"Pukie Annie" 50-40-30-20-10 -burpees -double unders -abmat sit-upsRead More

Max wall balls in 4 min (20/14) Max push ups in 4 min  Read More

100m run 10 DL (1.5xBW) 500m row 50 KB swing (53/36) 1000m run 100 knees to elbows 50 KB swing (53/36) 500m row 10 DL (1.5xBW) 100m runRead More

For time: 100 Double Unders 80 Calorie Row 60 Wallballs 20/14 10/9 40 KB Snatch 53/35 20 DL 225/155 10 Rope Climbs * break up as neededRead More

Overhead Lunge 2-2-2-2-2Read More

For Time: 3 Mile Run 100 Burpees to 6in Target *Break up as needed *40min CapRead More

For time: 10-9-8-7-6-5-4-3-2-1 Snatch 115/85 Box Jump 30/24Read More

Tabata This 8 rounds, 20 sec work, 10 sec rest: Squats, Rows, Pull-ups, Sit-ups, Push-upsRead More

NASTY GIRLS 3 RFT – 50 squats – 7 muscle-ups (Rings) – 10 hang power-cleans 135/95Read More

5 Rounds 500m row *rest as needed between rounds *record slowest row Then... Max Yoke Carry (Loading dock to loading dock) 5 Attempts at max load * rest as needed  Read More