Monday 3.28.11

A Nor Cal Firefighter blasting through Fran

Warm Up: Compound Warm Up


SWOD: 1-1-1-1-1 Thruster

Metcon: “Fran” 21-15-9

- Thrusters (95/65)

- Pull Ups

We are not looking for a 1 rep max for the SWOD. You want to reach a heavy 1 rep to help you get ready for the Metcon. Compare your Fran time to 12.29.10. If you did not do it RX last time try to add some more weight and get after it.
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19 comments:

  1. KellyMonday, March 28, 2011 6:26:00 AM

    SWOD: 65,70,75,80,85
    WOD: 10:52 65 lbs, green banded pullups. 1 min 16 seconds faster than 12/29/10 time.

    ReplyDelete
  2. danyelMonday, March 28, 2011 8:06:00 AM

    SWOD: worked up to 80x1 not a max because my thrusters sucked today
    Metcon: 11:18 @ 60lbs w/banded pull ups

    ReplyDelete
  3. steveMonday, March 28, 2011 10:34:00 AM

    SWOD = 185
    METCON = 7:03 PR

    ReplyDelete
  4. Greg HMonday, March 28, 2011 10:35:00 AM

    SWOD: 195
    Metcon: 3:54

    ReplyDelete
  5. DietrichMonday, March 28, 2011 10:38:00 AM

    SWOD: 165
    MetCon: 7:03 rx'd pr!

    ReplyDelete
  6. Larry D.Monday, March 28, 2011 10:43:00 AM

    SWOD: 165#
    METCON: 7:19 @ 95#
    Last SWOD and METCON as a 42 yr. old.
    Tomorrow is a new day :)here comes some new PR's.

    ReplyDelete
  7. JennyMonday, March 28, 2011 10:47:00 AM

    WOD: Fran 35# 8:39

    ReplyDelete
  8. BradMonday, March 28, 2011 11:55:00 AM

    Strength WOD:
    - Back Squats: 360x1, 325x3, 290x5
    - Chin Ups: +80x2, +40x6, Unweighted x8
    - Shoulder Press: 205x2, 185x6, 165x8

    ReplyDelete
  9. MattMMonday, March 28, 2011 1:43:00 PM

    SWOD: worked up to 225#
    METCON: RX'D @ 5:40 new PR !! woohoo!!

    ReplyDelete
  10. Ryan S.Monday, March 28, 2011 3:00:00 PM

    CFFB Strenth WOD:
    -Front Squats: 185x5, 205x5, 215x5, 225x5, 235x4 (failed on rep 5)
    -Shoulder Press: 140x5x1
    CFFB Metcon:
    -7 rounds of: max rep false grip ring pullups, 10 hollows rocks - 33 reps, RX'd

    ReplyDelete
  11. KimMonday, March 28, 2011 3:57:00 PM

    85lbs thruster
    Fran 75 lbs at 11:29!
    Next time I will keep better form so my back won't hurt

    ReplyDelete
  12. ALANMonday, March 28, 2011 6:23:00 PM

    SWOD : 235 LBS "PR"
    FRAN: 5:27 "PR" A COUPLE MINUTES BETTER

    ReplyDelete
  13. DougMonday, March 28, 2011 6:48:00 PM

    swod:135
    metcon; 7:53 rx'd (pr,dropped 50 sec.)
    goal..by years end 6:45 or better

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  14. John EMonday, March 28, 2011 7:30:00 PM

    SWOD: 105#
    Metcon Fran 15:46, 75# w/ BPU

    ReplyDelete
  15. ChristineMonday, March 28, 2011 7:31:00 PM

    SWOD: 55, 75, 85, 95, 105
    Metconn: 7:18 as rx'd :)

    ReplyDelete
  16. MikeCMonday, March 28, 2011 8:17:00 PM

    Swod 140#(PR)

    Metcon 10:42 RX'd

    ReplyDelete
  17. MaureenMonday, March 28, 2011 8:27:00 PM

    SWOD: 65#, 75#, 75#, 80#, 80#

    Metcon: 13:23? @65# and green band pull-ups

    ReplyDelete
  18. Melissa MurphyTuesday, March 29, 2011 7:38:00 AM

    SWOD: 105# PR
    Metcon: 11:04 65# w/ knee in blue band for pullups (at least two minutes faster than last time)

    ReplyDelete
  19. SteffanieWednesday, March 30, 2011 10:20:00 PM

    Swod: 95#
    Metcon: 8:09 as rx'd
    30 sec slower than last time :(

    ReplyDelete

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