Wednesday – January 16, 2019 (20190116)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 Max push ups in 2 minutes -Rest 4 minutes- 60/50 Cal Bike Sprint Level 2 Max push ups in 2 minutes -Rest 4 minutes- 60/50 Cal Bike Sprint Level 3 Max push ups in 2 minutes -Rest 4 minutes- 100/75 Cal...

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:...

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...