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WOD

15-12-9-6-3


Military Press
DB Front Lunge
Toes Through Rings
Burpee


*Advanced - 95/65 lb (65/35 lb)
*Intermediate - 75/45 lb (55/30 lb)
*Beginner - 55/35 lb (35/20 lb)

WOD

Back Squat 5 / 3 / 1 (75%, 85%, 95%) 

Then, go for a new max!

Then...

"Cindy"

AMRAP in 20 minutes of:

5 Pullups

10 Pushups

15 Squats

WOD

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

Overhead Squat

RDL

Burpee

*Advanced - 95/65 lb

*Intermediate - 75/45lb

*Beginner - 55/35 lb

W.O.D.

2 Rounds:
2 minute Max Pullups
Rest 1 minute
2 minute Max Pistols
Rest 1 minute
2 minute Overhead Press
Rest 1 minute
2 minute Max Row (Calories)
Rest 1 minute

*Advanced - 95/65 lb
*Intermediate - 80/55 lb
*Beginner - 55/35 lb

Daily Challenge

TABATA

Squats

Row (Calories)

Situps

Tuck Jumps

Burpees

*Rest 1 minute between rounds

*Score worst round and add for score

Daily Challenge

AMRAP in 15 minutes:

10 Overhead Lunges  each leg

20 Pushups 

*Advanced - 45/35 lb
*Intermediate - 35/15 lb
*Beginner - 15/10 lb

Endurance

3 Rounds:

Run 800 Meters or Rows 1,200 Meters

Walk 200 Meters or slowly row 300 Meters 

Daily Challenge

Back Squat 

2 warm up sets of 6 reps at 60% and 65%

3x3 (80%, 85%, 90%)

Then...

"Fran"

21-15-9 

Thrusters and Pullups

Daily Challenge

STRENGTH

Push Press 

2 warm up sets (5 x 50% , 5 x 60%)

3x5 (75%, 80%, 85%)

Then...

11 Rounds:

11 Toes Through Rings

11 Sumo DB Squats

*Advanced - 60/40 lb

*Intermediate - 50/30 lb

*Beginner - 35/20 lb

Daily Challenge

AMRAP in 20 minutes of:

3 Overhead Squats

6 Thrusters

9 Pullups

*Advanced - 115 / 65 lb

*Intermediate - 95 / 55 lb

*Beginner - 55 / 35 lb

Michelle deadlifts 250 lb, over twice her bodyweight!

Daily Challenge

*Strength 
Deadlift and Bench Press 
2 warm up sets (5 @50%, 5 @60%)
3x5 (75%, 80%, 85%)


100 Burpees (Advanced)
75 Burpees (Intermediate)
50 Burpees (Beginner)

Early Bird Bootcamp!

Tuesdays and Thursdays at 6 am!


This is a 6 week bootcamp style class, just like the others at Mohr Fitness. Each 1 hour workout will offer a mix of strength, muscular endurance, FAT LOSS, and flexibility training. 


This class is for ALL skill levels and will be very beginner friendly. It will be led by certified personal trainer Deanne Smith, who has been training with Dustin Mohr for > 4 years. 


$100 for 12 sessions!! This is a one time offer!


We will begin Tuesday, November 15th.

*If this class goes well, we will simply make it a permanent option at Mohr Fitness!

Daily Challenge

5 Rounds:
Perform the following as fast as possible every 4 minutes:
15 Knees to Elbows
15 DB Snatches each side
15 Jumping Lunges


*Advanced - 45 / 30 lb
*Intermediate - 30 / 20 lb
*Beginner - 20 / 12 lb


*Score slowest round


*ENDURANCE
3 Rounds:
Run 800 Meters / Row 1,200
Walk 200 Meters


*Score slowest round



I accomplished a goal this weekend that I've been chasing for 3 years. I snatched my bodyweight! On to the next goal.

Daily Challenge

3 Burpees ATOM until the following are complete:

25 Deadlifts

50 Pullups

75 Hand Release Pushups

100 Air Squats

*Advanced - 275 lb / 155 lb 

*Intermediate – 225 / 115 lb

*Beginner – 135 / 55 lb

This picture never gets old.

Daily Challenge

Make up / Goal Day!

Daily Challenge

5 Rounds:
Max Rep Bench Press
500 Meter Row


*Score worst round
*Rest up to 3 minutes between exercises 


*Advanced - Bodyweight / 0.75 x Bodyweight
*Intermediate - 0.75 x Bodyweight / 0.5 x Bodyweight
*Beginner 0.5 x Bodyweight / 0.25 x Bodyweight

"Daddy Day Care" at the new gym

Daily Challenge

25 Pullups

5 Rounds:

25 Air Squats, 25 Situps

25 Pullups

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

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.