Spend 5 minutes working on Thruster Technique
Spend 5 minutes working on Pull-up Technique
Benchmark WOD “FRAN”
21 – 15 – 9 Reps For Time: (15min cap)
Thrusters 95/65lbs MRX 75/55
Pull-ups MRX Ring Rows
Rest 5 Minutes
10 rounds for time: (15 min cap)
4 bar facing burpees
4 SDHP 95/65
4 T2B
**Compare to 4 Jan 21; 1 Feb 20; 4 Jan 19; 27 Aug 18; 28 Aug 17; 29 Aug 16**
My Hero! Doug locked out and posing to perfection. Doug is the man and he’s smooth as can be when he CrossFits. He’s a great athlete who’s sneaky strong. He’ll team up with anyone on strength portions, he’s polite as can be, and his humility makes him easy to be around and talk with. Doug flexes his strength and fitness mostly outside the gym by taking his board to the water or the slopes. Always good to see Doug early in the morning. Flex on ‘em Doug!
Doug looking like the stud that he is! This guy is quiet and unassuming, but he is as strong as an ox and his years of CrossFit experience show through daily. He can do it all and makes it look easy, too. He’s friendly, polite, and did I mention he can bench press the house?! Keep after it, Doug! 🙂
Doug E Fresh. Don’t make the mistake of watching him bench press at 0600. You will feel weak and lightheaded.
A. 4:11 rx pr (5:25 rx 2020)
B. 13:48 rx (lots of coughing)
The Doug!
2:45 / 9:02
I see you, Harris.
After he runs out of 45’s, you will find Doug in the parking lot on bench press day lifting the compact cars.
A: 5:40 Fran pr
B: 14:40 rx
6:49 rxd/11:10 rxd
Tough one to come back to after being out of town! 😨
Thanks Misty and Nathaniel for the coaching!
A. 4:33 Rx pr (5:59 last year)
B. 12:23 Rx
5:18
Lots of PRs this AM at CFHSV. Congrats CFHSV!! You put in the work and today you got to feast.
A. Fran = 5:58 scaled ( 50lb DB thrusters / pull ups as prescribed )
B. 8:01 rx
I’m a big Doug fan.
3:58 & 11:29 rx
1/4/21: 4:14 rx
2/1/20: 3:19 rx
1/4/19: 3:12 rx
8/27/18: 3:30 rx
8/28/17: 3:55 rx
“Fran” – 2:23 RX (PR)
Doug in full lockout, looking good!
Did my own driveway versions of this WOD and enjoyed some sunshine.
A: Sub’ed in 1.5pd KB and inverted rows. 21-15-9 KB thrusters (each arm) and strict inverted rows. 10:25
B: sub’ed in 2pd KB and 20# slamball SU. KB-facing burpees, SDLHP with 2pd KB, slamball SU. 9:37
Way to get it done in the sun! Like those modifications Josh. Way to use that driveway the right way Stud
A: 2:32 Rx PR (1/4/21 – 2:54 Rx)
B: 8:05 Rx
4:53 rx (PR)
2:30 rx
A: 2:52, RX @95#
B: 9:20, RX @95#
Doug! This guy quietly kills WODs every morning he walks through the door! He is SO strong and always picking up big weight like it’s nothing! Super kind and humble. Awesome athlete that keeps the 6am crew in check. Keep it up!!
5:50rx
9:27rx
2:32 RX
7:25 rx
12:16 rx