Workout of the Day

Monday 3/1/21

Monday 3/1/21

WOD: Hang power clean and jerk 3-3-2-2-1-1 Accessory work 4 Rounds of: 100ft Heavy sled drag or prowler push 20 DB Rows (10 per arm) *Rest as needed between rounds* Mission Fit: 12 Min AMRAP Buy In - 1000m Run AMRAP with remaining time 3 Burpee 9 Goblet Squats 27...

Saturday 2/27/21

Saturday 2/27/21

WOD: 15 Minute alternating EMOM Minute 1: 10 Double DB ground to overhead (50#/35#) Minute 2: 10 Over/Unders Minute 3: 200m Run Accessory Work: 50-75 Banded pull aparts 50-75 Banded face pulls 30-50 Seated bent over rear felt raises *Accumulate...

Friday 2/26/21

Friday 2/26/21

WOD: Thruster 15 Minutes to build to a heavy single THEN: "Jackie" FOR TIME 1k Row 50 Thrusters (45#/35#) 30 Pull-ups Mission Fit: 10 Min. AMRAP 1 Cal. Bike 1 Wall Balls 2 Cal. Bike 2 Wall Balls 3 Cal. Bike 3 Wall Balls 4......

Thursday 2/25/21

Thursday 2/25/21

WOD: 6 Rounds for Time 16 Box plyo skiers (24"/20") 5 Strict handstand push-ups 3 Hang squat cleans (205#/145#) 5 Strict ring pull-ups  Mission Fit: 3 Rounds For Time 200m Farmers Carry 15 Box Jumps 3 Wall Walks

Wednesday 2/24/21

Wednesday 2/24/21

WOD: Deadlift 3-3-3-3-3 Accessory work 3 Rounds for max load 100m Odd object push/pull/carry (Sled drag, farmers carry, prowler push, sandbag bear hug carry, etc....) Mission Fit: 11 Min. AMRAP 12 Alternating DB Snatches 4 Toes-to-Bar Fence and...

Tuesday 2/23/21

Tuesday 2/23/21

WOD: "Build the Base" Buy In: 5 Minute max calorie echo bike Then, 30 Minute AMRAP: "Filthy Fifty" 50 Box jumps (24"/20") 50 Jumping pull-ups 50 Kettlebell swings (35#/26#) 50 Walking lunges 50 Knees-to-elbows 50 Push press (45#/35#) 50 GHD hip extensions 50 Wall...

Monday 2/22/21

Monday 2/22/21

WOD: 7 Rounds, Each for Time 500m Row sprint *Rest 2:00 between rounds* Mission Fit: Death By Burpees

Saturday 2/20/21

Saturday 2/20/21

WOD: With an 18:00 running clock FOR TIME 25-20-15-10-5 Wall balls (20#/14#) Double unders (2x) *With the remaining time on the clock, perform a max distance run*  

Friday 2/19/21

Friday 2/19/21

WOD: 12 Minute EMOM Minutes 1-6: 1 Power snatch Minutes 7-12: 1 Power clean and jerk THEN: "Isa-Grace" FOR TIME 30 Snatch (115#/80#) 30 Clean and jerk (115#/80#) Mission Fit: 3 x 3 Min AMRAP 3 Box Jump Overs 6 Push-ups 9 Sit-ups * Rest 1 Min. Between...

Thursday 2/18/21

Thursday 2/18/21

WOD: 1 and 1/4 Front Squat 3-3-2-2-1-1 Accessory work 3 Rounds of: 8 Bulgarian split squats (per leg) 12 Close grip floor press Mission Fit: 5 Rounds For Time 250m Row 20 Goblet Squats

Wednesday 2/17/21

Wednesday 2/17/21

WOD: 3 Rounds for max calories and reps 3 Minute Echo Bike Then, 3 Minute AMRAP 10 Double Russian kettlebell swings (35#/26#) 10 Double kettlebell front squats 10 Double KB push press -Directly into: 3 Minute Echo Bike Then, 3 Minute AMRAP 30 Air squats 15 Toes-to-bar...

Tuesday 2/16/21

Tuesday 2/16/21

WOD: FOR TIME 30-15-10 Chest-to-bar pull-ups Burpee box jumps (24"/20") *After each round, perform 5 deadlifts @ 75-85% of 1 rep max* Mission Fit: 9 Min. AMRAP 28 Double Unders 7 DB Thrusters

Monday 2/15/21

Monday 2/15/21

WOD: 15 Minute AMRAP 200m Row 16 Overhead bumper plate walking lunges (45#/25#) *After every round, add 200m to row* Accessory work: 3 Rounds of: 10 Rower pikes 20 Russian twists (per side) :30 Max rep banded pull aparts Mission Fit: 6 Rounds For Time Fence and Back 6...

Saturday 2/13/21

Saturday 2/13/21

WOD: "Lift Like Laura" Teams of 2  21 Minute AMRAP 30 Calorie row 20 Burpees over rower 10 Power cleans (155#/105#) *1 Person works at a time*

Friday 2/12/21

Friday 2/12/21

WOD: CrossFit Open Workout 17.5 10 Rounds for time 9 Thrusters (95#/65#) 35 Double unders Mission Fit: 4 Rounds For Time 10 Cal. Bike 20 Lunges 10 Pull-ups  

Thursday 2/11/21

Thursday 2/11/21

WOD: Floor Press 6-6-6-6-6-6 THEN: 12 Minute alternating EMOM Minute 1: 6 Strict pull-ups Minute 2: 12 Double kettlebell push-ups Minute 3: 18 Hollow rocks *Every 3:00, add 2 reps to strict pull-ups, 4 reps to push-ups, and 6 reps to hollow rocks* Mission Fit: For...

Wednesday 2/10/21

Wednesday 2/10/21

WOD: 6 Minute AMRAP 60/42 Calorie echo bike Then, AMRAP: 12 Deadlifts (185#/135#) 12 Box jump overs (24"/20") -Rest 3:00 6 Minute AMRAP 40/28 Calorie echo bike Then, AMRAP: 8 Deadlifts (225#/155#) 8 Box jump overs (30"/24") -Rest 3:00 6 Minute AMRAP 20/15 Calorie echo...

Tuesday 2/9/21

Tuesday 2/9/21

WOD: CrossFit Open Workout 18.1 20 Minute AMRAP 8 Toes-to-bar 10 Single DB hang clean and jerk (50#/35#) 14/12 Calorie row Mission Fit: For Time 1000m Row 50 KB Sumo Deadlift High Pull 30 Toes-to-bar

Monday 2/8/21

Monday 2/8/21

WOD: Back squat 15 Minutes to build to a heavy triple THEN: "KCF Crippler" FOR TIME 30 Back squats (225#/155#) 1 Mile run Mission Fit: 2 Rounds For Time 200m Run 8 Burpee Pull-ups 19 Cal. Bike 85 Double Unders  ...

Saturday 2/6/21

Saturday 2/6/21

WOD: 3 Rounds, each for time 400m Run 30 Sit-ups 20/15 Calorie echo 100m Farmers carry (53#/35#) 20/15 Calorie echo bike 30 Sit-ups 400m Run *rest 3:00 between rounds*

Friday 2/5/21

Friday 2/5/21

WOD: CrossFit Open Workout 20.5 FOR TIME 40 Muscle-ups 80 Calorie row 120 Wall balls (20#/14#) *Partition reps as needed* *20 Minute time cap*   Mission Fit: 4 Rounds For Time :30 Sec. Bar Hang 20 Sit-ups :30 Plank

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