Wednesday, June 20, 2012


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

Post load and time to comments. Compare to 6/14/10, 5/17/11, 6/2/11, 8/23/11, and 5/1/12.

Fran (Greg and Annie) [wmv]


Carport Crossfit said...

Big Dawgs:
As Rx’d

Women use 65#’s

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)

Use appropriate weight
sub Beginner Pull ups, Assisted Pull ups or Ring Rows as necessary.

Scaled WOD courtesy of BrandX.

Puma said...

After yesterday, my posterior is feeling poorly!

Anna P said...

5:37 PR by 2:49 today!
Jumping PU

Amber said...

I am feeling better and better about this weekend's competiton. Thank you, Cori, for leading the way on the skunk work. It is really paying off.

Friday night you can watch the Opeing Ceremonies live on ABC 33/40 at 7pm. The competition is Saturday at 10am at CrossFit Birmngham. You are welcome to come cheer for us! Cori, Drew, and I will be competing for the title of 2012 ALABAMA CROSSFIT STATE CHAMPION. :)

If you are interested in competing, registration is still open. There are both Rx and Scaled divisions for men and women.

sheena said...

blue band pull-ups.

Mary Anne said...

I'm so excited to come back today! Good luck to everyone this weekend!

The Raulstons said...

Ha! Just realized that is me up there on that rope:) Can't wait to see everyone compete this weekend!

Oatie said...

Where is CF Bham Amber?? I am running the 10k @ 8 but should be able to make it :-)

Amber said...

Oatie - CF Bham is on 280 behind Logan's, (right next door to iJump).

Cynthia - congratulations on getting your sweatshirt!! That is a huge accomplishment!

Amber said...

$25 for $50 worth of shoes or apparel! Yippee!

Ash said...

9:40, RX

Judy Ranelli said...

Fran, I just can't stand her. And I got home to find that I was SLOWER than my time in May. (hangs head in shame). 8:15 in May; 8:29 this evening.

The Indian run cash-out was fun, we should do that again...

The Raulstons said...

Cynthia - 4:49, 55# to medicine ball, JPU's. Worse time by :41, but I did 10 more pounds and squatted to the ball instead of the blue box. Baby steps to Rx, baby steps. (baby squats, actually:))
2000 m row - 9:03. Doh! I was trying for something in the 8's, but didn't make it. Next time.
Congrats Brooke on your first Rx! You are inspiring!

Puma said...

8:10 RX

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