It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Monday, April 16, 2012

FRAN

Told you it was coming...

This WOD is simply PAIN!
Go slow and feel worthless...tired after
Go Fast and burn-out...tired after
There is no easy way to do Fran!

Warm-Up
5-8 Minutes of R.O.M. / Mobility Work

3 Rnds ~ 5 Military Press, 5 Push Press, 5 Push Jerks, 200m Run
(45,55,65,75 / 35,45,55,65)

Thruster & Pull Up Technique & Form

FRAN
21-15-9
Thruster (95#/65#)
Pull Ups

(If Time...)
Heavy DEADLIFT
5 x 3 ... Work for 3 RM

Britt ~ 6:02
Krommy ~ 7:42
Kate ~ 7:48 (Purple & Green Band)
Desi ~ 7:26 (55# / Purple Band)
STAN ~ 6:15 (65#)
Hansen ~ 5:37
T-Lev ~ 6:02
Hen ~ 7:01
Biba ~ 6:46
tb ~ 5:14

US Crossfit...thanks a lot
Feidt ~ 8:15
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2 comments:

  1. nicsyd1April 17, 2012 at 4:48 PM

    Fran 5:19. Did not feel good. I was OK with the time but just didn't have the wind to give'r hell. Need to commit to eating right and regular training. I WILL break 4:00 this year!

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  2. TonnApril 17, 2012 at 7:46 PM

    Fran 7:45 + purple band. After track, a long day, and by myself.
    It isn't the same when you don't have another to make you better. What we do together isn't like going out for a bike/run/swim... it is soo much better when we are together.

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