Thursday WOD

3 Rounds For Time:
26: Burpees
Run 600 meters

Tuesday WOD

2 Rounds Of:
5: Jumping Lunges
15: Push-ups
15: Squats
25: Sit-ups
Then: Hill Sprints: Find a hill or a portion of a long hill that takes around 30 seconds to sprint to the top. Sprint to top of the hill. Jog or walk, switchbacking to bottom of the hill. 10 Repetitions

Monday WOD

4 Rounds for Time:
3: Forward Rolls
6: Long Jumps
9: Handstand Push-ups
200 Meter Run

Sunday WOD

4 Rounds,Time Each Round (Rest 3 minutes between rounds):
50: Squats
50: Push-ups
50: Sit-ups
50: Pull-ups

Friday WOD

5 Rounds for Time:
800 Meter Run
30: Jumping Squats
30 Pull-ups (See “About” section above)

Thursday WOD

Five Rounds for Time:
3: Forward Rolls
5: Wall Climb Push-ups
7: V-ups (Click on “V-ups” for demo)
9: Vertical Jumps

(CFit Hero WOD “Adrian” modified)

Wednesday WOD

5 Rounds For Time:
10: Push-ups
10: Hollow Rocks
10: Squats
200 Meter Run

Rest Day

…And we pray, not for new
earth or heaven, but to be quiet
in heart, and in eye clear.
What we need is here.
Wendell Berry

Monday WOD

Tabata:
Tabata Squat Rest 1 minute
Tabata Pull-up (See “About” section above) Rest 1 minute
Tabata Push-up Rest 1 minute
Tabata Sit-up Add up your score…

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Your score for this this exercise is the total of the lowest amount of repetitions completed …

Sunday WOD

For Time:
Run 1 mile
50: Squats
50: Vertical Jumps
50: Squats
50: Sit-ups
Run 1 mile