Daily Challenge

10-9-8-7-6-5-4-3-2-1

Hang Power Snatch

Thrusters

*85 / 55 lb.

*20 minute cap

ZUMBA is coming to Mohr Fitness! We are kicking things off with a FREE 30 minute class this Saturday at 9:30 AM.  Regular classes with Instructor Kandra Scott will begin next week on Tuesdays and Thursdays at 7 PM.  $10 drop in or $40 for the month.  Limited spaces available.

Daily Challenge

3 Rounds:

30 seconds Single Arm DB Snatch

30 seconds Switch Kicks

30 Seconds Side Hops

Rest 3 Minutes

3 Rounds:

30 seconds Pushups

30 Seconds Mountain Climbers

30 Seconds Situps

Rest 3 Minutes

3 Rounds:

30 seconds Tuck Jumps

30 seconds Butt Kicks

30 seconds Jumping Jacks

*Score only the worst round of the first exercise at each station (Snatch, Pushups, Tuck Jumps).  This doesn't mean to rest during the other exercises, but rather go about 80% on the non-score exercises and 100% on the scored exercises.

Daily Challenge

AMRAP  in 20 Minutes:

5 Pistols Each Leg

10 Overhead Lunges Each Leg

15 Burpees

*45/35 lb.

Class Schedule UPDATE

Due to popular demand, beginning Tuesday, September 6th (Monday is Labor Day), we will be adding a 6:00 PM Bootcamp class Monday - Thursday!!


This means "Skills Competition Class" will be offered Mondays and Wednesdays at 7:00 (by appointment only).

WOD:

400 Meter Run

25 Deadlifts

400 Meter Run

25 Pullups

400 Meter Run

25 Push Press

400 Meter Run

25 Burpees

*225/135 lb

*115/65 lb

*30 Minute time cap

WARRIOR DASH!

Daily Challenge

AMRAP in 15 Minutes:

Farmers Walk 100 Meters

30 Double Unders

*35 lb Dumbbells / 20 lb Dumbbells

Daily Challenge

Back Squat 3x10 (Heavy) 

Behind Neck Press 3x10 (Light)

Then...

800 Meter Run

50 Hang Snatches

800 Meter Run

*95/65 lb

20 minute cap

Daily Challenge

One-Arm Row 3x10

Snatch Balance 3x10

Then...

7 Rounds:

30 Seconds Jumping Lunges

30 Seconds Half Burpees

30 Seconds Situps

30 Seconds Rest

*Total reps of all three exercises 

& score your worst round of the 7

Daily Challenge

400 Meter Run / 500 Meter Row

21 Front Squats

21 Burpees

15 Front Squats

15 Burpees

9 Front Squats

9 Burpees

400 Meter Run / 500 Meter Row

*115/75 lb

*25 minute cap

*This video was borrowed from Crossfit.com and is an excellent visual demo on how to safely dump the bar when you miss an overhead squat.

Daily Challenge

The games Saturday were some of the funnest events I've ever been a part of.  Mohr Fitness and 423 Strength and Conditioning are two emerging powerhouses, with the members being the driving force.  Check out the pictures on facebook by clicking HERE.

With the incredible response and energy I have seen with our recent competition, I have been inspired to offer some new classes at Mohr Fitness.  Starting next Monday, we will be offering "Competition Skill" classes every Monday and Wednesday night at 6:00 PM.  These are $10 drop in classes, and a different skill will be covered every class.

Let the enthusiasm from this weekend carry over into this week's workouts!

Monday's WOD:

For those who didn't compete this weekend:

Every 3 minutes, complete the following as fast as possible:

5 Thrusters

10 Overhead Squats

15 Hand Release Pushups

Then...

400 Meter Plate Run

*45/35

For those that participated in the competition this weekend...

3 Rounds:

10 Pistols each leg

20 Pullups

400 Meter Run / 500 Meter Row

BIG DAY TOMORROW!!

Tomorrow, we will still have a 10 AM bootcamp as part of the day long "Phit Camp" hosted by Crystal Honeycutt.  For $25, you can participate in the following:

Dustin Mohr-10:00am Bootcamp
Nan Wilemoni- Urban Striptease 10:45am
Terri Bowlingi--Turbo Kick 11:30am
Karie Dickerson-Bootcamp 12:15pm
Sandra Miller-Kickboxing 1:00pm
Crystal Honeycutt-20/20/20 1:45pm
Kandra Scott-Zumba 2:00

Because our space is limited, we have to accommodate tomorrow's paying customers, so 10 am bootcamp will not be free tomorrow.

Then, at 5 pm we will be having some friendly fitness competitions.  Here is a highlight of the last time we got together with our friends at 423 Strength and Conditioning for some GAMES. 

Daily Challenge

Make up / Active Recovery Day

SUMMER EDITION

5 PM SATURDAY, AUGUST 20TH

Daily Challenge

21-15-9:

Split Squats

Plate Pushups

Knees to Elbows

Daily Challenge

Max Rep Pullups x 3

Score total number of reps, no more than 3 minutes rest between sets.

Then...

FRESH PRINCE SQUATS!!!

Perform air squats to the beat of the Fresh Prince of Bel-Air theme song until you fall behind the pace of the beat.  If you keep it throughout the whole song, it's around 150 unbroken squats!

CONTEST TIME!

Contest time! Tag Dustin Mohr's Facebook Page in a picture of yourself wearing a Mohr Fitness shirt, and make it your profile picture. The person with the most "likes" ON YOUR PROFILE PICTURE ON YOUR PAGE by the end of August will receive a $50 gift certificate to Mohr Fitness! Members and non-members may participate.

 

Daily Challenge

4 Rounds:

10 Overhead Lunges (each leg)

20 Pushups

30 Double Unders

400 Meter Run / 500 Meter Row

 

You might be a Crossfit girl if...

Daily Challenge

Hang Snatch 3x5

Then...

AMRAP in 10 minutes of:

5 Push Press

5 Pistols Each Leg

5 Burpees

*95/65 lb

"Get Mohr Fit Summer Games" Event List

3 person teams
Event 1:

Deadlift lockout hold until 
150 Burpees completed

*225 lb male /135 lb female

1 team member must hold a deadlift in lockout position until the team reaches 150 Burpees collectively. Only one person may Burpee at a time. Obviously, teammates can rotate roles in this WOD.

Event 2:

3 Rounds Relay Style:
5 Thrusters
10 Overhead Squats
15 HR Pushups

*95 lb male /65 lb female

*All three teammates will complete three rounds in relay format. Person #1 does round one, person #2 does round one, person #3 does round one. Then, person #1 does round two, person #2 does round two, person #3 does round two.... And so on.
 
Event 3:

200 Meter Bunny Hop (feet tied together with rope)
400 Meter 45 lb plate run
800 Meter Run

Each person will choose only one leg of this event to run relay style. Person #1 will do 200 m bunny hop, then person #2 will do 400 meter run holding 45 lb plate, then person #3 will do 800 meter run.

Scoring:

*1st place - 10 points
2nd - 8
3rd - 7
4th - 6
5th - 5 
6th - 4
7th - 3
8th - 2
9th - 1

Daily Challenge

Tabata Pushups, Thrusters, Double Unders, Row, 

Situps. 

*45/35

*  No rest between sets. Score lowest number from each exercise and add total for score.

*"Tabata" means 8 rounds of 20 seconds of work/10 seconds of rest(unless otherwise noted).

We will be hosting some fitness competitions Saturday August 20th starting at 5 PM. I encourage everyone to come get a taste of the competitive side of exercise, whether you would like to participate or spectate, it will be a fun time!

Here's a clip from April's competition at Mohr Fitness.

Daily Challenge

AMRAP in 20 minutes of:

3 Overhead Squats
5 Pistols Each Leg
7 Burpees
9 Knees to Elbows

95/65 LB

Three fine specimens, and the girls aren't bad either!

Daily Challenge

3x10 One Arm DB Rows

3x Max Rep Handstand Pushups (or Handstand Pushup Flip and Holds)

*Score highest weight with all 10 reps completed on rows & worst round on HS Pushups

Then...

5 Rounds:

50 Rep Jumping Air Squat Sprints every 3 minutes

*Score worst time

Daily Challenge

3 Burpees at the top of every minute until the following are completed:

33 Pullups

66 Lunges (33 each leg)

99 Situps

*115/65 lb

*25 minute cap

"And in truth, I've never known a man worth his salt who in the long run, deep down in his heart didn't appreciate the grind, the discipline. There is something in good men that really yearns for discipline and the harsh reality of head to head combat." -Vince Lombardi

Daily Challenge

3x10 Snatch Balance

Then...

4 Rounds:

12 Deadlifts

9 Push Presses

6 Front Squats

*115/75 lb

*25 minute cap

"Terrible Terry Tate"

Daily Challenge

15-12-9-6-3 of:

Pullups

Pistols

Back Extensions


*45 / 35 LB for Back extensions
Post # of 35 lb plates stacked for pistols

Then...

500 Meter Row for time

Daily Challenge

 400 Meter run / 500 Meter Row

10 Back Thrusters

20 SDHP

30 Knees to Elbows

40 Plate Pushups

50 Overhead Lunges Each Leg

400 Meter run / 500 Meter Row

*115 / 75 lb for Back Thrusters & SDHP

*45 lb / 35 lb for OH Lunges

*20 Minute Cap

Daily Challenge

Every 6 minutes, perform the following as fast as possible for 3 rounds:

Front Barbell Lunge & Press x 5 

OH Squat x 10

Burpee x 15

*Front Barbell Lunge = 1 Lunge on each leg with barbell in front rack position followed by 1 Overhead Press.

*95/65 lb

*Score worst time only

Daily Challenge

2 Rounds:

Max rep Pullups (5 second negative, 1 second positive)

Rest 2 minutes between 

Then...

AMRAP in 25 minutes of:

100 Meter Run / Row

10 Pushups

10 Situps

200 Meter Run / Row

20 Pushups

20 Situps

300 Meter Run / Row

30 Pushups

30 Situps

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

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

"Squat Cleans"