60 airsquats 60 abmat situps 50 airsquats 50 flutter kicks (4ct) 40 airsquats 40 knees elbows 30 airsquats 30 situp flutter kicks (4ct) 20 airsquats 20 toes 2 bar 10 airsquats 10 wipersRead More

Running “Grace” 3 RFT 800m Run 10 C&J (135/95)  Read More

4RFT 30 seconds max pushups 30 seconds plank hold 30 seconds max bodyweight DL 30 seconds DL lockout hold 30 seconds max airsquats 30 seconds A/S ‘crease low, hands up’ hold 30 seconds max pullups 30 seconds hang from barRead More

5 RFT (95/65)  7 OHP/SP   7 PP 7 PJRead More

Open WOD 14.3Read More

 “Kelly” 5RFT  400M run 30 box jumps (24/20) 30 wallballs (20/10)Read More

25 minute AMRAP 10 doubleunders 15 reverse boxjumps (use tires) 20 overhead jumping airsquats (pvc)Read More

Run 400M with medball (20/10) – 5 bodyweight front squats –  10 weighted pullups (20/10) Run 800M with medball – 10 bodyweight front squats – 20 weighted pullups Run 400M with medball – 5 bodyweight front squats – 10 weighted pullupsRead More

 “Tabata” –  KB swings –  Push-ups – Airsquats – Pull-upsRead More

“Running Partner Fran” Partners will perform: 21 thrusters (95/65) 1 at a time Run 400M together 21 pullups 1 at a time Run 400M together 15… Run…15… Run… 9… Run… 9… RunRead More