WOD

The WOD is up! Sat, 6/30/2018 CrossFit Pull for Pride Partner sled pull With a partner find a max weight sled pull *both people pull together * 50 situps between attempts 15 min time limit Wod 2 rounds 2 minute per station 1) tire flips 2) double unders 3) kb swings 4) pushups 5) knees to elbows *both partners work at same time **total reps will be scored Sat, 6/30/2018 MarbleFit ---Pull for Pride--- Snatch Warm-up n review Snatch Deadlift Snatch Pull Power Snatch Overhead Squat Clean review Clean Deadlift Clean Pull Power Clean Front Squat Shoulder to Overhead Review Press Push Press Push Jerk ___ Snatch Series 5 Minutes As Many Reps as Possible 5 Snatch (100/75) 30 Doubles/Singles 1 Gym Sprint ____ Clean Series As Fast as Possible 5 Rounds for Time: 5 Cal Assault Bike 10 Power Cleans (100/75) 5 Burpees over the bar ____ Shoulder Series With a Partner 10 Minute AMRAP 100m Sprint 20 Shoulder to Overhead 20 Partner Med Ball Sit Ups 20 Hand Release Push Ups ____ Tabata Body Building 6 Rounds 30 Seconds on. 10 Seconds off. Plank Hold https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=06/30/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Thu, 5/31/2018 MarbleFit Baseline 500m Row 40 Air Squats 30 Sit ups 20 Hand Release Push ups 10 Pull ups (Ring Rows) Thu, 5/31/2018 Intro To CrossFit Baseline 500m Row 40 Air Squats 30 Sit ups 20 Hand Release Push ups 10 Pull ups (Ring Rows) https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=05/31/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Thu, 5/31/2018 CrossFit Baseline 500m Row 40 Air Squats 30 Sit ups 20 Hand Release Push ups 10 Pull ups (Ring Rows) https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=05/31/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Thu, 5/17/2018 CrossFit Snatches Buy In. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=05/17/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Mon, 4/30/2018 MarbleFit AMRAP 10 MInutes 20 Jumping Jacks 20 Lunge Steps 20 AbMat Sit Ups 20 KB Swings EMOM: 5 Hand Release Push Ups ___ 21-15-9 Empty Bar Thrusters Pull Ups (Ring Rows) then 1000m Row 3 minute Rest 4 Rounds for time: 25 Box Jump Overs 100m Sprint ___ DB Shrugs Tabata Mon, 4/30/2018 CrossFit Front Squat Heavy Double For Day Drop 75% 3 sets of 5 7 Rounds for Time: 7 Handstand Push Ups (55/25) 7 Power Cleans (135/95) 7 Box Jump Overs 2 Rope Climbs (Legless for Gentlemen) https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/30/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Tue, 4/24/2018 CrossFit Back Squat 2 Rep Max for Day Drop to 70% As Many Reps as Possible AMRAP 14 6 Cleans (155/105) 12 KB Swings 12 Wall Balls 100m Run Tue, 4/24/2018 MarbleFit 3 Rounds 45 seconds each station. 15 second Break 1. Assault Bike 2. 5 Pull Ups + Gym Sprint 3. 10 Squats + Gym Sprint 4. 5 Toes to Bar + Gym Sprint 5. 10 KB High Pulls + Gym Sprint ____ 3 Minute Break. ____ 5 Rounds for time: 100m Sprint 10 DB Squats 10 Burpees over the Dumbbell 10 Wall Ball Sit Ups Every Minute on the Minute: 7 Ring Rows ___ 2 Min Break ___ 500m Row AFAP ___ 100 Upright Rows for time! Trap Game! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/24/2018#autoOpenWod=t #wodhopper

WOD

The WOD is up! Mon, 4/23/2018 CrossFit Split Jerk Find a Heavy Single for the day. 5 Rounds for Time: 9 Toes To Bar 18 Alt DB Snatch (50/35) 36 Double Unders 100m Run Mon, 4/23/2018 MarbleFit Row Intervals: 15 Seconds on 15 Seconds off. Row As Fast as Possible for 15 Seconds then Row casual for 15 Seconds 8 Rounds. ___ 1 min Break ___ Push Up and Plank Intervals. 15 Seconds on 15 Seconds off. Push Up for 15 Seconds. Plank for 15 Seconds. 8 Rounds. ___ 1 min Break ___ Squat Intervals 15 Seconds on 15 Seconds off. Air Squats for 15 Seconds. Pause at bottom for 15 seconds. 8 Rounds ___ 1 Min Break ___ With a running clock perform 8 100m Sprints Take 20 seconds in between each round. ____ 5 Min Break ____ 5 Rounds for time: 12 KB Swings 12 Wall Balls 36 Double Unders Every Minute on the Minute 3 Burpees. ____ 100 Sit Ups for time! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/23/2018#autoOpenWod=t #wodhopper