WOD FIGHT! Sara O vs. Richard

Daily Challenge

"Cindy"
AMRAP in 20 minutes:
5 Pullups
10 Pushups
15 Squats

Shoot for...
Beginner (5-10 Rounds)
Intermediate (11-20 Rounds)
Advanced (21-30 Rounds)

Daily Challenge

21-15-9

Power Snatch

Lunge & Press

Advanced - (95 / 65 lb)

Intermediate (75 / 55 lb)

Beginner - (55 / 35 lb)

Daily Challenge

Perform the following at the top of each minute as long as possible:

5 Burpees

15 Situps

When you fail to complete all the reps within the minute, record your time.

*30 minute cap


There are two weighted vests in the back of the room on the tire weights.  If you think you are a bada$$, wear one, and make it all 30 minutes.

Daily Challenge

4 Rounds:

Every 6 minutes, perform the following as fast as possible:

1 Minute SDHP

1 Minute Pushups

400 Meter Run

*Add your total reps for SDHP and Pushups, then subtract 1 second per rep.  (If you perform 10 SDHP and 10 pushups, then run 400 meters in 2 minutes, your score is 1:40)

*Score worst round of the 4

*45/35 lb for all skill levels

I thought I was doing pretty good on the Mud Run last weekend until this 5 year old blew by me laughing around the last turn... I thought about tripping him.

Daily Challenge

3 Rounds:

5 Overhead Squats

10 Push Press

15 Front Squats

20 Burpees

*115 / 75 lb

(Intermediate – 85/55 lb.)

(Beginner – 65/35 lb.)

WOD Fight Joe vs. Christa

WOD Fight Dustin vs. Cassie

Daily Challenge

Week 1 Results of the Competition League!!

(Advanced League) 

1. Dustin 

2. Cassie 

3. DNave

4. Deanne

5. Sarah C.

(Intermediate League)

1. Joe 

2. Sarah P.

3. Sarah O.

4. Richard

5. Lauren

(Beginner League)

1. Marsha

2. Gretchen

3. Michelle

4. Cathy

5. Serena

Tomorrow night, the top two from each division will go HEAD TO HEAD for The FRIDAY NIGHT WOD FIGHTS!!

Tomorrow's WOD:

2 Rounds:

200 Meter Run

20 Hand Release Pushups

5 Power Snatches (Click for video) (115 / 75 lb)

20 Air Squats

10 Overhead Presses (115 / 75 lb)

20 Butterfly Situps

15 Kettlebell Swings (Click for video) (50 / 35 lb)

200 Meter Run

*Intermediate - sub Sumo Deadlift High Pull (95 / 65 lb) KB Swing (40 / 25 lb)

*Beginner - sub Sumo Deadlift High Pull (75 / 45 lb) KB Swing - (30/20 lb)

*25 minute cap

Daily Challenge

5 Rounds:

5 Deadlifts

10 Pullups

15 Burpees

*225 / 135 lb (Advanced)

*185 / 115 (Intermediate)

*95 / 65 (Beginner)

*20 minute cap

Daily Challenge

Spend 1 minute in the bottom position of an OVERHEAD SQUAT

Spend 2 minutes in the bottom position of a FRONT SQUAT

Spend 3 minutes in the top position of a PUSH PRESS

Spend 4 minutes in the RACK POSITION

Spend 5 minutes in the LOW PLANK POSITION

*95/65 lb 

*25 minute cap

Daily Challenge

AMRAP in 20 minutes:

5 Pullups

10 Pushups

15 Squats

Day 1 of Competition League!

ADVANCED

5 Clean and Jerks (135 / 55 lb)

50 Double Unders

4 Clean and Jerks (155 / 65 lb)

40 Double Unders

3 Clean and Jerks (175 / 75 lb)

30 Double Unders

2 Clean and Jerks (195 / 85 lb)

20 Double Unders

1 Clean and Jerk (205 / 95 lb)

10 Double Unders

(Intermediate – Sub Thruster and double reps at 95 / 65 lb, Squats or 3 to 1 jumprope for double unders) 

(Beginner – 65 / 35 lb, Squats or 3 to 1 jumprope for double unders)

Publish Post

Mohr Fitness Competition League

Introducing the Mohr Fitness Competition League!!

Here’s how the league works…

Competitors will be divided into categories based on skill level and experience.

Every Monday (or Tuesday if that’s the first day you can come), competitors will all do the same WOD and will be ranked 1-10 (below 10^th place receives zero points). 

Then, the top 2 competitors from each division will go head to head in Friday’s WOD(or Thursday’s, depending on when you come) .  The “WOD FIGHT” will be filmed and posted to the website on Friday night. 

Some rules:

WOD’s must be watched and judged by myself, or filmed and submitted to me for review. 

Athletes cannot go head to head in consecutive weeks. So, if you finish top 2 back to back weeks, the WOD fight moves to the highest ranked available athlete.

If two competitors cannot coordinate schedules, the WOD fight is given to the highest ranked available athlete.

I will keep everyone's stats including points and head to head record, and we will use those statistics to rank everyone for some Games!

The categories are ADVANCED, INTERMEDIATE, AND BEGINNER.  Here's how to know which you are...

Advanced

Proficient in the following exercises: All olympic lifts, squat and variations, deadlift and variations, overhead press and variations, double unders, full range of motion pistols, handstand pushups, multiple strict or kipping pullups. 

Men can front squat 135 lb. multiple times, deadlift 275 lb. multiple times, overhead squat and push press 115 lb multiple times.

Women can front squat 85 lb.multiple times,  deadlift 155 lb. multiple times, overhead squat and push press 65 lb multiple times.

Intermediate 

Proficient in the following exercises:

Squat and variations, Push Press and variations, Deadlift and variations. Can perform multiple kipping or jumping pullups.

Men can front squat 115 lb. multiple times,  deadlift 225 lb. multiple times, overhead squat and push press 95 lb Multiple times.

Women can front squat 75 lb. multiple times,  deadlift 115 lb. multiple times, overhead squat and push press 55 lb Multiple times.


Beginner
If you want to compete, but can't perform the intermediate requirements, start here and work your way up!

I'll be running Warrior Dash #2 today in Manchester, TN!  Deanne Smith will be leading FREE Saturday Bootcamp. CYA THERE!!

Daily Challenge

40-30-20-10

Overhead Lunge 

Knees-to-Elbows

Strict Hand Release Pushups

*45/35 lb

*25 minute time cap

*Overhead lunges are counted per step, so 40 = 20 per leg

Daily Challenge

AMRAP in 20 min:
1 Overhead Squat

2  Push Press

3 Bar Facing Burpees 

* 95 / 65 lb.

The CrossFit Games Are Coming to ESPN2

Daily Challenge

10 Rounds:

Every 2 minutes,

Run 200 Meters

*Score worst and best times (shoot for < 10 seconds variation).
After your 10th sprint (at the start of the 20th minute), perform 100 Pushups for time.

Daily Challenge

ATTENTION!!! The workout that was previously posted was a joke / test.  Only 2 people showed up this morning so far! Remember, whether the WOD is hard, easy, or seems impossible, the secret to success is SHOWING UP!


(The WOD said max burpees in 45 minutes or 1,000 meter walking lunge)


Here is today's real WOD...


1 Pullup the 1st minute
2 Pullups the 2nd minute
3 Pullups the 3rd minute
........................
...........until failure
1 HANG SNATCH (click for demo) the 1st minute
2 Hang Snatches the 2nd minute
3 Hang Snatches the 3rd minute
.............................
................until failure
1 Burpee the 1st minute
2 Burpees the 2nd minute
3 Burpees the 3rd minute
........................
...........until failure
Jump rope until you miss.


As soon as you fail to complete the # of reps prescribed for that minute, move to the next exercise the next minute.


Your score is your total time, the longer the time, the better your score.


*75/45 lb

A pic from the early days!

Daily Challenge

1 Deadlift

15 Pistols Each Leg

2 Deadlifts

12 Pistols Each Leg

3 Deadlifts

9 Pistols Each Leg

4 Deadlifts

6 Pistols Each Leg

5 Deadlifts

6 Pistols Each Leg

4 Deadlifts

9 Pistols Each Leg

3 Deadlifts

12 Pistols Each Leg

2 Deadlifts

15 Pistols Each Leg

1 Deadlift

*1.25 x Bodyweight / Bodyweight

*25 minute cap

I'm thinking we need one of these!

We Will Never Forget

10 ROUNDS:

9 Burpees

11 Squats

"Our enemies have made the mistake that America’s enemies always make. They saw liberty and thought they saw weakness. And now, they see defeat".

- George W. Bush, President of the United States

Daily Challenge

Burpee Lunge Ladder

                                                     1 Burpee followed by 10 Lunges

2 Burpees (each burpee followed by 9 Lunges)

3 Burpees (each burpee followed by 8 Lunges)

4 Burpees (each burpee followed by 7 Lunges)

5 Burpees (each burpee followed by 6 Lunges)

6 Burpees (each burpee followed by 5 Lunges)

7 Burpees (each burpee followed by 4 Lunges)

8 Burpees (each burpee followed by 3 Lunges)

9 Burpees (each burpee followed by 2 Lunges)

10 Burpees (each burpee followed by 1 Lunge)

*25 minute time limit

Just in case...

Daily Challenge

AMRAP in 20 minutes:

5 Turkish Getups each side

10 Overhead Squats

15 Seconds Chin Above Bar (or Rings)

*If you can't hold for 15 seconds, keep working until you reach 15 seconds cumulatively 

*35/20 lb Turkish Getup

*85/55 lb Overhead Squat

We will begin these exercises next week.

Daily Challenge

2 Rounds:

200 Meter Run

20 Pullups

200 Meter Run

20 Pushups

200 Meter Run

20 Situps

200 Meter Run

20 Burpees

30 minute cap

Mrs. Campbell made time for a WOD at the beach!!

Daily Challenge

5 Rounds:

15 Romanian Deadlifts

12 Front Squats

9 Push Presses

6 Hang Power Snatches

* 75/45 lb

Perform 10 Lowers from an inverted hang as slow as possible.

Happy Labor Day!

We are closed for Labor Day! Do this WOD at home and make up Monday's training session any day this week.

AMRAP in 20 minutes:
10 Burpees
20 Situps
30 Squats

Saturday Schedule

Free Zumba class has been canceled for Saturday. Join us at 10 am for FREE Bootcamp!

100.7 FM ad

Here is the commercial that will air tomorrow night on WPWT radio (870 am & 100.7 fm). I'll also be shooting the breeze with Tom Taylor at halftime.

Daily Challenge

10 Pullups

20 Pushups

30 Situps 

40 Squats

500 Meter Run

40 Squats

30 Situps

20 Pushups

10 Pullups

500 Meter Run

10 Pullups

20 Pushups

30 Situps

40 Squats

500 Meter Run

40 Squats

30 Situps

20 Pushups

10 Pullups

*25 Minute Cap

*1.5/1 Row/Run Sub