Daily Challenge

Deadlift 1-1-1-1-1

Then...

21-15-9

Thrusters

L-Pullups

*95/65 lb

*Ab work

Daily Challenge

Come to FREE Saturday Bootcamp at Mohr Fitness tomorrow at 10 am.  I will be teaching!  This is the perfect opportunity to bring a friend or to try it yourself.

Also, T-shirts are in!!

Tonight at 9:00, The Crossfit Games will be on ESPN3.com.  These are the fittest athletes on the planet competing in workouts very similar to those we do every day.  

Daily Challenge

1 Burpee first minute

2 Burpees second minute

3 Burpees third minute

4 Burpees fourth minute

..................................

........................and so on

*When you reach the 10th minute, do 10 Burpees, then begin going back down the ladder...
11th minute, 9 Burpees
12th minute, 8 Burpees
13th minute, 7 Burpees......
.....................and so on

until the following are completed

15-12-9-6 of:

Push Press

Knees to Elbows

Deadlift

*115 / 65 lb

*20 Minute Cap

Daily Challenge

Tomorrow's WOD:
Overhead Squat 3-3-3-3-3-3-3
Rest 1 minute between sets

then...

3 Rounds:
11 Burpees
22 Renegade Rows (11 each way) *35/20 lb
33 Jumping Air Squats

Score Lowest Weight used and time

Daily Challenge

25 Pullups

25 Situps
50 Overhead Lunges (each leg)
25 Situps
75 Thrusters
25 Situps
100 Pushups
25 Situps
125 Squats
25 Situps
150 Double Unders
25 Situps

*Men 45 lb, women 35 lb
*30 minute time cap

WARRIORS BOOTCAMP PART II

Warriors Bootcamp Facebook Group

The Warriors Bootcamp has been another great one. 13 people have seen their bodies change dramatically, and it's time to start another one in ONE WEEK.

Monday August 1st begins another 6 weeks of Bootcamp training at Warriors Path State Park.

We are offering Monday, Wednesday, and Friday at 5:30 AM again, and if we get 5 people to sign up, we will also hold a 6 PM training session.

$150 for 6 weeks (18 sessions)
August 1st - September 9th

Just like before, the first 5 people to sign up for either session will receive 10% off.

Call (423) 677-3329 to register.

Daily Challenge

"HOLD UP"

AMRAP in 20 minutes of:

10 Second Overhead Hold

100 Meter Run/Row

20 Seconds Overhead Hold

200 Meter Run/Row

30 Seconds Overhead Hold

300 Meter Run/Row

.................................

.................................

Then...

Max Rep Jumping Air Squats in 2 minutes.

*115 / 65 lb

*Beginners Plank instead of overhead hold

"Sometimes to find a fresh perspective on the world, we must find a new way to view it."

Daily Challenge

1 Dead Lift during 1st minute

2 Dead Lifts during 2nd minute

3 Dead Lifts during 3rd minute

4 Dead Lifts during 4th minute

............................................

............................................

until failure

Then...

2 Burpees 1st minute

4 Burpees 2nd minute

6 Burpees 3rd minute

8 Burpees 4th minute

....................

....................

*Bodyweight / 3/4 Bodyweight

*Beginners do same setup, sub Pullups for Dead Lifts.

"I'm hot cuz I squat, you ain't cuz you not.  This is why, this is why, this is why I'm hot." - Anonymous

Daily Challenge

AMRAP in 20 minutes of:

10 Deadlifts (Beginners sub Pullups)

100 Meter Run (or 150 Meter Row)

10 Handstand Pushups (or 25 Pushups)

100 Meter Run (or 150 Meter Row)

10 OH Lunges (each leg)

then...

max Burpees in 2 minutes

*BW / 0.75 BW Deadlifts

*45 / 35 LB OH lunge

Daily Challenge

Beginner

50 Pushups

50 Situps

50 Squats

Advanced

100 Pullups

100 Pushups

100 Situps

100 Squats

"If a man speaks and a woman isn't around to hear him, is he still wrong?"

Daily Challenge

Beginner

25 Burpees

50 Pushups

75 Situps

100 Squats

125 Jumpropes

Advanced

25 Floor Wipers (each way)

50 Floor Press

75 Deadlifts

100 Pullups

125 Squats

*115 / 65 lb

*25 minute time cap

Daily Challenge

(Beginner)

5 Rounds:

3 Lunges each leg

6 Tuck Jumps

9 Squats

Then...

100 Jumping Jacks

30 Pushups

15 Burpees

(Advanced)

5 rounds:

3 OH Squat

6 Front Squat

9 Back Squat

Then...

800 meter run

30 Push Press

30 Burpees

*2/3 BW , 1/2 BW

*30 min time cap

Hang Snatch Progression

"Train hard and fast, live slow and easy."

NEW T-SHIRTS!

All new shirts are $20

50/50 ultra soft cotton/polyester blend 

T's and ladies tanks

Daily Challenge

10 Rounds: 

Max Burpees in 2 minutes

Rest 1 minute

*Score best and worst rounds

A full wipe board = a good week.  Who's in for Friday??

Daily Challenge

3 Rounds:

55 Squats

44 Situps

33 Pushups

22 Pullups

11 Burpees

"We don't use machines, we ARE the machines"

Daily Challenge

AMRAP in 15 Minutes:

Burpee Tuck Jumps

*Every time you break, perform one of the following:

100 Meter Run

150 Meter Row

20 Sumo High Pulls with a broomstick

*A "break" is defined as not moving for a full second

*Score your total Burpee Tuck Jumps and max unbroken reps

"At the end of the day, if you are not satisfied, quench your disappointments and failures with a dose of honesty. If you know you can improve, then do it. Stop with the "I don't have time". "Paleo is too hard". That's not it, you just don't want to. Admit it and fix it."

-Erik Arevelo 

Crossfit Brea

(from "WOD Talk Magazine Online")

Daily Challenge

AMRAP in 15 Minutes:

20 Jumping Lunges Each Leg

20 Burpees

Here's a little clip from the latest edition of "WOD Talk Magazine".  I suggest that anyone who's serious about improving their performance in my gym begin by gaining insight to the Crossfit community and what it means to live this lifestyle.

"Do not wait to strike till the iron is hot; but make it hot by striking."
- William B. Sprague

Daily Challenge

25 Pullups

25 Situps

50 Overhead Lunges (each leg)

25 Situps

75 Thrusters

25 Situps

100 Pushups

25 Situps

125 Squats

25 Situps

150 Double Unders

25 Situps

*Men 45 lb, women 35 lb

*30 minute time cap

Daily Challenge

3 rounds:

15 Burpees

25 Lunges each Leg

35 Situps

Cornhole Conditioning

"Cornhole Conditioning" at 10 am. In the hole? Light Conditioning. On the board? Hard Conditioning. Off the board? OUCH!!

Daily Challenge

(Beginner)
50 Pushups
100 squats

(Advanced)
50 Pullups
50 Hang Cleans

Closed for the 4th

Closed for Independence Day. Run 5k today!

Let Freedom Ring

Tomorrow is America's 235th Birthday.

235 Squats for time.

LET FREEDOM RING!!!

"Here in America, we are descended in blood and in spirit from revolutionists and rebels - men and women who dare to dissent from accepted doctrine. As their heirs, may we never confuse honest dissent with disloyal subversion". 

Dwight D. Eisenhower 

Announcement!

No 10 am Bootcamp tomorrow and Mohr Fitness will be closed Monday, July 4th!

AMRAP in 20 min of:

5 Pullups

10 Pushups or Situps

15 Squats

At midnight tonight, I will be 24.I believe I hit my prime about age 4.