Warm Up
you choose for 10 minutes
Get Warm

WOD – Black Jack
21 Push Ups – 1 Sit Up
20 Push Ups – 2 Sit Ups
19 Push Ups – 3 Sit Ups
18 Push Ups – 4 Sit Ups
17 Push Ups – 5 Sit Ups
16 Push Ups – 6 Sit Ups
Complete this routine
until you arrive at
2 Push Ups – 20 Sit Ups
1 Push Up – 21 Sit Ups

Warm Up
Take a family member with you and go for a 3 mile walk

WOD
1 to 10 back to 1 Pyramid with multipliers as stated
1x Burpees 1-2-3-4-5-6-7-8-9-10
2x Mt. Climbers 2-4-6-8-10-12-14-16-18-20
3x Sit Ups 3-6-9-12-15-18-21-24-27-30

Warm Up

WOD – 
100 Air Squats for Time
Post Times

Warm Up

WOD – Thor
20 Lunges
5 Shoulder Presses
10 One-legged Squats
20 Shoulder Touches
12 Push-Ups
20 Burpees (Plank Jump-Ins)
20 Sit-Ups
20 Abdominal Twists
20 Turkish Get-Ups (any weight, any object)

Level 1 – 3 Sets
Level 2 – 5 Sets
Level 3 – 7 Sets
2 min rest between sets

Warm Up
2400m Jog

WOD
3 Rounds For Time
15 Jumps Squat
15 Push Up
15 Pull Ups
15 Walking Lunge
15 Tricep Dips (kitchen chair, Couch?)
15 Box Jumps

Shuttle Walk a Mile to complete (.5 five out and back) 

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