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...

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

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...

WOD: Rest Day!

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*

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  

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...

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...

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

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  ...

WOD: Rest Day!

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*

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

WOD: 3 Position power clean (high hang, hang, floor) 15 Minutes to build to a heavy complex THEN: CrossFit Open Workout 15.4 8 Minute AMRAP 3 Handstand push-ups  3 Cleans (185#/125#) 6 Handstand push-ups  3 Cleans 9 Handstand push-ups 3 Cleans 12 Handstand push-ups 6...

WOD: "Echo Ghost" 6 Rounds for max reps 1:00 Double unders 1:00 Burpees 1:00 Calorie echo bike *1:00 Rest between rounds* Mission Fit: Death By :03 sec. Wall Sit

WOD: Tempo front squat (3 second descent, 3 second pause) 3-3-3-3-3 Accessory work 3 Rounds of: 10 DB Bulgarian split squats (per leg) 20 Banded sit-ups 30 Russian twists (15 per side) *Rest as needed between rounds*   Mission Fit: 6 Rounds For Time 200m Run 11...

WOD: 3 Rounds for time 12 Sumo deadlift high pulls (95#/65#) 21 Box jump overs (24"/20") 400m Run   Mission Fit: 10 min. AMRAP 25 Double Unders 10 Medball Cleans 3 Wall Walks

WOD: Rest Day!

WOD: 10 Minute EMOM Thruster 3-3-2-2-1-1-1-1-1-1 THEN: CrossFit Open Workout 15.5 (DB/Bike Variation) FOR TIME 27-21-15-9 Calorie echo bike DB thruster (35#/25#)

WOD: FOR TIME 3k Row *Every 4:00 starting at 0:00, perform 30 sit-ups + 5 wall walks* Mission Fit:  3 Rounds For Time 200m Farmers Carry 200m Run

WOD: Box squat 3-3-3-3-3-3 Accessory work 3 Rounds of: 12 Double KB Romanian deadlifts Max time med ball bear hug wall sit hold *Rest as needed between sets* Mission Fit: 5 Rounds For Time 10 KB Swings 20 Box Jumps 30 Russian Twists

WOD: 18 Minute alternating EMOM Minute 1: 200m Run Minute 2: 10 V-ups + 10 Box jump overs (24"/20") Minute 3: 5 Bar muscle-ups or 10 Chest-to-bar pull-ups  Mission Fit: 11 Min. AMRAP 6 Burpees 9 Cal. Bike 12 Lunges

WOD: 10 Rounds for time 3 Squat cleans (155#/105#) 6 Bar facing burpees -Directly into: FOR TIME 90/60 Calorie echo bike *22:00 Time cap* Mission Fit: 4 Rounds For Time 250m Row 15 Wall Balls 8 Toes-to-Bar

WOD: 8 Minute AMRAP 4 Kettlebell swings (53#/35#) 12 Double unders 8 Kettlebell swings 24 Double unders 12 Kettlebell swings 36 Double unders etc...... -Rest 4:00, THEN: 4 Minute AMRAP Max rep DB Turkish get-ups (40#/25#) Mission Fit: 12 Min. EMOM Min. 1 - 12 DB...

WOD: Rest Day!