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Fran

Fran Workout 21-15-9 Reps for Time Benchmark Scores – Beginner: 7-9 minutes– Intermediate: 6-7 minutes– Advanced: 4-6 minutes– Elite: <3 minutes

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Cindy

Cindy WOD Workout AMRAP in 20 minutes 5 pull-ups 10 pushups 15 air squats ‍ Cindy Benchmarks – Beginner: 11-12 rounds– Intermediate: 13-17 rounds– Advanced: 19-22

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20 Minute Plank

The 20 minute plank is exactly what it sounds like – 20 minutes of planks. Prepare you abs and core to be ruined. This one is

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The Burpee Mile

The burpee mile combines some athletes 2 least favorite things – running (or a track at least) and burpees. Are you up for the challenge?

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1-800-Fuck-You

The 1-800-Fuck-You workout sucks. It’s simple, straightforward, but hard. And it only gets harder. A few rounds in, it starts to get real and you begin

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Angie

Angie WOD On a running clock, complete 3 rounds as fast as possible. Your time is your score. Angie Benchmarks

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Chelsea

Chelsea WOD Every minute on the minute for 30 minutes, perform the rep scheme. Your rest time is any time left in each minute. Each

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