400 meter run forward, 400 meter run backward, 50-yards of Burpee Broad Jumps, 21-15-9 of Burpees, Squats and Pushups, 400 meter run forward and 400 meter run backward. Subs 100 yds of lunges for Burpee Broad Jumps and 800 meter row for runs.
100 meter run forward, 100 meter run backward, 25-yard lunges, 15-12-9 of Burpees, Squats and Pushups, 100 meter run forward, 100 meter run backward.
Super Frogs and Leap Frogs same as CrossFit.
Tree Frogs and Tadpoles same as beginners but do burpees for 25 yards instead of lunges.