Tuesday, May 17, 2011

"Fran"


Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post load and time to comments.

Fran (Greg and Annie) [wmv]

SKILL - Tabata Handstand Holds

16 comments:

Carport Crossfit said...

Big Dawgs:
As 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.

Cori said...

sooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo, SO glad i'm on vacation this week! :)

Carport Crossfit said...

Anyone who can do this RX has a great shot at making the leader board. Current top scores are:
5:07 Allen
9:08 Will
9:36 Kelly
9:43 Derek

Will said...

What are you saying? The current times are slow? lol

Amber said...

Haha!!! They are "beatable" and there are only FOUR rx times!

Rachel said...

My first FRAN!

Paul said...

8:06 Rx

Know I can push a little harder next time...

Nice times on the board, great job everyone!

Judy Ranelli said...

6:40 45lbs, jumping pullups.

Amber said...

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.

4:50rx

Great job everybody!!! There are some new times for the leaderboard.

Nate said...

6:48 Rx
PR by little less than 2 min!
And a dry heave to top it off!

Cori said...

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!

Rachel said...

Oh Fran! You were fun while you lasted: 7:49.
45lbs/Jumping Pull-Ups

Will said...

Great job everyone!

Anonymous said...

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

Cori said...

nice zac!

alex said...

8:54 rx.