Warm Up
1 Mile run

WOD – Jason
100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups

Some Different Modifications could be:
Bar Muscle Ups
Burpees
Push Ups
One Could also Lesson the Reps.
Either way the WOD is to be done for time.
If you are doing this for the distance learning Activity Log please log your WOD and Time

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