 Wall Balls 100 Double Unders (300 Singles) Tue, 3/27/2018 MarbleFit 1 Suicide 50 Air Squats 1 Suicide 50 Sit Ups 1 Suicide 50 Hand Release Push Ups ___ 3 Rounds for time: 15 Calorie Row 12 Power Cleans 9 Toes to Bar 5 Calorie Assault Bike 30 Double Unders ___ EMOM: 10 Minutes 10 Bench Press 95/65 10 Sit ups ___ https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/27/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Mon, 3/26/2018 CrossFit Push Press 3-3-3 2-2-2-2 1-1-1-1-1 Increase each set. AMRAP 20 Minutes: 30 Clean and Jerk (135/95) 500m Row 20 Burpees Over the Bar 500m Row 10 Rope Climb Ascents Mon, 3/26/2018 MarbleFit 1 Minute AMRAP Double Unders rest 30 Seconds 1 Minute AMRAP Hand Release Push Ups rest 30 Seconds 1 Minute AMRAP Pull Ups rest 30 Seconds 1 Minute AMRAP Air Squats rest 30 Seconds 1 Minute AMRAP Sit Ups rest 30 Seconds 1000m Row for Time! _____ 10--->1 Burpees Wall Balls Alt DB Snatch then 15-12-9 Pikes KB Swings Gym Sprint _____ Arnold Presses and Dips Superset. 5 sets 10 + 10 45 Sec break in between. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/26/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Sat, 3/24/2018 MarbleFit Warm up: 20 Jumping Jacks 20 Lunge Steps Each Leg 20 Mountain Climbers Each Leg 20 Sit Ups 3x Lot Run ____ 3 Rounds For Time: 40 Knees to Elbow 40 KB Swings (53/35) 40 Double Unders (x3 Singles) 40 Shoulder to Overhead (65/45) ____ Tabata 8 Rounds 30 seconds on 10 Seconds off Any Abs- Suggestions: GHD Sit Ups, Pikes, Weighted Planks, Coffin Sit Ups and more! Sat, 3/24/2018 CrossFit Strength 1rm bear complex Wod Teams of 2 5 rounds 12 deadlifts (185/125) 9 hang power cleans 6 push jerks If bar drops 5 burpees each. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=03/24/2018#autoOpenWod=t #wodhopper