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WOD - Mission Crossfit

WOD

Workout of the DAY

Workout of the Day

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Workout of the Day

Thursday May 28th, 2020 (20200528)

Level 1 Seeing Double: Complete these two movements as a Tabata. 8 total rounds of 20 sec on, 10  sec rest.  Alternate between movements.   Lunges …

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Workout of the Day

Wednesday May 27th, 2020 (20200527)

Level 1 5 Rounds: 5 Power Cleans (44/33#) 3 Bar Facing Burpees Level 2 5 Rounds: 5 Power Cleans (65/44#) 4 Bar Facing Burpees Level …

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Workout of the Day

Tuesday May 26th, 2020 (20200526)

Level 1 10 minute AMRAP  Start with 2 reps of each exercise, add two reps each round. Step Ups Elevated Push Ups Sit Ups Reverse …

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Workout of the Day

Monday May 25th, 2020 (20200525)

Level 1 “Murph” 800 m Run 50 Ring Rows 100 Elevated Push Ups 150 Air Squats 800 m Run Level 2 “Murph” 1 mile Run …

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Workout of the Day

Saturday May 23rd, 2020 (20200523)

Level 1 “Daniel” For time:20 Ring Row400 meter run33/22 pound Thruster, 21 reps800 meter run33/22 pound Thruster, 21 reps400 meter run20 Ring Rows Level 2 …

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Workout of the Day

Friday May 22nd, 2020 (20200522)

Level 1 “Michael” Three rounds for time of:Run 800 meters30 Supermans30 Sit-ups Level 2 “Michael” Three rounds for time of:Run 800 meters40 Supermans40 Sit-ups Level …

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Workout of the Day

Thursday May 21st, 2020 (20200521)

Level 1 As fast as possible, complete 3 rounds of: 5 Burpee Box Jumps (or Burpee Tuck Jumps) 16/12″ 14 Walking Lunges (or stay in …

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Workout of the Day

Wednesday May 20th, 2020 (20200520)

Level 1 Complete as many rounds as possible in 10 minutes: 10 Box Jumps (tuck Jumps) 16/12″ 10 Power Clean (44/33#) Level 2 Complete as …

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Workout of the Day

Tuesday May 19th, 2020 (20200519)

Level 1 10 Rounds: 7 Elevated Push Ups 7 Air Squats 7 V-Ups 30s Tall Plank Hold Level 2 10 Rounds: 8 Elevated Push Ups …

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Workout of the Day

Monday May 18th, 2020 (20200518)

Level 1 “Gator” 36 KB Swings -Then- 5 Rounds for time: 9 Plate Burpees 20 Wall Ball 1357 ft (412m) burden run -Then- 36 KB …

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Workout of the Day

Saturday May 16th, 2020 (20200516)

Level 1 Murph is 9 days away. During the course of the day (use the whole day if you need) Run 2 miles 100 Ring …

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Workout of the Day

Friday May 15th, 2020 (20200515)

Level 1 Complete as many rounds as possible in 30 minutes of: 20 dumbbell weighted lunges 20 dumbbell shoulder presses 200-meter row Use a pair …

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Workout of the Day

Thursday May 14th, 2020 (20200514)

Level 1 4 Rounds: 400 meter Run or Row 10 Power Cleans (44/33#) Level 2 4 Rounds: 400 meter Run or Row 10 Power Cleans …

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Workout of the Day

Wednesday May 13th, 2020 (20200513)

Level 1 In 7 minutes, complete as many rounds as possible of: 8 Bench Dips  8 Bench Jumps (or Tuck Jumps) 4 Burpees 8 Leg …

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Workout of the Day

Tuesday May 12th, 2020 (20200512)

Level 1 5 Rounds: As Many Reps as Possible 1 minute of Dumbbell Deadlifts 1 minute of Elevated Push Ups Level 2 5 Rounds: As …

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Workout of the Day

Monday May 11th, 2020 (20200511)

Level 1 In 5 Minutes complete as many rounds as possible: 10 Sit Ups 5 Burpees 10 Mountain Climbers Level 2 In 5 Minutes complete …

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Workout of the Day

Wednesday May 6th, 2020 (20200506)

Level 1 Every minute on the minute complete the following for 12 minutes: Min 1: 5 Burpee Box Jumps Min 2: 10 Sit Ups Min …

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Workout of the Day

Tuesday May 5th, 2020 (20200505)

Level 1 30 Clean & Jerk Weight: Open Level 2 30 Clean & Jerk Weight: 65/45# Level 3 30 Clean & Jerk Weight: 95/65# Level …

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Workout of the Day

Monday May 4th, 2020 (20200504)

Level 1 6 Rounds: 10 Cherry Pickers 10 Sit Ups 10 Box Jumps 20 Reverse Lunges Level 2 6 Rounds: 1 Wall Climb 10 Sit …

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Workout of the Day

Saturday May 2nd, 2020 (20200502)

Level 1 Murph Prep 1 Mile Run then 10 Rounds: 5 Ring Rows 10 Elevated Push Ups 15 Air Squats then  1 Mile Run Level …

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Workout of the Day

Friday May 1st, 2020 (20200501)

Level 1 Double Tabata: 8 Intervals: Alternate between the following two exercises. 20 sec Work 10 sec Rest: Lunges Air Squats then rest 2 min. …

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Workout of the Day

Thursday April 30th, 2020 (20200430)

Level 1 Test your capacity: 2000 meter Row or 1 mile run Level 2 Test your capacity: 2000 meter Row or 1 mile run Level …

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Workout of the Day

Wednesday April 29th, 2020 (202004129)

Level 1 In 10 minutes, complete a ladder scheme increasing by 2 reps each round for the following movements: Step Ups Push-ups (Elevated) Sit Ups …

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