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WOD - Mission Crossfit

WOD

Workout of the DAY

Workout of the Day

Tuesday March 31st, 2020 (20200331)

Warm Up Warm Up: 3 Minute Row or Run 10 High Bridges 10 Bird Dogs 10/10 DB High Pull 10/10 DB Press Baseline: 5 Rounds: …

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Workout of the Day

Monday March 30th, 2020 (20200330)

Warm Up Warm Up: 3 Minute Row or Run 10 Hip Bridges 10 Bird Dogs 10/10 DB High Pull 10/10 DB Press Baseline: 5 Rounds: …

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Workout of the Day

Saturday March 28th, 2020 (20200328)

Warm Up Warm Up: Running Prep 3 Rounds: 100 Jump Rope 10 Push Ups 20 Lunges 10 Ring Rows 20 Squats   Mobility: 10 High …

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Workout of the Day

Friday March 27th, 2020 (20200327)

Warm Up Warm Up: 3 min Run or Row 3 Rounds: 10 Hip Bridge 10 Jump Switch Spider Lunges 10 T-Push Ups 10 DB Lateral …

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Workout of the Day

Thursday March 26th, 2020 (20200326)

Warm Up Warm Up: 3 min Run or Row 3 Rounds: 10/10 Single Leg Deadlift 10/10 DB High Pull 10/10 DB Press 10 Deadbugs Baseline: …

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Workout of the Day

Wednesday March 25th, 2020 (20200325)

Warm Up 3 minute Row or Run 3 Rounds: 10 reps of each Hip Bridge Jump Switch Spider Lunge T-Push Ups Single Arm DB High …

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Workout of the Day

Tuesday March 24th, 2020 (20200324)

Warm Up Warm Up: 3 min Run or Row 10 High Knee Pulls 10 Quad Pulls 10 Inside foot pulls 5/5 Spider Lunges w/twist Baseline: …

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Workout of the Day

Monday March 23rd, 2020 (20200323)

Warm Up Warm Up: 10 High Knee Pulls 10 Quad Pulls 10 Inside foot pulls 5/5 Spider Lunges w/twist Baseline: 5 Rounds: 10 Push Ups  …

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Workout of the Day

Friday March 20th, 2020 (20200320)

Level 1 Every 3 minutes for 6  Rounds: 10/8 Cal Bike 10 Thrusters (33/22) Level 2 Every 3 minutes for 6  Rounds: 12/10 Cal Bike …

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Workout of the Day

Thursday March 19th, 2020 (20200319)

Level 1 5 Rounds: Every 2 minutes 5/5 DB Split Squats (15/10#s) 6 Z Press 7 Ring Rows Max Double Unders Level 2 5 Rounds: …

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Workout of the Day

Wednesday March 18th, 2020 (20200318)

Level 1 Partner Workout 1500 meter Row 50 Synchro KB Swings (26/18) 1000 meter Row 75 Synchro Elevated Push Ups 500 meter Row 50 Synchro …

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Workout of the Day

Tuesday March 17th, 2020 (20200317)

Level 1 Three Rounds of 5 minute AMRAP Round 1: 5 min  9 Power Clean (115/85#) 9 Box Jump Overs (24/20″) Rest 5 minutes Round …

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Workout of the Day

Monday March 16th, 2020 (20200316)

Level 1 5 Rounds 20 Overhead Squats (22/10#) 60 Jump Rope 300 meter Run or Row Level 2 5 Rounds 20 Overhead Squats (44/22#) 20 …

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Workout of the Day

Friday March 13th, 2020 (20200313)

Level 1 Two Part WOD 8 minute AMRAP 12 Alternating DB Snatch (20/15#) 12 Box Jumps  rest 2 minutes 8 Rounds: 2 Jumping Negative Pull …

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Workout of the Day

Thursday March 12th, 2020 (20200312)

Level 1 Row Sprints 6 Rounds: 120 meter Row + 5 elevated push ups every 2 minutes Level 2 Row Sprints 6 Rounds: 120 meter …

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Workout of the Day

Wednesday March 11th, 2020 (20200311)

Level 1 Partner WOD 120 Elevated Push Ups 240 Air Squats  120 KB Swings (26/18#) Level 2 Partner WOD 120 Elevated Push Ups 240 Goblet …

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Workout of the Day

Tuesday March 10th, 2020 (20200310)

Level 1 14 minute AMRAP 30 Jump Rope 10 Wall Ball (10/6#) 1 Power Clean  Level 2 14 minute AMRAP 15 Double Unders 15 Wall …

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Workout of the Day

Monday March 9th, 2020 (20200309)

Level 1 30-20-10 Bar Facing Burpees Thrusters (33/22#) Calorie Row Level 2 30-20-10 Bar Facing Burpees Thrusters (45/33#) Calorie Row Level 3 30-20-10 Bar Facing …

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Workout of the Day

Friday March 6th, 2020 (20200306)

Level 1 For time: 50 Power Cleans (65/42#) *every 2 minutes complete 10/7 cal Bike Level 2 For time: 50 Power Cleans (95/65#) *every 2 …

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Workout of the Day

Thursday March 5th, 2020 (20200305)

Level 1 18 Minute AMRAP  “Beach Season” 12 Ab Mat Sit Ups (14/10# Med Ball) 10 Ring Rows      8 Push Ups (Elevated) Level …

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Workout of the Day

Wednesday March 4th, 2020 (20200304)

Level 1 Partner Wednesday One working at a time: 2000/1600 meter Row then @ 10:00 Start 7 minute AMRAP of   DB Step Ups   …

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Workout of the Day

Tuesday March 3rd, 2020 (20200303)

Level 1 5 Rounds: 20 KB Swings (26/18#) 20 Wall Ball (10/6#) 200 meter run Level 2 5 Rounds: 20 KB Swings (35/18#) 20 Wall …

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Workout of the Day

Monday March 2nd, 2020 (20200302)

Level 1 2 Rounds: 10-8-6  Calorie Row Burpees to Bar  *Rest 1:1 Level 2 2 Rounds: 12-9-6  Calorie Row Burpees to Bar  *Rest 1:1 Level …

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Workout of the Day

Friday February 28th, 2020 (202002128)

Level 1 “Helen” 3 Rounds: 300 meter run 21 KB Swings (26/18#) 12 Ring Rows Level 2 “Helen” 3 Rounds: 300 meter run 21 KB …

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