WOD 3 rounds for time: 500m Row 30 Wallballs (14/10#) 400m RunRead More

WOD For time: 30 Back extension 200m Run 30 Sit-up 200m Run 30 Russian Twist 200m Run 30 Back extension 200m Run 30 Hollow rock 200m Run 30 Toes-to-bar 200m Run :30 sec plank hold 200m Run 90 Flutter kicks 200m RunRead More

WOD 7 min AMRAP of “Cindy” rest 1 min 1,000m Row rest 1 min 7 min AMRAP of “Cindy” *Cindy- 5 pull-up, 10 push-up, 15 squat*Read More

WOD For time: 500m row 25 burpees rest 3 min 500m row 25 thrusters (65/45#) rest 3 min 500m row 25 burpees rest 3 min 500m row 25 thrusters (65/45#)Read More

WOD 4 rounds of “Helen”, for time: 400m run 21 kb swing (53/35#) 12 pull-upsRead More

WOD 5 rounds for time 5 deadlift (135/95#) 20 walking lunge steps 400m runRead More

WOD For time: 30 pull-ups 400m Run 50 push-ups 400m Run 70 sit-ups 400m Run 90 squats 400m RunRead More

WOD 6 rounds for max reps 1 min Burpees 1 min Row 1 min Jump rope 1 min Back Extension 1 min Ab-mat sit-ups :30 sec Handstand hold :30 RestRead More

WOD 4 Rounds for time: 100 single jump rope 5 rounds of 5 Thruster (65/45#) 5 Burpee over bar 2 min restRead More

WOD Running clock: 1 min Jumping jacks 2 min Plank hold 3 min Walking lunges 4 min Double unders then; 15 min AMRAP 300m Row 12 Wall balls 20 Abmat sit-upsRead More