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WOD - Mission Crossfit

WOD

Workout of the DAY

Workout of the Day

Monday June 29th, 2020 (20200629)

Level 1 2 rounds for time of: 15 Row Calories 20 Dumbbell Box Step-ups, 15/12# 15 Row Calories 20 R Arm Dumbbell Push Press, 15/12# …

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Workout of the Day

Friday June 26th, 2020 (20200626)

Level 1 Every 2 mins for 12 mins, alternating between: Thruster Ring Rows 0-2 min: 21 Thruster 2-4 min: 21 Ring Rows 4-6 min: 15 …

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Workout of the Day

Thursday June 25th, 2020 (20200625)

Level 1 Complete as many rounds as possible in 15 mins of: 20/17 Row Calories 15 Box Jumps, 12/10 in 10 Bench Press * Bench …

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Workout of the Day

Wednesday June 24th, 2020 (20200624)

Level 1 Every 1 min for 20 mins, alternating between: 3 Deadlift + 3 Front Squat + 3 Push Press 1 Round Cindy (5 Ring …

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Workout of the Day

Tuesday June 23rd, 2020 (20200623)

Level 1 For time: 25 Box Jump Overs, 12/10 in 50 Power Snatches, 33/22 lbs 45/35 Row / Bike Calories 70 AbMat Sit-ups Level 2 …

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Workout of the Day

Monday June 22nd, 2020 (20200622)

Level 1 For quality: Row, 5 mins 40 Banded Good Mornings 10 Hanging Hip Touches 5 R Arm Turkish Get-ups 5 L Arm Turkish Get-ups …

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Workout of the Day

Friday June 19th, 2020 (20200619)

Level 1 EMOM 20 min Min 1: 2 Shuttle Run Min 2: 2 Burpees Min 3: 4 Shuttle Run Min 4: 4 Burpees Notes: Increase …

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Workout of the Day

Thursday June 18th, 2020 (20200618)

Level 1 For time: 21 Kettlebell Swings, 26/18 lbs 21 Row / Bike Calories 15 Kettlebell Swings, 26/18 lbs 15 Row / Bike Calories 9 …

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Workout of the Day

Wednesday June 17th, 2020 (20200617)

Level 1 14 minutes total: Every 1 min for 7 mins do: 8 Front Squats, 115/75 lbs 8 Pull-ups then…. Every 1 min for 7 …

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Workout of the Day

Tuesday June 16th, 2020 (20200609)

Level 1 For time: 50 Wall Balls, 14/10 lbs 100 Alternating Dumbbell Snatches, 20/15 lbs 100 Jump Ropes Run, 200 m 100 Jump Ropes Single …

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Workout of the Day

Monday June 15th, 2020 (20200615)

Level 1 Complete as many rounds as possible in 15 mins of: 12/9 Calories Row 12 Knee Raises 8 Ring Rows   Level 2 Complete …

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Workout of the Day

Friday June 5th, 2020 (20200605)

Level 1 For time: 30 Power Snatches, 33/22 lbs 30 Push-ups 20 Power Snatches 20 Push-ups 10 Power Snatches 10 Push-ups — then — 10 …

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Workout of the Day

Thursday June 11th, 2020 (20200611)

Level 1 Complete as many rounds as possible in 20 mins of: 10 Air Squats 30 Jump Rope Run, 200 m add 10 Squats each …

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Workout of the Day

Wednesday June 10th, 2020 (20200610)

Level 1 5 rounds for time: 10 Walking Lunge Suitcase Carry, 26/18 lbs, 200 m 20 AbMat Sit-ups Level 2 5 rounds for time: 12 …

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Workout of the Day

Tuesday June 9th, 2020 (20200609)

Level 1 3 rounds for time: 1 Wall Walk 10 Squat Cleans, 45/33 lbs 20/17 Row Calories or 200 m Run Level 2 3 rounds …

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Workout of the Day

Monday June 8th, 2020 (20200608)

Level 1 3 rounds for time 10 Deadlifts, 95/65 lbs 50 Jump Rope     Level 2 3 rounds for time 10 Deadlifts, 135/95 lbs …

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Workout of the Day

Saturday June 6th, 2020 (20200606)

Level 1 10 Rounds: 30 Jump Rope 1 Wall Walk 5 Ring Rows Level 2 10 Rounds: 30 Jump Rope 2 Wall Walks 10 Ring …

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Workout of the Day

Friday June 5th, 2020 (20200605)

Level 1 3 Rounds: 300 meter run 10/10 Single Arm DB Snatch (25/15#) 10 Knee Raises Level 2 3 Rounds: 300 meter run 10/10 Single …

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Workout of the Day

Thursday June 4th, 2020 (20200604)

Level 1 As many reps as possible in 15 mins of: (3,6,9,…): Push-ups, Strict Pull-ups, Turkish Sit-ups and Weighted Glute Bridges.  Complete 3 reps of …

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Workout of the Day

Wednesday June 3rd, 2020 (20200603)

Level 1 Every Minute On the Minute for 12 minutes complete the following: Minute 1: 5 Burpee Box Jumps (or Burpee Tuck Jumps) Minute 2: …

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Workout of the Day

Tuesday June 2nd, 2020 (20200602)

Level 1 “Fran” 15-12-9 Ring Rows Thrusters (33/22#) Level 2 “Fran” 21-15-9 Ring Rows Thrusters (44/33#) Level 3 “Fran” 21-15-9 Pull Ups Thrusters (65/45#) Level …

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Workout of the Day

Monday June 1st, 2020 (20200601)

Level 1 6 Rounds: 10 Cherry Pickers 10 Sit Ups 10 Box Jumps (or Squat Jumps) 20 Reverse Lunges (10 each leg) Level 2 6 …

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Workout of the Day

Saturday May 30th, 2020 (20200530)

Level 1 Level 2 Level 3 Level 4 Strength Daily Motivation

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Workout of the Day

Friday May 29th, 2020 (20200529)

Level 1 200 meter run 20 KB Swings (26/18#) 200 meter run 20 Step Ups (16/12″) 200 meter run 10/10 single arm Push Press (26/18#) …

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