Workout of the Day

Tuesday 6/22/21

Tuesday 6/22/21

WOD: Cardio Party! 40 Minute AMRAP 10, 20, 30, etc..... Calorie row Calorie echo bike Calorie ski erg *After each round, perform ascending running ladder* (200m, 400m, 600m, etc.......) Mission Fit: 15 Minute alternating EMOM Minute 1: 200m Row Minute 2: 6 Goblet...

Monday 6/21/21

Monday 6/21/21

WOD: "Lauriel" FOR TIME 23 Deadlifts (155#/105#) 23 Handstand push-ups 23 Back squats (155#/105#) 23 Burpees 23 Ground to overhead (155#/105#) Mission Fit: 12 Minute AMRAP Buy in: 50/40 calorie echo bike Then, AMRAP: 9 Push-ups 15 Box jump overs 21...

Saturday 6/19/21

Saturday 6/19/21

WOD: 15 Minute alternating EMOM Minute 1: 15/12 Calorie row Minute 2: 200m Run Minute 3: 10-8-6-4-2 Overhead squat (increasing loads) *Every 3:00, add 1 calorie to row*  

Friday 6/18/21

Friday 6/18/21

WOD: "Choose Your Own Adventure" FOR TIME 50 Toes-to-rings 100 Russian kettlebell swings (53#/35#) 150/100 Calorie echo bike *Partition reps as needed* Mission Fit: 10 Minute AMRAP 100m Run 10 Kettlebell swings 10 Goblet squats  

Thursday 6/17/21

Thursday 6/17/21

WOD: Push Press 3 Rep Max *15 minutes to build to a heavy set of 3* THEN: 3, 6, 9, etc...... Double DB Thrusters (35#/25#) Box jump overs (24"/20") *Rope climb ladder after each round* (1, 1, 2, 2, 3, 3, etc.....) Mission Fit: 3 Rounds for time 200m Farmers carry 15...

Wednesday 6/16/21

Wednesday 6/16/21

WOD: "Devil's Triathlon" 3 Rounds for time 500m Row 20/15 Calorie echo bike 400m Run Mission Fit: 12 Minute Alternating EMOM Minute 1: 15/12 Calorie echo bike Minute 2: 20 Sit-ups Minute 3: 30 Air squats

Tuesday 6/15/21

Tuesday 6/15/21

WOD: "Mad Max" (Partner Version) Teams of 2 FOR TIME 4 Rounds of: 52 Double unders 6 Synchronized deadlifts (315#/225#) 15 Handstand push-ups Then, 4 Rounds of: 52 Double unders 20 Pull-ups 19 Synchronized bar facing burpees *FLOATER TASK* Accumulate 323 weighted box...

Monday 6/14/21

Monday 6/14/21

WOD: Back Squat 5-5-5-5-5 THEN: Accessory Work: 3 Rounds of: 50m Heavy prowler push 50m Heavy sandbag bear hug carry Max time weighted plank hold *Rest as needed between rounds* Mission Fit: FOR TIME 1k Run 50 Wall balls 30 Toes-to-bar

Saturday 6/12/21

Saturday 6/12/21

WOD: Teams of 2 10 Rounds for time AND max reps Partner 1: 25/20 calorie echo bike Partner 2: AMRAP of 10 kettlebell swings (53#/35#) + 20 sit-ups *Bike is the pacer, each partner will complete 5 rounds of each*

Friday 6/11/21

Friday 6/11/21

WOD: Barbell Complex 1 Deadlift + 1 hang power clean + 1 push jerk 15 Minutes to build to a heavy complex THEN: "DT" 5 Rounds For Time 12 Deadlifts (155/105 lb) 9 Hang Power Cleans (155/105 lb) 6 Push Jerks (155/105 lb) Mission Fit: 12 Minute AMRAP   250m Row 15 Box...

Thursday 6/10/21

Thursday 6/10/21

WOD: FOR TIME 1k Row 50 Wall balls (20#/14#) 25 Box jump overs (30"/24") 10 Bar muscle-ups 25 Box jump overs 50 Wall balls 1k Row Mission Fit: 4 RFT   15 Toes-to-bar 45 Double Unders 200m Run

Wednesday 6/9/21

Wednesday 6/9/21

WOD: 2 Minute AMRAP 36 Double unders 12 Alternating DB snatch (50#/35#) Max rep lateral burpees over DB *Rest 1:00 between rounds* *Workout is complete when you accumulate 100 lateral burpees over DB* *30 Minute time cap (10 rounds max)* Mission Fit: 4 Rounds For Max...

Tuesday 6/8/21

Tuesday 6/8/21

WOD: Front Squat 3-2-1 THEN: Accessory Work: 3 Rounds of: 10 DB bulgarian split squats(per leg) 20 Banded hip thrusts Max time double kettlebell front rack wall sit hold *Rest as needed between rounds* Mission Fit: 3 RFT   400m Run 21 KB Swings 12...

Monday 6/7/21

Monday 6/7/21

WOD: 24 Minute AMRAP 3 Rope climbs 6 Sandbag over shoulder (AHAP) 12 Toes-to-bar 400m Run Mission Fit: 9 Minute AMRAP   10 Wall Balls 10 Lunges 5 Burpee 10 Lunges  

Saturday 6/5/21

Saturday 6/5/21

WOD: Teams of 2 5 Rounds for time AND reps Partner 1: 100m Double KB farmers carry (53#/35#) Partner 2: AMRAP of 3 bar/ring muscle-ups + 25 double unders *farmers carry is the pacer, each athlete will complete 5 rounds of work inside*

Friday 6/4/21

Friday 6/4/21

WOD: Front Squat 6-4-2 THEN: 12 Minute AMRAP 3 Barbell complex 18 Bar facing burpees *1 Barbell complex equals* 6 Front squats (95#/65#) 6 Push press 6 Thrusters Mission Fit: 4 Rounds for time 15/12 Calorie echo bike 200m Run 20 Goblet...

Thursday 6/3/21

Thursday 6/3/21

WOD: Sumo Deadlift 5-5-3-3-3 Accessory: 3 Rounds of: 20 Weighted sit-ups 15 Pallof press (per side) 100m Prowler sprint *Rest as needed between rounds* Mission Fit: FOR TIME 200 Double unders 50 Burpees 50 Box jump overs 50 DB hang clean and jerks *Break up reps...

Wednesday 6/2/21

Wednesday 6/2/21

WOD: FOR TIME 25 Handstand push-ups 50 Wall balls (20#/14#) 75 Kettlebell swings (53#/35#) 50/35 Calorie echo bike *Every time you break on any movement, add 10/7 calories to bike at the finish* *No more than 120/84 calorie bike at the end (7 total breaks)* Mission...

Tuesday 6/1/21

Tuesday 6/1/21

WOD:  Every 5:00 for 25:00 (5 Rounds) 7 Power cleans (155#/105#) 14 V-ups 21/18 Calorie row Mission Fit: 14 Minute AMRAP 250m Row 12 Kettlebell swings 24 Sit-ups

Monday 5/31/21

Monday 5/31/21

WOD: “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.    

Saturday 5/29/21

Saturday 5/29/21

WOD: Teams of 2 12 Alternating EMOM Odd minutes: Max rep over unders Even minutes: Max rep wall balls (20#/14#) *Partners start at different stations then switch on the minute*

Categories

Archives

ARE YOU READY TO GET STARTED?

The ultimate resources for health and fitness in Kitsap County. We foster a thriving community that enthusiastically supports each other's health and fitness goals.

GET STARTED HERE