A. 3 rounds for max reps 1 min 25’ shuttle run :30 plank jacks 1 min step ups :30 Russian twists 1 min hand release push-ups 1 min rest B. Light jog or walk ...

A. For time: 10-9-8-7-6-5-4-3-2-1 Burpee broad jumps Run 200m BETWEEN each set B. 3-4 sets Plank pull throughs Wall sit x 30-45sec *burpee broad jumps 6’/4’;...

A. For time 50-40-30-20-10 Double unders Sit-ups + 10-20-30 Pistols Push-ups B. 3 sets. 30 hollow rocks 30 glute bridges *substitutes for DB....double single...

A. For time Run 1 mile Then 10 rounds 5/side Cossack squats 10 single leg v-ups 15 crossover mountain climbers Then Run 1 mile

With a partner complete AMRAP in 30 minutes 30 Air squats each/partner holds wall sit 20 sit-ups each/partner holds FLR 30 double unders each or 30 lateral h...

Friday A. 8 min AMRAP 15 Plank jacks 12 jumping lunges Then immediately: run 800m Directly into: 8 min AMRAP 10 plank ups 20 sumo squats B. 3 sets 20 Russian...

A. For time 25 double clap burpees Run 400m 50 hand release push-ups Run 400m 75 walking lunges Run 400m 100 air squats Run 400m B. 3 sets 50’ bear crawl 30 ...

A. 5 rounds for time 40 double unders/60 single unders 30 sit ups 20 no push-up burpees AB B. 50 supine leg raises Or 30 leg levers if you have something stu...

Monday A. Tabata the following movements: Squats; during the 10 sec of rest hold in the bottom of the squat Push-ups Lunges Alternating single leg v-ups Taba...

Hello CFR Community, We have been faced with a situation we have never experienced. The City of Murfreesboro has ordered that effective Monday, March 23, 20...

With a partner complete: For time: 35 min time cap Run 800m run with partner 100 DB snatches 50,35/ partner holds wtd wall sit 53/35 Row or AB 75 cal/partner...

A.Every 3:00 x4 sets INCREASE pace per set 2 minute AMRAP Row 250m or Assault Bike 15/12 cals AMRAP Devil press @ 50#/35# remaining time B. 10 minute AMRAP 5...

A. Minutes 00:00-12:00 10 minute cap 3 rounds for time 10 CTB pull-ups 20 Flat DB bench press 50#/35# 30 air squats Minutes 12:00-24:00 10 minute cap 50 step...

A. Every 2:00 x5 sets 10-8-6-4-2 front squats right into AMRAP UB strict/Kipping HSPU or AMRAP DB strict press in 30 seconds B. For time 5-4-3-2-1 Bar MU Pow...

A.In 15 minutes complete 4 sets of the following 20 DB reverse lunges UB 10 standing strict press w/ 2 sec pause overhead each rep 15 supinated ring rows B. ...

A. Every 90 sec for 4 sets complete: Clean pull x 3 reps @ 85%+ of 1 RM; focus on pulling slow to knee; B. Every 90 sec for 6 sets complete the following: Pow...

For time with a partner, complete: 20-18-16-14-12-10-8-6-4-2 DB/KB squat cleans 50/h,35/h Row/AB for calories Renegade rows with DBs Handstand push-ups Doubl...

A. EMOM 12 minutes min 1: 5-7 Clean grip Romanian deadlifts @ 135#/95# @ 3010 min 2: Strict/banded strict pull-up x 6-10 reps w/ slight pause chin over bar m...

A. 10 minute AMRAP 10 Flat DB bench press @ 50#/35# per hand 10 pull-ups 10 DB front squats @ 50#/35# per hand rest 5 minutes 10 minute AMRAP Row 15/12 cals ...

A. Every 90 seconds alternate between the two for 5 sets each A1. Front squat x5,4,3,2,1 A2. AMRAP Strict or Kipping HSPU in 45 seconds B. 15 minute AMRAP 10...