Friday 9.28.12


Pretty funny video poking fun at CrossFit and "drama" around Fran



Strength: Thrusters, 1 rm for the day

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

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

Post weights and times to comments.

12 comments:

  1. SWOD: 130lb Thruster- PR + 15lb

    Metcon: 6:59!- PR by 3-4 min (still need to work on pull-ups)

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  2. SWOD: 135lb thruster PR (almost 140)
    Fran: 5:52 (PR!)

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  3. SWOD: Thrusters 85x1
    Metcon(Fran): 11:21(Rx) / Pullups w/Box

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  4. SWOD: 175 PR
    Metcon: 6:43 PR

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  5. SWOD: 80x1
    Metcon: 12:09 as rx'd

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  6. Swod: 95#
    Metcon: 9:00 first time rx and PR

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  7. SWOD: 255 1RM PR
    METCON: 4:48 RX PR by about a minute I think.

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  8. Swod: 115x1 (pr)
    Metcon: 6:45 (pr)

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  9. SWOD: 110x1 (PR)
    Metcon: 11:00 @65 with thin black band

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  10. Completed Saturday
    125# thruster PR
    9:26 fran rx PR

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