#burpee pull ups

0-3min 2 rounds 10 OHS 20 DU 3-6min 2 rounds 12 OHS 24 DU 6-9min 2 rounds 14 OHS 28 DU 9-12min 2 rounds 16 OHS 32 DU 12-15min 2 rounds 18 OHS 36 DU

Continue until you can no longer complete within time or 15mins

At 20min

6min AMRAP 15 T2B 10 deadlift 5 snatch

At 30min

GI Jane

12 Days Of Christmas Workout

We have decided for two dates for this years 12 Days Of Christmas Workout, we are looking at Wednesday the 16th and Tuesday the 22nd. This is a long workout so warm up and get Christmas cracking.

You could even do this twice as being a week apart.

1 wall walk 2 Strict press 3 STO 4 Front squat 5 Hang power cleans 6 Deadlift 7 Burpees 8 HRPU 9 Squat cleans 10 burpee pull ups 11 C2B pull ups 12…

Tuesday 110815 #pfn #teampfn

Hero Workout

John Runkle

20min AMRAP

6 deadlift 60/100 7 burpee pull ups 10 KB swings 24/32 200m run

Friday 211114 Jon’s Birthday WOD #pfn #teampfn

Happy Birthday Jon here is your birthday workout enjoy.

33 rounds

3 clusters

3 burpee weighted pull ups

Friday 190914 #pfn #teampfn

20’s add 2.5

-

GI Jane

Monday 180814 #pfn #teampfn

BFTM WOD 3

30 C&J

3 bar over burpees every 30sec

10min cap

10min rest

BFTM WOD 1

40 T2G

30 postols

20 KB snatch

10 burpee pull ups

Monday 140714 Ryan’s Birthday Workout #pfn #teampfn

Happy Birthday Ryan here is and enjoy your birthday workout

13min AMRAP

7 burpee pull up

7 KB swings

7 strict HSPUs

7min rest

7min AMRAP

13 thrusters

13 T2B

Claire’s Birthday Workout

800m run 8 rounds 3 wall walks 6 deadlift 8 burpee pull ups 800m run