Big Dawgs:As Rx’dWomen use 65#’sPack:Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. (usually intermediate weights are 65-75# for men, and 35-45# for women)Puppies:Use appropriate weightsub Beginner Pull ups, Assisted Pull ups or Ring Rows as necessary.Scaled WOD courtesy of BrandX.
sooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo, SO glad i'm on vacation this week! :)
Anyone who can do this RX has a great shot at making the leader board. Current top scores are:5:07 Allen9:08 Will9:36 Kelly9:43 Derek
What are you saying? The current times are slow? lol
Haha!!! They are "beatable" and there are only FOUR rx times!
My first FRAN!
8:06 RxKnow I can push a little harder next time...Nice times on the board, great job everyone!
6:40 45lbs, jumping pullups.
I did Fran. Whew! I have been dodging this one for awhile. Not my best time but I am proud of myself for doing it. 4:50rxGreat job everybody!!! There are some new times for the leaderboard.
6:48 Rx PR by little less than 2 min!And a dry heave to top it off!
dang nate! a dry heave means you really pushed! sorry i missed it....but glad i missed it! :)dave and i did 3 min max squats, 3 min max situps, 3 min max pushups, 2 min max squats, 2 min max situps, 2 min max pushups, 1 min max squats, 1 min max situps, 1 min max pushups. i can't remember our scores, but we did a lot of squats, situps and pushups!p.s. STILL zone! woohoo!
Oh Fran! You were fun while you lasted: 7:49.45lbs/Jumping Pull-Ups
Great job everyone!
i ran this at NKC CrossFit pr'd at 4:33 rx'ed havent done since my cert and that was in the sevens so super pumped and not afraid of fran anymore following your programing this week first day 800's was rough. Z
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