Tuesday – January 15, 2019 (20190103)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 4 Rounds: 500/400m Row 30 Sit Ups 20 Wall Balls 10 Jumping Pull ups 30 min cap* Level 2 5 Rounds: 500/400m Row 30 Sit Ups 20 Wall Balls 14/10 5/3 Pull Ups 30 min cap* Level 3 5 Rounds: 500/400m Row 30...

Monday – January 14, 2019 (20190114)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 “Mission Crossfit Total” Front Squat Press Deadlift Level 2 “Mission Crossfit Total” Front Squat Press Deadlift Level 3 “Mission Crossfit Total” Find 1RM’s For:...

Friday – January 11, 2019 (20190111)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 AMRAP 15 40 Wall Ball 30 Snatch 30 Wall Ball 30 Snatch 20 Wall Ball MAX Full Snatch Level 2 AMRAP 15 40 Wall Ball 14/10 30 Snatch #45/22 30 Wall Ball 30 Snatch #65/42 20 Wall Ball MAX Full Snatch  #75/47...

Thursday – January 10, 2019 (20190110)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 10! Thrusters Elevated push ups Level 2 10! Thrusters Push ups #65/42 Level 3 10! Thrusters Dynamic Push ups #75/53 Level 4 Rx 10! Thrusters Ring Push ups #95/65 Motivation Strength 20 Rep Squat...

Tuesday – January 8, 2019 (20190108)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 150 Jump Rope 40ft  DB or KB Front rack or overhead Walking Lunges 15/10 30 Z-press 40ft Double DB Lunges 150 Jump Rope Level 2 150 Jump Rope 40ft Double DB OverHead Walking Lunges 15/10 30 Pike push ups...