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Thursday, January 17, 2013

WOD 1 (beginning @ 0:00)
5 minutes to complete "Fran" for time
21-15-9
Thrusters, M=95#, W=65#
Pullups
(1 second penalty for each rep not completed in the 5 minute time limit.)

*REST 1 minute (beginning @ 5:00)

WOD 2 (beginning @ 6:00)
5 minutes to complete 30 Clean and Jerks for time. M=95#, W=65#
(1 second penalty for each rep not completed in the 5 minute time limit.)

*REST 1 minute (beginning @ 11:00)

WOD 3 (beginning @ 12:00)
Run 1 mile for time.

Post times for each WOD to comments.

NOTE: "Fran" and 1 mile are LEADERBOARD WODs!
Compare "Fran" times to 6/14/10, 5/17/11, 6/2/11, 8/23/11, 5/1/12, and 6/20/12.
Compare 1 Mile times to 6/9/10, 10/6/10, and 10/25/12.

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21 comments:

  1. BrookeJanuary 17, 2013 at 8:35 AM

    Where's our morning crew? Hello? Anybody out there? Anyone? Still plastered to the side of the road after that one mile run?

    ReplyDelete
  2. staceyJanuary 17, 2013 at 8:52 AM

    Wod 1- 35#/RX pull ups... got as far as my first couple of thrusters for the 9 rep round at the 5 min mark
    2:37 on the 30 CJ's
    7:00 flat on the mile.

    ReplyDelete
  3. sheenaJanuary 17, 2013 at 9:00 AM

    i was game until i read "run 1 mile..."

    i'm all about running, but not when it's freezing AND raining. i can take one or the other, but not both!!

    ReplyDelete
  4. Eddie AllenJanuary 17, 2013 at 9:04 AM

    I dated a girl named Fran once...once! Didn't finish WOD 1 in time with 75#. 3:31 on CJ's and 5 minutes of something that may have passed for rope jumping.

    ReplyDelete
  5. UnknownJanuary 17, 2013 at 9:07 AM

    Fran- I barely finished, it was like 4:58. I did 35# and ring rows.

    I did 3:48 on the C&J

    The mile was 8 minutes.

    Tough day

    ReplyDelete
  6. UnknownJanuary 17, 2013 at 9:15 AM

    RX workout with 95#...6 PUs short of the 5 minute Fran.

    CJs-95# in 3:26

    90 clean jumps and attempts on DUs at the end.

    Good workout! Will RX in time the next time Fran and I meet.....

    ReplyDelete
  7. JenniferJanuary 17, 2013 at 9:17 AM

    Holy cow--- I'm dreading this. BIG TIME!!

    ReplyDelete
  8. billJanuary 17, 2013 at 9:24 AM

    FRAN - 65lbs - 21,15, finished 9 thrusters + 3 push ups (subbed pushups for pull ups) DNF.
    WOD 2 - finished at 3:37
    1 MILE RUN....it was "misting" and the early a.m. crew doesn't run in the rain - we're 'special'. We subbed mile for 5 minutes of DUs-

    Great miler time Stacey!

    ReplyDelete
  9. staceyJanuary 17, 2013 at 10:09 AM

    Thanks Bill! I actually enjoyed getting out and running after all that hard squat-thrustering-quad stuff. It felt good to stretch the legs out and it wasn't raining much by then. Also of note, the 3 women in class got out and ran, while the 3 men stayed "home". Kudos to Casey for getting out there with us despite not having run in a long time. She did great!

    ReplyDelete
  10. staceyJanuary 17, 2013 at 10:33 AM

    Eddie,
    Guess your Fran was as "nice" as this Fran, eh?

    ReplyDelete
  11. OatieJanuary 17, 2013 at 10:39 AM

    AW MAN!!! I want to come back to the gym!! Dr. says not til Monday though, UGGGGG!!!!!!! I do find it funny the girls ran and boys stayed and did DU's this am :-) Silly guys, lol.

    ReplyDelete
  12. Judy RanelliJanuary 17, 2013 at 10:40 AM

    OMG. Fran. And I have to work late. I am so sorry Fran. I really don't enjoy your company anyway. B^)

    ReplyDelete
  13. The RaulstonsJanuary 17, 2013 at 10:41 AM

    Wow. I almost wish I didn't know what was coming. I have never done Rx Fran and tonight I guess it will be with Grace "lite" and a run in the snow. That sounds completely reasonable.

    ReplyDelete
  14. sheenaJanuary 17, 2013 at 10:48 AM

    well now i'm super sad i didn't come. i'd have gladly done 5 minutes of double unders. :(

    ReplyDelete
  15. billJanuary 17, 2013 at 11:05 AM

    I don't find it funny that the boys didn't run in the rain...let's see hmmm...a warm, dry, cozy Carport with DUs vs a cold, wet, slippery mile run. Makes perfect sense from my vantage point ;0}

    ReplyDelete
  16. SandyJanuary 17, 2013 at 11:31 AM

    WOD 1 - did 35# and ring rows in 4:18
    WOD 2 3:08
    WOD 3 - did 5 minutes of DU's and only managed 37. One day I will be able to string DU's together (I hope)

    ReplyDelete
  17. UnknownJanuary 17, 2013 at 3:08 PM

    So coaches, what'll it be tonight? I vote for double unders!!!!

    ReplyDelete
  18. Sham-WowJanuary 17, 2013 at 3:56 PM

    Well, I'm single and I've never dated anyone named Fran, so i'll take her out and see how it goes...

    ReplyDelete
  19. Carport CrossfitJanuary 17, 2013 at 4:44 PM

    The gym is OPEN tonight.

    WOD 3: Athlete's Choice! 5 minutes max reps double Unders OR run 1 mile.

    ReplyDelete
  20. JenniferJanuary 17, 2013 at 7:02 PM

    35#
    WOD 1 4:45
    WOD 2 2:38
    WOD 3 68 DU -- kinda glad coach made us stay indoors! I was really dreading that mile.

    ReplyDelete
  21. The RaulstonsJanuary 17, 2013 at 8:24 PM

    Well, I didn't do Rx because my Coach told me that I needed to do lighter weight so I could go faster. So that is what I did. I was a 1/2 rep from finishing Fran so my score was 5:01. Pull ups were my show stopper. 2:00 on Grace "lite" and 194 DUs. I suppose I will tackle Fran Rx another day.
    Nice job to everyone setting PR's! Good work CJ's!!!

    ReplyDelete