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


5 Rounds:

10 Push Ups 

10 Squats

10 Sit ups



6 min AMRAP of:

DB lunge 2-4-6-8…

20 DU or Singles after each set

rest 2 minutes

6 min AMRAP

DB Snatach 2-4-6-8…

20 DU or Singles after each set



Kids WOD

Warm Up:

Jump Rope or Hop for 2 minutes


5 Rounds:

5 Jump Squats 

10/10 Single foot lateral hops

5 Candlesticks


3 Rounds:

1 min at each station


Mountain Climbers

Jumping Jacks

High Knees


Submit your score on the WeTime App.

1) 3 Min of Burpees 

  2) Wall Squat Hold

3) 10 Deadlift EMOM

Daily Strength


During this time of at home workouts we are gonna focus on our foundation.  Start light.  Keep track of the weight you use.  

10 Deadlift – EMOM for 5 Minutes

EMOM = Every Minute on the Minute

This is one of the New Challenges on the WeTime App. Be sure to input your score. You can update your score each time you do it and improve.

Daily Motivation

I hope your adapting to the new format.  

If you haven’t already be sure to do the following:

  1. Download the WeTime app to your smart phone.  
  2. Create a log in
  3. Search Mission CrossFit 
  4. Follow Mission CrossFit (upper right corner)
  5. “Timers” are what the call the different workouts or Challenges
  6. Update your profile.  Add a picture
  7. Select a challenge to complete and input your score
  8. Check out the leaderboard
  9. Share with family and friends