Workout of the Day

Saturday 5/15/21

Saturday 5/15/21

WOD: Every 4:00 for 24:00 (6 rounds) 40 Double unders 25 Sit-ups 400m Row    

Friday 5/14/21

Friday 5/14/21

WOD: "Moani" 33 Minute AMRAP 800m Run 5 Chest-to-bar pull-ups 14 Push press (95#/65#) 5 Pull-ups 14 Burpees Mission Fit: 4 Minute AMRAP 10 Lunges 10 Air squats 10 Box jumps Run to fence and back   Today, we dedicate our WOD to one of our own, LT Moani “Mo”...

Thursday 5/13/21

Thursday 5/13/21

WOD: Quarterfinal 21.4 Front squat 20 Minutes to find a 4 rep max front squat THEN: 3-6-9-12 Back squats @bodyweight 25/20 Calorie echo bike Mission Fit: 5 Minute AMRAP 5 Devils press 5 Burpees -Rest 2:00 5 Minute AMRAP Max distance run/row/bike/ski...

Wednesday 5/12/21

Wednesday 5/12/21

WOD: 20 Minute alternating EMOM Minute 1: 10 DB bench press Minute 2: 50m Heavy farmers carry Minute 3: 5 Sandbag/stone over shoulder Minute 4: 50m Sled push Minute 5: 100ft Sandbag bear hug carry Mission Fit: FOR TIME 500m Row 50 Sit-ups 50 Double unders 300m Row 30...

Tuesday 5/11/21

Tuesday 5/11/21

WOD: 3 Rounds for Time 1 Round of "Tough Kelly" 50/40 Calorie row *1 Round of "Tough Kelly" equals: 400m bumper plate run (45#/25#) + 20 box jumps (30"/24") + 20 wall balls (30#/24#)* Mission Fit: 12 Minute AMRAP 5 Toes-to-bar 10 Push-ups 15/12 Calorie echo bike...

Monday 5/10/21

Monday 5/10/21

WOD: 7 Minute AMRAP 3,6,9,etc..... Lateral burpees over barbell Hang power cleans (115#/80#) Double unders (3x) -Rest 2:00, THEN: Repeat all reps in reverse order FOR TIME Mission Fit:  4 Rounds for time 10 Double KB deadlifts 100m Farmers carry 10 Wall balls...

Saturday 5/8/21

Saturday 5/8/21

WOD: Squat Clean Thruster Build to a 1 Rep Max THEN: FOR TIME 10-8-6-4-2 Thruster (135#/95#) 50-40-30-20-10 Double unders  

Friday 5/7/21

Friday 5/7/21

WOD: 3 Rounds, each for time 200m Run 12 Toes-to-bar 21 Russian kettlebell swings (53#/35#) 200m Run 21 Kettlebell snatch (53#/35#) 6 Bar muscle-ups 200m Run *Rest 3:00 between rounds* Mission Fit: 3 Rounds for time 400m Run 10 Burpee Pull-ups 5 Wall...

Thursday 5/6/21

Thursday 5/6/21

WOD: Teams of 3 5 Rounds for time AND reps Partner 1: 20/17 Calorie row Partner 2: Max rep wall balls (20#/14#) Partner 3: Max rep rope climbs Mission Fit: 2 Rounds for time 9/7 Calorie echo bike 10 DB front squats 9/7 Calorie echo bike 10 DB push press 9/7 Calorie...

Wednesday 5/5/21

Wednesday 5/5/21

WOD: 15 Minute alternating EMOM Minute 1:15 Box jumps (24"/20") Minute 2: 10 Bar facing burpees* Minute 3: 5 Deadlifts (increasing load each round) *Every round, add 1 rep to burpee total* Mission Fit: FOR TIME 500m Row 100 Double unders 50 Box jumps 25 Toes-to-bars...

Tuesday 5/4/21

Tuesday 5/4/21

WOD: FOR TIME 50-40-30-20-10-20-30-40-50 Calorie echo bike *400m Run after each round except for last* *50 Minute time cap* Mission Fit: 13 minute AMRAP 100m bear hug carry 10 slam balls 5 burpees over slam ball  

Monday 5/3/21

Monday 5/3/21

WOD: Back Squat 15 Minutes to hit a 20 rep max (1 attempt) THEN: 10 Minute AMRAP 40 Double unders 15 Chest-to-bar pull-ups 10 Front rack reverse step lunges (135#/95#) Mission Fit: 4 Rounds for max reps 3 Minute AMRAP 200m Run, then AMRAP: 3 Kettlebell swings 6...

Saturday 5/1/21

Saturday 5/1/21

WOD: 3 Rounds for time 20 Wall balls (30#/20#) 20 Power cleans (135#/95#)

Friday 4/30/21

Friday 4/30/21

WOD: With a 20:00 Running Clock 0:00-10:00 FOR TIME 21-15-9 Push press (115#/80#) Calorie row 10:00-20:00 "10/50 Challenge!" 10 Minute AMRAP Max meter row, ski, run, or calorie echo bike Mission Fit: 4 Rounds for time 10 Double kettlebell deadlifts 100m Farmers carry...

Thursday 4/29/21

Thursday 4/29/21

WOD: "Strong Stuff Thursday" Teams of 2 8 Minute AMRAP Max rep sandbag/stone over shoulder *1 Person works, 1 person completes a 50m heavy farmers carry* -Rest 2:00, THEN: 8 Minute AMRAP Max distance sled/prowler sprint *1 Person sprints 50m, 1 person performs a...

Wednesday 4/28/21

Wednesday 4/28/21

WOD: 8 Rounds for time 4 Strict pull-ups 8 Burpees 12 Walking lunges 200 Meter Run *If you have a vest or body armor, wear it* Mission Fit: 7 Rounds for time 7 DB Thrusters 28 Double unders    

Tuesday 4/27/21

Tuesday 4/27/21

WOD: Back Squat 3-2-1 *Rest as needed between sets* THEN: 9 minute AMRAP 3 back squats@80% of 1 rep max 6 box jumps(30"/24") Mission Fit: 12 Minute Alternating EMOM Minute 1: 200m Row Minute 2: Max rep wall balls Minute 3: Max rep burpees Minute 4:...

Monday 4/26/21

Monday 4/26/21

WOD: 2 Minute AMRAP 14 Alternating DB snatch (50#/35#) 7 Toes-to-rings Max calorie echo bike *Rest 1:00 between rounds* *Workout is finished when you complete 120/90 calories* *30 Minute time cap* Mission Fit: 4 Rounds for time 200m Run 10 Toes-to-bar 20 Kettlebell...

Saturday 4/24/21

Saturday 4/24/21

WOD: Teams of 2 10 Rounds for time 5 Strict handstand push-ups 10 Deadlifts (225#/155#) 15 Box jump overs (24"/20") *I go, You go format*  

Friday 4/23/21

Friday 4/23/21

WOD: "Build The Base" 30 Minute AMRAP 600m Run 50 Double unders 3 Front squats (65-70%) 1 Legless rope climb *Increase loading on front squats every round* Power Hour: TBD Mission Fit: Death By Calories Rowing!

Thursday 4/22/21

Thursday 4/22/21

WOD: 14 Minute AMRAP 20 Chest-to-bar pull-ups 40 Burpees 60/42 Calorie echo bike 40 Burpees 20 Bar muscle-ups *with any remaining time left on the clock, perform a max calorie echo bike* Accessory work: 3 Rounds of: 20 Banded sit-ups 100ft Heavy suitcase carry (per...

Wednesday 4/21/21

Wednesday 4/21/21

WOD: "Fight Gone Bad" 3 Rounds for max reps 1:00 Wall balls (20#/14#) 1:00 Sumo deadlift high pulls (75#/55#) 1:00 Box jumps (20") 1:00 Push press (75#/55#) 1:00 Calorie row *1:00 Rest between rounds* Mission Fit: 5 Min. AMRAP 3 Burpee Box Jump Overs 6 Medball Cleans...

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