Friday 2/5/10 WOD
Warm up:
Front squats
Thruster review
10 Turkish Getups (5 each side)
1 minute Jump rope
WOD: (oh boy!)
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95/65# Thrusters
Pull-ups
Post time to comments.
Compare to: 10/2/09
Welcome to the Capital Mixed Martial Arts & Elite Fitness Training Network, an online resource for members and guests participating in several of our core programs: CrossFit, Royce Gracie Jiu-Jitsu, Muay Thai and Kid's MMA. Please use this page - featuring all of our programs - or select a specific program from the menu below and bookmark that page.
Warm up:
Front squats
Thruster review
10 Turkish Getups (5 each side)
1 minute Jump rope
WOD: (oh boy!)
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95/65# Thrusters
Pull-ups
Post time to comments.
Compare to: 10/2/09
14 Comments
M/41/170/5'10"
8:24 Rx'd (first fran, so pretty happy to be under 10 to set my first number)
Thanks for being there Mike, took a leap of faith getting out of bed this morning. Fall back was to head over to lifetime fitness and get stared at for doing a hard work out.
Good job man. That's a smokin' time for your first Fran.
M/27/5'11/180
Time: 5:23 Rx'd (PR)
Previous time was 6:32, Rx'd. A very unexpected PR, considering I thought I was going to puke pretty much the whole time.
M/31/5'11/200
4:46 Rx'd. Slower than my PR by quite a bit, still happy to be under 5. Didn't even think to check if schools were closed with no snow on the ground yet. Regardless, three athletes showed up. Everyone did a great job! Matt C PRed by over a minute! Robert and Laurie got their first exposure to Fran and turned in very solid times. Good job Laurie doing all the pull-ups as prescribed with no band! You guys continue to motivate me daily.
145lbs/33yoa
5:01 Rx'd
missing sub-5 minute Fran by 2 seconds is very frustrating, but at least I got a PR (by 9 seconds).
Great job to everyone at the 10am class
F/29/125/64"
5:43 Rx'ed (0:38 slower than my PR – but I wasn't expecting much better after a lack of sleep this week)
8:20 rx'd
Great job to everyone at 10am. Kim you did great even with a bum ankle. It was cool watching Chris kill it!! Brian still a great time! I'm jealous. Way to push Steve-o <3
Tariq your daughter is adorable, hope your back is better soon. :0)
Love you Mannie.
Love you too girl! Everyone did awesome!
M|36|191|5'7
10:13 Rx'd 10AM
10:38 Rx'd 1 PM
*trying to get my time in the respectable zone
Two Frans within a few hours is sick. I would not subject myself to that punishment. Nice work.
m/28/192.8/5'11''
3:37 rx'd (pr)
PR by 40 sec… thanks for the push Iman!!!
9:07 rx'd
PR by 2:04
M/41/225/5'10"
7:25 scaled weight to 65lb.
Mannie suggested I scale the weight since I was pressing it. I would say that I probably did it right about 50% of the time.
[...] Post time to comments. Compare to: 2/5/10 [...]
Leave a reply