Warm Up

Warm Up:

3 Minute Row or Run

10 High Bridges

10 Bird Dogs

10/10 DB High Pull

10/10 DB Press


5 Rounds:

1 min Jump Rope

1 min to complete Candlesticks          (10,8,6, or 5)



Tabata Style

8 consecutive rounds of each movement:   (20 sec Work                 10 sec Rest)

Push Ups

DB Step Ups

Sit Ups

Jumping Jacks


Kids WOD

Warm Up:

Jog for 2 minutes


100 Jumping Jacks



For Time:

100 Jumping Jacks

100 Mountain Climbers

100 Sit Ups

100 Lunges


Submit your score on the WeTime App.

1) 3 Min of Burpees 

  2) Wall Squat Hold

3) 10 Deadlift EMOM

4) 10 Back Squat EMOM

5) Pull Up Grip Bar Hang for time

6) Max Set Unbroken Double Unders


Daily Strength

3 Part Strength

Do one, two, or all parts.

1) 4  Rounds: 

30 sec Side Plank each side

30 sec Rest

2) 10 Press EMOM for 5 Sets

3) 5 Power Snatch EMOM for 5 Sets

Daily Motivation

Has your perspective of life changed over the past two weeks?  I’ve been giving a significant amount of time to think about my priorities and what I could or should be doing to make life better around me.  

What direction to head in the short term is difficult to determine.  I am hoping you could help me out.  What would you like to see us doing here at Mission CrossFit to support you better. Please e-mail me at justin@missioncrossfit.com