WOD: 4 Rounds, each for time 1,000m Row *1:1 Work/rest between each round*

WOD:   CrossFit Open Workout 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Rest 1 min. 15 front squats 30 chest-to-bar pull-ups 15 thrusters Rest 1 min. 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing...

WOD: "Build The Base" 30 Minute AMRAP 25/20 Calorie echo bike 15 No push-up burpee + air squat :15 L-sit hold 25/20 Calorie echo bike 14 Alternating single arm KB swing (53#/35#) 5 Strict toes-to-bar Mission Fit: 14 Min. AMRAP 10 Pull-ups 10 V-Ups 100m Farmers Carry...

WOD: FOR TIME 30 Clean and Jerks (135#/95#) 40 Box jump overs (24"/20") 15 Clean and jerks 20 Box jump overs MISSION FIT: 3 x 3 Min. AMRAP 25 Double Unders 10 Medball Cleans 5 Push-ups *Rest 1 Min. between AMRAP’s *Start where you left...

WOD: 3 Rounds for time 400m Run 10 DB Thrusters (50#/35#) 5 Ring muscle-ups Mission Fit: 2 Rounds For Time 30 Cal Bike 25 Sit-ups 20 Toes-to-Bar

WOD: Box squats 3-3-3-3-3 Accessory work: 3-5 Rounds of: 50m Heavy farmers carry 3 Stone/sandbag over shoulder 100ft Prowler push SPRINT *Rest as needed between rounds* Mission Fit: 12 Min. AMRAP 200m Row 15 KB Swings 10 Box Jumps...

WOD: Rest Day!

WOD: 12 Minute alternating EMOM Minute 1: 200m Run Minute 2: 20 Wall balls (20#/14#) Minute 3: 20/17 Calorie row Accessory work 3 Rounds for quality: 65 Seated banded leg curls :30/:45/:60 Sandbag bear hug hold *Rest as needed between rounds*

WOD: CrossFit Open Workout 21.2 For Time 10 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs (24/20 in) 20 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs (24/20 in) 30 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs (24/20 in) 40 Dumbbell Snatches...

WOD: Hang Power Clean 15 Minutes to build to a heavy single THEN: 3 Rounds for time 20/15 Calorie echo bike 10 Hang power cleans (135#/95#) Mission Fit: 3 Rounds for Time 250m Row 200m Run 15/12 Cal. Bike

WOD: With a 35:00 Running Clock 5 Minute AMRAP Max calorie row/bike/ski -Directly into: 10 Minute AMRAP 60 Double unders 30 Sit-ups 15 Russian kettlebell swings (53#/35#) -Directly into: 5 Minute AMRAP Max calorie row/bike/ski -Directly into: 10 Minute AMRAP 10 Burpee...

WOD: Every 2:00 for 18:00 (9 rounds) Back Squat 5-3-1-5-3-1-5-3-1 Mission Fit: 200m Run 1 Round of Cindy 200m Run 2 Rounds of Cindy 200m Run 3 Rounds of Cindy ... cont.  

WOD: 4 Rounds for Time 5 Beast makers (40#/25#) 15 Chest-to-bar pull-ups 100m Double KB farmers carry (53#/35#) *1 "Beast maker" equals left arm row+ right arm row + pushup + squat clean thruster + 2 front rack lunges* Mission Fit: “Annie” 50-40-30-20-10 Double Unders...

WOD: Rest Day!  

WOD: FOR TIME 21-18-15-12-9-6-3 Wall balls (20#/14#) Power snatch (75#/55#) *After every round, perform 7 bar facing burpees* Accessory Work: 3 Rounds of: 12 Barbell hip thrusts 15 Plate external rotations 35 Seated banded leg curls *Rest as needed between rounds*...

WOD: "Jerry" FOR TIME 1 Mile run 2k Row 1 Mile run Mission Fit: 10 Min. AMRAP 9 Double DB Clean & Jerks 6 Box Jump Overs :30 Sec Plank

WOD: FOR TIME 50 Box jump overs (24"/20") 60 Double DB squats (50#/35#) 50 Toes-to-bar 200 Double unders Accessory work 3 Rounds of: 6 Tempo cossack squats (3 Seconds down and 3 seconds up, each rep) 5-8 Negative pull-ups or ring rows (5 Second descent, each rep)...

WOD: 5 Rounds for Time 9 Deadlifts (315#/225#) 9 Bench press (185#/125#) *Rest 1:30 between rounds* Accessory Work: 400m Kettlebell farmers carry 200m Double KB front rack carry 100m Double KB overhead carry *Rest as needed between carries* Mission Fit: 6 Rounds for...

WOD: "Build The Base" 12 Minute AMRAP 20/17 Calorie row/bike/ski Then, 1 Round of "Cindy" (5 Pull-ups + 10 Pushups + 15 Air squats) -Immediately into: 12 Minute AMRAP 20/17 Calorie row/bike/ski Then, 1 Round of: 5 Ring muscle-ups 14 Alternating front rack lunge + box...

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...

WOD: Rest Day!

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...

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......

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

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...