Sprint

Running WOD 1 min Sprint, 10 sec rest; 1 min Sprint, 20 sec rest; 1 min Sprint, 30 sec rest; 1 min Sprint, 40 sec rest; 1 min Sprint, 50 sec rest; 1 min Sprint, 60 sec rest

Read More

Hard Core – Bruce Lee Fitness Challenge

5 rounds for time 10 x Crunches; 10 x Leg raises; 10 x Sitting twists; 10 x Heel taps; 10 x Bicycle crunches; 10 x Hundreds   Crunch Leg Raise Seated Twist Heel Taps Bicycle Crunch Hundreds

Read More

Cindy

20 min AMRAP 5 Pull ups; 10 Press ups; 15 Air squats   Regular Press-Up

Read More

Annie

50-40-30-20-10 reps for time Double unders; Sit ups   Sit-Up

Read More

KB WOD

For time 51 x KB swing; 51 x KB sumo deadlift high pull; 51 x KB snatch; 51 x KB back extension

Read More

Clark Kent vs. Peter Parker

For time 10 x Forward rolls; 15 x Spiderman press-ups; 20 x Supermans; 25m x Crab crawl; 30 x Broad jumps; 35 x Double unders; 40 x Knee tap crunches; 45 x Mountain climbers; 50m Sprint run   Forward Roll Spiderman Press-Ups

Read More

Tri WOD

5 rounds for time Row 500m, 400m, 300m, 200m, 100m (each round); 10 x Back squats; 5 x Handstand press-ups   Head Stand

Read More

Kicking – Bruce Lee Fitness Challenge

20 min AMRAP Side kick; Hook kick; Spin kick; Rear & front push kick; Heel kick   Lead Hook Kick Rear Hook Kick Push Kick  

Read More

Push It 400

For time 200 x Wall push-offs; 200 x Rope jumps with alternating feet

Read More

Coco 300

For time 100 x Double unders; 100m Chimp walk; 100 x Cocorinha squat   Chimp Walk Cocorinha Squat

Read More