STRENGTH:
Deadlift
5-5-5+
WOD:
“Fran”
For Time:
21-15-9
Thrusters (43/30k)
Pull Ups
*Come get your CrossFit Social Security number;)…because everyone knows his or her Fran time!
STRENGTH:
Spend 15:00 to establish a 2RM:
Power Snatch
WOD:
Using the Tabata protocol, compete the following for time:
50 Pull Ups
75 Walking Lunges
50 Ring Dips
75 Box Jumps
UPCOMING EVENTS
February 23rd, 2012 by admin- May 6-17: MAY FOUNDATIONS @ 7:00 p.m.
- May 18: Team Jeremy Fundraiser @ CrossFit Prevail @ 9:00 a.m.
- May 31: CrossFit AMRAP goes to Regionals @ Navy Pier!
- July 6-7: CrossFit Gymnastics Trainer Course @ 9 a.m. – 5 p.m.; to register for this seminar: www.regonline.com/
GymLakeinHillsILJuly2013
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Rest day be damned.
Or not.
ha ha ha, I was going to rest but gosh need to get my SSN.
Bad ass! 100+ degree Fran!
Tony Totally Bad Ass in 100+ degree Fan, it is going to be epic.
Tony Totally Bad Ass in 100+ degree Fran, it is going to be epic.
In January here is what my SSN was: WOD: “FRAN”
21-15-9
Thrusters (32k)
Pull Ups (Blue)
6:25
Legally changing that mess tomorrow!!!!!
Familiarity breeds contempt. I have encountered Fran 3x in the last few weeks.
7:16
STRENGTH:
Deadlift
5-5-5+ (85-100-110(9))
WOD:
“Fran”
For Time:
21-15-9
Thrusters (43.26k)
Pull Ups
Time 8:12
*First Rx’d Fran
Way to kick butt!! Good job!
Deadlift
107-115-124(8)
Fran-rx’d
10:56 – first time doing Fran. First time doing pull ups rx’d in a WOD.
First time doing Fran! Rx, 7:00!!!
))
Deadlift:
62-67-72(10)
WOD:
FRAN
Thrusters@18k
8:53
First time doing Fran. Not bad! I did the pull-ups Rx’d! Now, I just gotta work on strength, and, maybe someday, I’ll Rx that sucker!
STRENGTH:
Deadlift
5-5-5+
65%-705-75%
73-77-83(5)
WOD:
“Fran”
For Time:
21-15-9
Thrusters (43/30k) ==> 30 K
Pull Ups– BW
Goal 3-10 minutes
7.07