WOD
“Fight Gone Burpee”
3 Rounds of as many reps as you can do in 1 min of each exercise, followed by 1 min rest after all 4 exercises are done. Scoring is total number of reps from all exercises.
Burpees
Power Snatches (65/45)
Knees to Elbows
Row
Out of town workout
3 Rounds of as many reps as you can do in 1 min of each exercise, followed by [...]

WOD
Tabata Mashup
Kettlebell Swings (52/35)
Kettle bell Snatches
Kettle bell Thrusters
Tabata is 20 seconds of work followed by 10 seconds of rest for 8 rounds each exercise. In this workout you cycle through the movements one after another until you reach 8 rounds of each.
Out of town workout
Tabata Mashup
Squats
Box Jumps
Pushups
Tabata is 20 seconds of work followed by [...]

WOD
4 Rounds
5 Rep Max Deadlift
immediatly followed by
5 Rep Max Overhead Press
Rest 5 min.
Out of town workout
3 Rounds
Run 1 mile
Rest 10 min.
Try to maintain the same pace for all 3 rounds

FRAN CHALLENGE RESULTS
Top 2 male:
Okinyi Ayungo - 4:48
Russ Miles - 5:37
Top 2 female:
kiki proctor - 6:06
emily maisannes - 11:57
Top 2 most improved:
Seth Kelly - 6:40 to 4:09
Marcy Borger - 9:16 to 5:41
Thank you to everyone that participated it was a great time. If you are a winner please see us for your prize!
WOD [...]

WOD
Row 500 Meters
Then—–
4 Rounds
5 Hang Squat Cleans (115/75)
10 Ring Pushups
15 Burpees
Out of town workout
Run 1 mile
Then—–
4 Rounds
5 Hand Stand Pushups
10 Burpees

WOD
15-12-9
Kettlebell Front Squats (52/35)
Push Press (52/35)
Pullups
Wall Balls (20/10)
Out of town workout
150 Burpees for time

WOD
2 rounds of:
21 lunges
21 pullups
21 squats
21 ring dips
21 handstand pushups
Out of town workout
4 Rounds
30 Burpees
30 Box Jumps
40 Situps
Then
Run 1 mile

WOD

27 Overhead Walking Lung Steps (45/25)
3 Med ball cleans
24 Overhead Walking Lung Steps
6 Med ball cleans
21 Overhead Walking Lung Steps
9 Med ball cleans
18 Overhead Walking Lung Steps
12 Med ball cleans
15 Overhead Walking Lung Steps
15 Med ball cleans
12 Overhead Walking Lung Steps
18 Med ball cleans
9 Overhead Walking Lung Steps
21 Med ball cleans
6 Overhead Walking Lung Steps
24 [...]

WOD
40 Wall Ball (20/10)
20 Pull-ups
30 Wall Ball
15  Pull-ups
20 Wall ball
10 Pull-ups
Out of town workout
40 Burpees
20 Sit ups
30 Burpees
15  Sit ups
20 Burpees
10 Sit ups

WOD
Back Sqaut
5-5-5-5-5
Then
As many rounds as possible in 10 min.
5 Ring Dips
10 Pushups
Out of town workout
As many rounds as possible in 20 min.
5 Pushups
10 Burpees
15 Situps