Daily Challenge

A1. Push Press 3x10

A2. RDL 3x10

(Go as heavy as possible)

Then...

Max Rounds in 11 minutes:

11 Pushups

11 Overhead Squats

*Advanced - 95 / 65 lb

*Intermediate - 75 / 55 lb

*Beginner - 55 / 35 lb

NEW LOCATION

IT'S OFFICIAL!!! 
Mohr Fitness has moved to 3310 Wayfield Drive.  Come see your new fitness home this week!! Best playground in town.


10-9-8-7-6-5-4-3-2-1
Hang Power Snatch
Thrusters



*25 minute cap


*Advanced - 95 / 65 lb
*Intermediate - 75 / 45 lb
*Beginner - 55 / 35 lb

OUR LAST WOD!!!!!!

Today is our last WOD ever at the old facility!!! Come join us for a costume WOD.

50 Pumpkin Situps

50 Pumpkin Thrusters

50 Pumpkin Situps

50 Overhead Pumpkin Lunges (50 each leg)

50 Pumpkin Situps

50 Lateral Pumpkin Burpees

50 Pumpkin Situps

SMASH YOUR PUMPKIN!!!!!!!!

Is this Tony Little or DMohr with a wig?

Daily Challenge

10 Deadlifts, 1 Burpee

9 Deadlifts, 2 Burpees

8 Deadlifts, 3 Burpees

7 Deadlifts, 4 Burpees

6 Deadlifts, 5 Burpees

5 Deadlifts, 6 Burpees

4 Deadlifts, 7 Burpees

3 Deadlifts, 8 Burpees

2 Deadlifts, 9 Burpees

1 Deadlifts, 10 Burpees

*Advanced - 225 / 135 lb

*Intermediate - 185 / 115 lb

*Beginner 115 / 75 lb

Our last WOD at the current facility will be Friday at 10 am. This will be the last class offered this Friday, as I'm using the day to load and unload all of the equipment on a U-Haul. This is going to be a COSTUME WOD!! Wear your Halloween costume and be here at 10 am to kiss this place goodbye in style!

Daily Challenge

30/30/30 seconds x 6 Rounds

Alternating DB Snatch

Dumbbell SDHP

Lunges

[Rest 3 minutes]

30/30/30 seconds x 6 Rounds

Pushup

Situp

Squat

Add total reps and score worst round of 1st series with worst round of 2nd series.

*Advanced - 30's / 20's

*Intermediate - 25's / 15's

*Beginner - 15's / 10's

Announcement!

After careful consideration, I have decided to NOT increase fees or eliminate options as we move to our new facility.  All prices and options will remain the same! Click "Rates and Services" to see our prices.

Daily Challenge

Run 800 Meters

21 Pistols

21 Pullups

15 Pistols

15 Pullups

9 Pistols

9 Pullups

Run 800 Meters

*25 minute cap

As of October 31st, our new address will be 3310 Wayfield Drive!

Daily Challenge

"Grace"

30 Clean and Jerks for time

*Advanced - 135 / 85 lb

*Intermediate - 95 / 65 lb

*Beginner - 65 / 35 lb

Daily Challenge

Bottom Hold Tabata Air Squats (10 Rounds)
[Rest 1 minute]
Top Hold Tabata Push Press (10 Rounds)
[Rest 1 minute]
Top Hold Bent Over Row (10 Rounds)


Score worst of 10 Rounds.
-1 point off of total score for every second not in designated rest position.


*Advanced - 85 / 55 lb
*Intermediate - 55 / 35
*Beginner - 45 / 25

Daily Challenge

5 Burpees at the top of every minute until the following is complete:

50 Power Snatches

*20 minute cap

(Advanced) 115 / 75 lb

(Intermediate) 85 / 55 lb

(Beginner) 55 / 25 lb

Daily Challenge

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Sumo High Pulls 
V-Situps
Pushups


*25 minute cap


(Advanced) - 65 / 45 lb
(Intermediate) - 45 / 35 lb
(Beginner) - 35 / 15 lb

Daily Challenge

"WOD KILLA"

3 Rounds:
5 Military Press
10 Push Press
Rest 1 minute
*Score lowest weight used and reps completed


Then... (as soon as your last minute of rest ends)


3 Rounds:
15 Pullups
75 Jumping air Squats

Daily Challenge

AMRAP in 20 minutes of:

3 Overhead Squats

5 Pistols Each Leg (4 - 45 lb plates)

7 Burpees

9 Knees to Elbows

(Advanced - *95 lb / 65 lb, 12'')

(Intermediate – 85 / 55 lb , 16'')

(Beginner – 65 / 35 lb, 20'')

I'm out of town tomorrow and can't find a sub. No 10 am class tomorrow. Sorry! Have a great weekend!

Daily Challenge

"Angie" 

100 Pullups

100 Pushups

100 Situps

100 Squats

Daily Challenge

4 Rounds:

Every 5 minutes, perform the following as fast as possible:

Max Rep Deadlift in 30 seconds

Max Rep Pullups in 30 seconds

400 Meter Run

*Score your worst round of the 4

*Advanced - (1.25 x bodyweight / bodyweight)

*Intermediate - (bodyweight / 0.75 x bodyweight)

*Beginner (0.75 x bodyweight / 0.5 x bodyweights)

Daily Challenge

100 Jumping Jacks

25 Overhead Plate Lunges

100 Jumping Jacks

25 Plate Thrusters

100 Jumping Jacks

25 Burpee Plate Snatches

100 Jumping Jacks

25 Front to Back Plate Pushups

100 Jumping Jacks

(Advanced & Intermediate) *45 / 35 lb

(Beginner) *35 / 15 lb

*20 minute cap

Daily Challenge

50 Air Squats

5-4-3-2-1

Push Press 

10-8-6-4-2

Pistols

15-12-9-6-3

Knees to Elbows

50 Air Squats

*Advanced - 155 / 95 lb

*Intermediate - 115 / 75 lb

*Beginner - 75 / 45 lb

25 minute cap

I thought this was interesting! I wonder how "long" is long to Lance? ..and how many beers winning the Tour de France merits? 

Daily Challenge

400 Meter Run 

21 Front Squats

21 Burpees

15 Front Squats

15 Burpees

9 Front Squats

9 Burpees

400 Meter Run

(Advanced - 115/75 lb)

(Intermediate – 95 / 65 lb)

(Beginner – 55 / 35 lb)

Daily Challenge

Top-to-Top Tabata DB Snatch

(Rest in the top position of the dumbbell snatch [4 each arm])

[REST 1 MINUTE]

Bottom-to-Bottom Tabata Air Squat

(Rest in the bottom position of the squat)

[REST 1 MINUTE]

Middle-to-Middle Burpee

(Rest in the high plank position of the burpee)

*Tabata = 8 sets of 20 seconds work / 10 seconds rest


*Advanced (45 / 30 lb) *Intermediate (35 / 20 lb) *Beginner (25 / 15 lb)


*Score your WORST round of the 8, and add the three scores for final score.


*(-1 Point off of final score for every second you aren't in proper position during rest period. [It is possible to have a negative score on this workout!]

Daily Challenge

4 Rounds:

5 Ground to Overhead (Your choice how)

15 Deadlifts

25 Pushups

300 Meter Run

*Advanced (115 / 75 lb)

*Intermediate (95 / 65 lb)

*Beginner (55 / 35 lb)

Daily Challenge

4 Rounds:

Every 4 minutes, perform the following as fast as possible:

5 Pistols Each Leg

10 Burpees

15 Situps

*Score worst round of the 4

Daily Challenge

25 Pullups

50 OH Lunges (25 each)

75 Thrusters

100 Pushups

125 Squats

*45/35 lb for all skill levels

*25 minute cap

Naomi from Real World Las Vegas