WOD 18 minute time cap: 1,000m row followed by; 4 rounds of: 10 burpees 10 box jumps 10 pull-ups with remaining time, complete AMRAP of Clean and Jerk (95/55#)Read More

WOD 20 min AMRAP: 2 wall walks 5 pull-ups 200 single jump ropes  Read More

WOD 4 rounds for time: 300m row 15 push-ups 25 russian twist 10 hollow rock 200m run Rest 2 minutesRead More

WOD Tabata of: Pull-ups Push-ups Sit-ups Lunges Tabata- 8 rounds per exercise, :20 sec work, :10 sec restRead More

WOD 5 rounds for time, varying order each round: 10 kettlebell swings 10 toes-to-bar 10 box jumps 400m runRead More

WOD 500m row 50 walking lunges 15 burpees 30 pull-ups 15 burpees 50 walking lunges 500m rowRead More

WOD 5 rounds, max reps: 1 minute Row, for calories 1 min Plank, for seconds held 1 min Jumping jacks 1 min Sit-ups :30 sec Handstand hold :30 sec RestRead More

WOD 1,500m Row 150 double unders 50 box jumps (20/14#) *stack 25# plate on 12″ box* 50 kb swings (35/18#)Read More

WOD “Cindy” (benchmark workout) 20 min AMRAP 5 pull-ups 10 push-ups 15 squatsRead More

WOD 20 minute AMRAP 2 hang cleans (95/55#) 4 box jumps (24/20″) 6 kettlebell swings (53/35#) 20 double undersRead More