Friday 7.1.11

Here is a pic of Fran showing us what we will have after this WOD!

WOD: Thrusters 1-1-1-1-1 (do not exceed 1 rep max weight)

Metcon: “Fran “  (compare to 3.28.11)
Reps of 21-15-9
- Thrusters (95/65)
- Pull Ups

For the SWOD, use this as a good warm up for the Metcon. Do not exceed your 1 rep max weight....instead, use this as an oppertunity to warm up those thrusting muscles! Good Luck!

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19 comments:

  1. Bret K.Friday, July 01, 2011 6:55:00 AM

    SWOD: 85-95-115-135-155

    FRAN: 8:37

    ReplyDelete
  2. JennyFriday, July 01, 2011 10:10:00 AM

    SWOD: 95# Thruster

    WOD: FRAN 8:00 Rx New PR!!!!

    ReplyDelete
  3. MikeCFriday, July 01, 2011 11:58:00 AM

    Swod 95#,125#,135#, 145#(fail),145#(pr)
    Metcon 8:58

    ReplyDelete
  4. BradFriday, July 01, 2011 1:24:00 PM

    Not happy with today's performance but the 9:30 class made up for it! Good job everyone!

    SWOD: Thruster up to 250x1, failed at 275 but getting close!

    Metcon: 4:52 as rx'd. This is over 1:00 slower than my PR. I blame my fried grip from yesterday's KB swings. Oh well, we will meet again Fran!

    ReplyDelete
  5. JennyFriday, July 01, 2011 1:54:00 PM

    Brad I tried taping my hands again and it worked! The tape was too tight last time when I did it. No ripped hands. Yahoo!

    ReplyDelete
  6. BradFriday, July 01, 2011 3:03:00 PM

    Cool, I'm glad it worked! I saw several people try it out and 9:30 and I think everyone had success with it.

    ReplyDelete
  7. KimFriday, July 01, 2011 4:17:00 PM

    thruster got up to 95lbs
    Fran 65lbs at 9;14 !!!!!
    Hope I make the white board!!!!!!!!

    ReplyDelete
  8. danyelFriday, July 01, 2011 6:50:00 PM

    SWOD: 80x1
    Metcon: 10:24 @ 65lbs
    This is not a fast time for the metcon compared to other people BUT it is my fastest time AND it is the first time I did 65lb thrusters SO I am super excited.

    Great job Jenny and Kim!!!!

    ReplyDelete
  9. ALANFriday, July 01, 2011 6:52:00 PM

    THRUSTER 205
    FRAN+ 6:52 OVER A MINUTE SLOWER FOR ME. I'M BLAMEING THE KETTLE BELL SWINGS TOO.

    P.S GREG AND MAUREEN , I CAN'T MAKE THE BBQ BUT WISH YOU TWO ALL THE BEST IN YOUR NEW HOME. SEE YA

    ReplyDelete
  10. DougFriday, July 01, 2011 7:35:00 PM

    swod: 145
    "Fran" 7:46 rx (pr)
    bodyweight 162...was 200 lbs 4 years ago and felt like a marshmellow, not today.

    ReplyDelete
  11. SteffanieFriday, July 01, 2011 7:38:00 PM

    Swod: 100#
    Metcon: 9:50 rx'd but almost 2:30 slower than my pr :(

    ReplyDelete
  12. Kevin R.Friday, July 01, 2011 7:45:00 PM

    SWOD: 155 lbs

    Fran: 5:59. My goal was to beat 6 min. Barely made it!

    ReplyDelete
  13. Steve ELFriday, July 01, 2011 8:54:00 PM

    SWOD = 195

    FRAN = 6:52 as Rx'd( pr - on 9/27/10 I did it in 7:55)

    ReplyDelete
  14. DietrichFriday, July 01, 2011 10:14:00 PM

    Swod: 155
    Fran: 8:09 rxd

    ReplyDelete
  15. Steve FFriday, July 01, 2011 11:28:00 PM

    Swod: 155
    Fran: 7:44 rxd

    ReplyDelete
  16. HollySaturday, July 02, 2011 1:51:00 AM

    SWOD: 105
    Metcon: 9:30 My first Fran rx!!

    ReplyDelete
  17. AnonymousSaturday, July 02, 2011 12:13:00 PM

    Geoff:
    SWOD- 205,
    My first FRAN- 5:01
    Thank you coaches for your motivation!!

    ReplyDelete
  18. DaniSaturday, July 02, 2011 10:49:00 PM

    Fran 10:53 65#, orange band

    ReplyDelete
  19. CraigWednesday, July 13, 2011 4:25:00 AM

    Thruster 260 x 1 (PR)

    ReplyDelete

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