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

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