"Burpee Furnace" is an incendiary workout designed to push your cardiovascular and metabolic thresholds to the limit. Each round of this 10-round EMOM consists of a quick set of 5 burpees followed by a max-effort calorie burn on your chosen cardio machine. This workout is engineered to keep your heart rate elevated, combining the explosive power of burpees with the sustained intensity of aerobic exercise. It's a test of both physical and mental endurance, demanding consistent performance and resilience. As you navigate through the rounds, you'll stoke the fires of your metabolic engine, burning calories at a high rate and building cardiovascular stamina that translates into improved overall fitness.

"Core Kilimanjaro" is a relentless ascent to the peak of core strength and endurance. This workout takes you on a journey through progressively challenging exercises, each step designed to test and enhance your abdominal resilience and stamina. From up-down planks to bicycle crunches, you'll navigate the rugged terrain of core conditioning, aiming for the summit of physical achievement.

This workout is not just a physical challenge, but a mental one, pushing you to maintain intensity and focus through six grueling rounds. Each round consists of two quarter-mile runs, followed by high-repetition bodyweight exercises, designed to test your cardiovascular endurance and muscular stamina. Whether you're a seasoned athlete or a fitness enthusiast, offers an opportunity to benchmark your personal endurance and strength. It's a race against the clock, a battle against fatigue, and a journey towards personal bests.

"The Four-Leaf Fitness Frenzy" is a St. Patrick’s Day-themed team workout designed for groups of four. This workout begins and concludes with a 1600m team run, representing the four leaves of a clover, a symbol of good fortune. Between the runs, teams tackle various fitness stations, each presenting a unique challenge. The workout highlights teamwork, endurance, and strength, making it an ideal way to celebrate St. Patrick's Day with camaraderie and fitness.

"Cindy" is a renowned CrossFit AMRAP (As Many Rounds As Possible) workout designed to test your endurance and pacing strategy. This 20-minute workout consists of a continuous cycle of pull-ups, push-ups, and air squats, challenging different muscle groups and movement patterns. The goal is to complete as many rounds as possible within the time cap, pushing your limits while maintaining a steady pace.

This workout is a time-capped team challenge designed to test cardiovascular endurance, coordination, and team strategy. Teams of three will work to complete a high volume of Burpee Box Jump Overs, Double Unders, and Rowing before the time cap. Each element is carefully chosen to demand the best from you and your teammates, both in terms of individual skill and collective coordination. The key is to divide the work efficiently as a team and aim to maintain a steady rhythm throughout each exercise.

"The Longest Minute" is an intense individual workout designed with an Every Minute on the Minute (EMOM) format. In this challenge, you will exert effort for 40 seconds each minute, followed by a mandatory 20-second rest period. This rhythm continues until all repetitions of each exercise are completed. The workout tests not only your endurance and strength but also your ability to recover and maintain performance under time pressure. The goal is to complete all the exercises as efficiently as possible, with your score being the total time taken to finish the final rep.

"Sweetheart Sweat Sesh" is a Valentine's Day-themed partner workout designed to test and enhance teamwork, endurance, and strength. This session combines cardio with strength exercises, requiring partners to work together and support each other throughout the workout. It's an excellent way for couples or friends to challenge themselves and bond over fitness.

The "Pair Up Throwdown" is a partner workout that combines cardiovascular endurance with strength training. The first segment of the workout is performed in a "You Go, I Go" fashion, including Russian Kettlebell Swings, Toes to Bar, and Wall Balls. After completing these movements, partners will have the remaining time to establish a 3-rep max for both the Back Squat and Deadlift. The workout not only tests cardiovascular endurance but also strength and power.

“Kelly” is a popular stamina testing Crossfit WOD. Designed for athletes to assess their progress over time, it involves five rounds of a 400-meter run, 30 box jumps, and 30 wall ball shots. This workout targets both cardiovascular and muscular endurance, aiming to push athletes to their limits.

"The Complex Cardio Complex" is a challenging, time-capped workout designed for both endurance and skill. This workout, formatted as a descending chipper, involves a combination of cardiovascular and strength exercises with increasing complexity as the workout progresses. The objective is to complete the sequence as quickly as possible, moving from higher volume, less technical movements to lower volume, more technical movements. Remember, "The Complex Cardio Complex" is designed to challenge your endurance, strength, and skill in a balanced manner. Focus on consistent pacing, efficient transitions, and proper form to maximize your performance in this comprehensive workout.

This WOD is a tribute to Martin Luther King Jr., an American hero who dedicated his life to advancing civil rights through nonviolent means. Each part of the workout is meticulously designed to reflect significant milestones in King's life and the civil rights movement, turning your physical exertion into a journey through history.

“Sync or Swim”

Gear up for a synchronized test of strength, endurance, and teamwork in this dynamic partner workout. You and your partner will move in unison through a series of challenging exercises, divided into two distinct segments with a rest period in between. The key to success in this workout is seamless coordination and consistent pacing, making it not just a physical challenge but also a test of communication and teamwork.

"Pump Sesh" is a high-intensity, descending ladder workout designed to challenge your upper body strength and endurance. This workout is structured to decrease the number of repetitions in each set, starting from 10 and going down to 1. It comprises four exercises: Barbell Bench Press, Pull-Ups, Hand Release Push-Ups (H.R.P.U.), and Ring Rows. Each exercise targets different muscle groups, ensuring a comprehensive upper body workout.

Embrace the countdown to the new year with this exhilarating workout! Begin by conquering a 2023-meter row. Then, unleash your determination as you tackle kettlebell swings, burpees, and box step overs. Finally, welcome 2024 with a 2024-meter row. Your score? The time on the clock when you complete that triumphant final row. Let's usher in the new year with strength and style!

Day 1 - Beginner: Inchworm / Advanced: Wall Walk (1 Rep)

Day 2 - Beginner: Inverted Row / Advanced: Pull Up (2 Reps)

Day 3 - Beginner: Jump Squat / Advanced: Box Jump (3 Reps)

Day 4 - Beginner: DB Glute Bridge / Advanced: DB Hip Thrust (4 Reps)

Day 5 - Beginner: Up Down / Advanced: Burpee (5 Reps)

Day 6 - Beginner: Russian Twist / Advanced: DB Russian Twist (6 Reps)

Day 7 - Beginner: KB Deadlift / Advanced: Russian KB Swing (7 Reps)

Day 8 - Beginner: Bench Dips / Advanced: Ring Dips (8 Reps)

Day 9 - Beginner: Sit Up / Advanced: DB Press Sit Up (9 Reps)

Day 10 - Beginner: Alt. DB Clean / Advanced: Alt. DB Snatch (10 Reps)

Day 11 - Beginner: Kneeling Push Ups / Advanced: Push Ups (11 Reps)

Day 12 - Beginner: Alternating Lunges / Advanced: Walking Lunges (12 Reps)

In memory of Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Milely and his sons Chad, Cody, Chase, and Connor.

Step into the ring with "Round 4 Round," a dynamic and challenging workout designed to test your fitness at every level. This carefully crafted routine features a series of rounds, each with a different set of exercises like wall balls, toes to bar, dumbbell snatches, and burpees, paired with strategic rest intervals. As you progress through the workout, the rounds decrease, but the intensity ramps up, requiring you to dig deep and push your limits. "Round 4 Round" is not just a workout; it's a full-body challenge that blends strength, endurance, and agility. Join us and see if you can go the distance, round after round.

Get ready to team up for "Dynamic Duo," a workout that takes synchronization and teamwork to the next level. This challenging routine features a series of synchronized exercises, including dumbbell thrusters, hand release push-ups, and kettlebell swings, all performed in perfect harmony with a partner. With a unique rep scheme that decreases as you progress, each set demands coordination, strength, and endurance. Join us for "Dynamic Duo" and experience the power of working together to conquer a workout that’s not just about individual strength, but about the strength of partnership.

Gear up for "Burn the Bird," an exhilarating and multifaceted workout designed to push your limits like never before. This challenging routine spans various stages, including clean-and-jerks, intense cardio on the bike and rower, and bodyweight exercises like pull-ups, push-ups, and burpees. With built-in rest periods to help you recharge, this workout is a perfect blend of endurance, strength, and agility training. Join us to test your mental and physical prowess and emerge stronger and more resilient. Get ready to sweat, surpass your boundaries, and 'burn the bird' with us!