Pack: 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 weight sub Beginner Pull ups, Assisted Pull ups or Ring Rows as necessary.
sooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo, SO glad i'm on vacation this week! :)
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!
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
Big Dawgs:
ReplyDeleteAs Rx’d
Women use 65#’s
Pack:
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 weight
sub 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! :)
ReplyDeleteAnyone who can do this RX has a great shot at making the leader board. Current top scores are:
ReplyDelete5:07 Allen
9:08 Will
9:36 Kelly
9:43 Derek
What are you saying? The current times are slow? lol
ReplyDeleteHaha!!! They are "beatable" and there are only FOUR rx times!
ReplyDeleteMy first FRAN!
ReplyDelete8:06 Rx
ReplyDeleteKnow I can push a little harder next time...
Nice times on the board, great job everyone!
6:40 45lbs, jumping pullups.
ReplyDeleteI did Fran. Whew! I have been dodging this one for awhile. Not my best time but I am proud of myself for doing it.
ReplyDelete4:50rx
Great job everybody!!! There are some new times for the leaderboard.
6:48 Rx
ReplyDeletePR by little less than 2 min!
And a dry heave to top it off!
dang nate! a dry heave means you really pushed!
ReplyDeletesorry 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.
ReplyDelete45lbs/Jumping Pull-Ups
Great job everyone!
ReplyDeletei 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
ReplyDeletenice zac!
ReplyDelete8:54 rx.
ReplyDelete