WOD: ”Omar” For Time 10 Thrusters (95/65) 15 Bar-Facing Burpees 20 Thrusters (95/65) 25 Bar-Facing Burpees 30 Thrusters (95/65) 35 Bar-Facing Burpees Mission Fit: 3 Rounds For Time 400m Run 17 Burpees 26 Air Squats  ...

WOD: Rest Day! Happy Fourth of July!

WOD: "Hot Shots 19" 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95) 7 Strict Pull-Ups 400 Meter Run

WOD: 10 Rounds for max calories 2 Minute AMRAP 250m/200m Row Max calorie echo bike *Rest 1:00 between rounds* Mission Fit: Every 3 Minutes for 12 Minutes 200m Run 12 Burpee Box Jump Overs

WOD: 10 Minute AMRAP 2 Bar muscle-up 10 Alternating DB snatch(50#/35#) 4 Bar muscle-ups 20 Alternating DB snatch 6 Bar muscle-ups 30 Alternating DB snatch etc....... -rest 5:00, THEN........ 5 Minute AMRAP Max rep burpee box jump overs (24"/20") Mission Fit: For Time...

WOD: Tempo Front Squat (3 second descent, 3 second pause) 3-3-3-3-3 THEN: Accessory Work: 3 Rounds of: 150ft Heavy prowler push 50m Heavy sandbag bear hug carry Max time farmers handle wall sit hold *Rest as needed between rounds* Mission Fit: For Time 27 - 21 - 15 -...

WOD: Teams of 2: 24 Minute AMRAP 2 Rope climbs 12 Toes-to-bar 24 Double unders Max calorie echo bike *1 Partner performs a max calorie bike, 1 partner performs a full round of work then switch* Mission Fit: 13 Minute AMRAP 100m Farmers Carry 100m Run 50 Double Unders...

WOD: Back Rack Lunges  6 X 6 *every 2:00 for 12:00 (6 sets)* THEN: 12 Minute Alternating EMOM Odd minutes: 15 wall balls (20#/14#) Even minutes: 15/12 Calorie row *Every 2:00, add 1 rep to wall balls and 1 calorie to row* Mission Fit: 3 Rounds for Time 21/18 Calorie...

WOD: Rest Day!

WOD: Every 5:00 for 25:00 (5 rounds) 10 Devils press (35#/25#) 15 Pull-ups 25/20 Calorie echo bike    

WOD: 3 Position Power Clean 15 Minutes to build to a heavy complex (high hang, hang, floor) THEN: Sprint Triplet FOR TIME 400m Row 20 Box jump overs (24"/20") 40 Hang power cleans (115#/80#) 20 Box jump overs 400m Row Mission Fit: 3 Rounds for max reps 3 Minute AMRAP...

WOD: 15 Minute AMRAP 1 Round of "Annie" Max unbroken wall balls (20#/14#) *1 Round of "Annie" equals 50 double unders + 25 sit-ups* Accessory: 3 Rounds of: 200m Farmers carry 100m Double KB front rack carry 50m Heavy reverse sled drag *No rest between rounds* Mission...

WOD: Bench Press 10-8-6-4-2 THEN: "Sun's Out Gun's Out!" 5 Rounds of: 3 Weighted strict pull-ups (AHAP) Max rep ring pushups 12 DB hammer curls (per arm) *Rest as needed between rounds* Mission Fit: 7 Rounds for time 7 DB thrusters 28 Double unders...

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...

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...

WOD: Rest Day!  

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*  

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  

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...

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

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...

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

WOD: Rest Day!

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*

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...