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 Pull RT/LT

Single Arm DB Press RT/LT


5 Rounds: 10 reps of each

Push Ups


Sit Ups

Ring Rows (Bent over row with DBs or odd object)


One minute of each 3 Rounds:

DB Goblet Thruster

Single DB Power Clean

Hops over DB

Single Arm Push Press



*If you do the full warm up you can take out one movement.  Your choice.

Kids WOD

Warm Up:

4 Rounds:

1 min Jump Rope 

1 min to complete 7 Burpees


5 Rounds:

3  Broad Jumps 

2 Front Rolls


3 Rounds:

Run 200 meters

20 meter bear crawl

20 Jump Switch 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

Daily Strength

Back Squat

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

10 Back Squat – 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