WOD #1

4 rounds
400m run
15 Air-squats every 100m

Annie

50, 40, 30, 20, 10
Double Unders (If you do singles, double the prescribed reps)
Sit-ups

WOD #3

Full Tabata 8 rounds
Plank hold 20 seconds
Push-ups for 10 seconds

Rest 1 minute

Full Tabata 8 rounds
Air Squats 20 seconds
Hold bottom for 10 seconds

Score total reps

WOD #4

21-15-9
Push-ups
Sit-ups
Jumping Lunges
200 meter run after each round

WOD #5

Buy-in 200 meter run

8 minute Tabata
Plank hold 20 seconds
Jumping Squats 10 seconds

Buy-out 200 meter run

Score total reps

WOD #6

3 rounds:

Run 1/2 mile

50 air squats

WOD #7

10 rounds:

10 push-ups

10 sit ups

10 squats

WOD #8

For time: 200 air squats

“Susan” 

5 rounds

Run 200m

10 squats

10 push ups

WOD #9

3 rounds for time:

Sprint 200m

25 push ups

WOD #10

3 rounds for time:

10 Handstand push ups

200m run

WOD #11

Tabata – 4 minutes each exercise – 20 seconds work, 10 seconds rest for 8 rounds

Squats

Push ups

WOD #12

20 rounds for time:

5 push ups

5 squats

5 sit ups

WOD #13

For time: Walk 100 meters on your hands, even if it is 2 meters at a time.

WOD #14

For time:

10-9-8-7-6-5-4-3-2-1 sets of

sit-ups

100 meter sprint

“Invisible Fran”

For time:

21-15-9

Air squats

Push ups

WOD #15

Handstand/Headstand:

Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.

WOD #16

6 rounds for time:

10 push ups

10 air squats

10 sit ups

WOD #17

5 rounds for time:

3 vertical jumps

3 squats

3 long jumps

WOD #18

8 rounds for time:

Handstand 30 seconds

10 squats

WOD #19

10 rounds for time:

10 push-ups

100m dash

WOD #20

5 rounds, each for time: 400M sprints

WOD #21

10 rounds, each for time: 100 m dash

WOD #22

For time: Run 1 mile, lunging 30 steps every 1 minute

WOD #23

5 rounds for time:

Handstand 30 seconds

20 air squats

WOD #24

5 rounds for time:

5 handstand push ups

10 burpees

WOD #25

4 rounds, each for time: 25 jumping squats

WOD #26

4 rounds for time:

10 vertical jumps

10 push ups

10 sit ups

WOD #27

For time: 10 air squats every 1 minute of your 1 mile run

WOD #28

For time: 100 burpees

WOD #29

For time: Run 1 mile

WOD #30

10 rounds for time:

10 push-ups

10 squats

10 sit ups

10 rounds

WOD #31

5 rounds for time:

10 vertical jumps

run 400 meters

WOD #32

Handstand: spend a total of 3 minutes in a handstand

WOD #33

For time: 100 air squats

WOD #34

5 rounds:

Handstand 1 minute

Hold bottom of the squat for 1 minute

WOD #35

10 rounds, for time:

Sprint 100 meters

Walk 100 meters

WOD #36

For time: 100 push ups

WOD #37

For time:

10-9-8-7-6-5-4-3-2-1

Burpees

Sit ups

WOD #38

3 rounds for time:

50 sit-ups

400 meter run or sprint or walk

WOD #39

10 rounds for time:

10 walking lunges

10 push-ups

WOD #40

For time: 50 split jumps

WOD #41

4 rounds for time:

Handstand for 30 seconds or 5 handstand push ups

400 meter run

WOD #42

10 rounds for time:

10 burpees

100meter sprint

L Sit

“L” sit off the floor. 10 rounds of 10 seconds

(if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!)

WOD #43

4 rounds for time:

run 400 meters

50 air squats

WOD #44

10 rounds:

Handstand 30 seconds

Squat hold 30 seconds

WOD #45

5 rounds for time:

Ten vertical jumps ( jump as high as you can, land and do it again)

10 push-ups

WOD #46

20 rounds for time:

1 burpee

10 air squats

WOD #47

3 rounds for time:

Run 1/2 mile

50 air squats

WOD #48

For time: Run 1 mile with 100 air squats at midpoint

WOD #49

7 round for time:

7 squats

7 burpees

WOD #50

5 rounds for time:

Burpee to the push up position,

Do 10 push ups

Burpee out

WOD #51

For time: Run 1 mile, plus 50 squats

WOD #52

10 rounds – 30 seconds each:

Plank

Bottom of squat

Hollow rock hold

Use the transition times as your rest periods…they should be as brief as possible.

WOD #53

10 rounds – 5 push ups with a 30 second plebs plank (a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.

WOD #54

Handstand practice: 25 tries at free handstands, then a 1 mile run at 80%.

WOD #55

5 rounds, each for time: 50 air squats x 5. Rest equal amounts as it took to do each 50

WOD #56

Run 1 mile and do 10 push-ups every 1 minute

WOD #57

8 rounds for time:

Sprint 100m

30 squats

WOD #58

10 rounds for time:

10 sit ups

10 burpees

WOD #59

10 rounds:

Handstand hold, 30 seconds,

Squat hold 30 seconds

WOD #60

For time:

250 jumping jacks

WOD #61

For time:

100 jumping jacks

75 air squats

50 push ups

25 burpees

WOD #62

5 rounds:

30 second handstand against a wall

30 second static hold at the bottom of the squat

WOD #63

5 rounds:

Run 1 minute

Squat 1 minute

WOD #64

5 rounds for time:

10 push-ups

10 hollow rocks

Run 200 meters

WOD #65

Bottom to bottom Tabata Squats ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)

WOD #66

4 rounds for time:

20 sit ups with support under the lumbar spine

20 push ups

Run 400m

WOD #67

10 rounds for time:

Sprint 50 meters

10 push ups

WOD #68

4 rounds:

50 air squats

rest for 2 minutes between rounds

WOD #69

3 rounds:

20 tuck jumps

30 second handstands

WOD #70

3 rounds for time:

400m run/sprint

30 air squats

WOD #71

3 rounds for time:

20 jumping jacks

20 burpees

20 air squats

WOD #72

Handstand 5x 30 seconds.

Run: 2x 800 meters for time. Do the

handstands first. Rest and recover and do the runs with a rest in

between that is as long as it took you to run your first 800.

WOD #73

10 rounds: 50 meter sprint

WOD #74

Tabata – 4 minutes at each exercise – 20 seconds on 10 second rest for 8 rounds of:

Tuck jumps

Sit ups

WOD #75

3 rounds for time:

Run 400m

Air squat

30 hand stand

30 seconds

WOD #76

5 rounds for time:

30 second handstand

60 second squat hold ( at the bottom of the squat)

WOD #77

3 rounds for time:

Run 200 meters

50 squats

WOD #78

3 rounds for time:

20 Air squats

20 Burpees

20 Push-Ups

WOD #79

For time:

10-9-8-7-6-5-4-3-2-1

Air squat

Push up

WOD #80

5 rounds for time:

100m dash

10 air squats

Rest 2 minutes between rounds

WOD #81

For time:

1 mile run

20 lunges at every minute

WOD #82

5 rounds:

run 200 meters

20 air squats

WOD #83

20 rounds:

1 burpee

10 air squats

WOD #84

21-15-9

Push ups

Hollow rocks

Jump squats

WOD #85

For time:

50 push ups

50 squats

50 hollow rocks

WOD #86

For time:

10-9-8-7-6-5-4-3-2-1:

push up

jumping squat

WOD #87

5 rounds for time:

30 second handstand

30 air squats

WOD #88

5 rounds for time:

run 800 meters

30 squats

30 push-ups

WOD #89

5 rounds for time:

10 push ups

10 squats

run 200 meters

WOD #90

10 rounds for time:

10 push ups

10 sit ups

10 squats

WOD #91

4 rounds for time:

Run 400 meters

20 burpees

WOD #92

For time:

100 air squats

50 push ups

1 mile run

WOD #93

21-15-9 for time:

Jump squats

Handstand push ups

WOD #94

For time:

100 air squats

1 mile run

WOD #95

5 rounds for time:

20 squats

20 push-ups

20 sit ups

WOD #96

21-15-9 for time:

Sit ups

Push ups

Air squats

WOD #97

10 Minute WOD: Run for 10 minutes stopping to do 20 air squats each minute

WOD #98

4 rounds for time:

20 pull ups

20 push ups