Warm Up

WOD
10-9-8-7-6-5-4-3-2-1
Burpees
Sit ups

Plank to Burn Out – How Long

Warm Up

WOD
15 Min AMRAP – As Many Rounds As Possible
5 Deficit Push Ups (3 sec Negative)
10 Pistols or 15 Squats
15 Pull Ups (Garage Rafters make a great pull Up Bar.  Use a Cooler to get up)
If you cant do pull ups do Tricep Dips

50 Sit ups

Wash Your Hands – Take A shower – Eat – Log results

Warm Up

WOD
100 Burpees for time

Wash Hands – Take Shower – Eat – Log Results

Warm Up

WOD 
15 Rounds for time
15 Push Ups
30 Squats
45 Sit Ups

Wash Your Hands – Take a Shower – Log results

Warm Up

WOD
For Time
800m run
400m Backwards
800m run
400m Backwards

Wash You Hands – Take A shower – Log Results

Warm Up
5k Walk- Walk like you need to be somewhere

WOD
for time
10 Meter Shuttle sprint
10 Burpees
10 Meter Shuttle Sprint
9 Burpees
10 Meter Shuttle Sprint
8 Burpees
Repeat until you are finished at 1 burpee

Wash Hands – Take a Shower – Eat – Log results

Warm Up

WOD
5 Rounds
100′ Bear Crawl
100′ Standing Broad Jump
If you have a weight vest wear it
do 3 Burpees after every 5 Broad Jumps
Modification – 50′ Bear Crawl and 50′ Broad Jump and no vest or burpees

Wash Hands – Take a shower – Eat – Log results

Warm Up

WOD
200m Walking Lunge
Start your clock
workout begins with 10 push ups
move directly into your walking lunge.
at the top of every minute do 10 Push Ups
The workout is complete when you finish 200m
of lunges.

Wash Your Hands – Take A shower – Eat – Log Results

Warm Up
Run or walk a 2400m (2mile) – Log Time

WOD
10 Rounds For Time
10 Push Ups
10 Sit Ups
10 Squats

Wash Hands – Take Shower – Eat – Log Results

Warm Up

WOD 
3 Rounds For Time
40 Jumping Squats
30 Straight Leg Sit Ups
20 Hand Release Push Ups
10 Tricep dips

Wash Your Hands – Take A shower – Eat – Log Results