Friday 9.30.11

The original "Fran" video by CrossFit.com

SWOD: Thrusters, 1 rm for the day

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

For the SWOD, use this as a good warm up for the Metcon. If you feel like hitting a 1rm you can, but only if you feel it won't negatively affect your Fran time.

Compare to 7.1.11

Post weights and times to comments. cc



And as if "Fran" isn't enough...

16 comments:

  1. SWOD: 115

    Metcon: rx'd 10:32, struggled with kipping pull-ups

    ReplyDelete
  2. SWOD: 225#x1
    METCON:
    7:01...1:21 slower than my last time!

    ReplyDelete
  3. Swod: 245 pr
    Metcon: 5:26 rxd pr, pretty good day

    ReplyDelete
  4. SWOD: 195, my first time ever trying a 1rm for thrusters. I think I can do better since I was trying to conserve a bit for Fran.

    Metcon: 5:22 rxd a huge improvement over my last Fran which was 7:44. I think I almost passed out but I'm pretty stoked about it!

    ReplyDelete
  5. Swod:95x1. PR
    Metcon;13:51 RX PR

    First time rx'd. That makes up for my horrible time. :)

    ReplyDelete
  6. Swod: 110 (pretty ugly but a PR none the less)
    Metcon: 7:33 rx'd (PR, shaved a whole 7 seconds)

    4:30 class was awesome tonight, we all PR'd. Super cool ;)

    ReplyDelete
  7. SWOD: 180x1 (PR), but held back in prep for Fran.
    Metcon: 4:01 (PR)

    I second Steffanie, 430 class was awesome. 5 for 5 on PR's. Great job Holly, Steff, Steve and Alan!

    ReplyDelete
  8. Swod-100lbs
    Metcon-8:37 rx with kipping pullups

    ReplyDelete
  9. 165 X 1 thrusder PR

    Fran: 5:22 RXd, PR 1:39 better

    ReplyDelete
  10. SWOD: 62lbs
    Metcon: 9:35, DL 90lbs

    ReplyDelete
  11. swod: 135(failed @ 155x2) pr attempt's
    Fran-- 7:07 PR -39 seconds !!

    ReplyDelete