Warm-up:
Instructor led group stretch for 5 minutes
P1: 250 Meter row
P2: Wall 2 wall bear crawl/crab walk
Switch
3 Sets of 5 unbroken wall ball shots, increasing weight each est
Workout:
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Pat Sherwood 2:19 (45lb dbs), Kim Malz 3:42 (65lbs), Elyse Umeda 4:45 (95lbs).
Post time to comments.
Compare to 100909.
“Open WOD 12.2”
MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
VOD:
Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand. Isaiah 41:10
I’m gonna scale up and do “Fran” after each 30 reps.
Way to represent!
David makes me proud….He does it the 1630 way!
Good luck to everyone today with Fran, as well as our first go at 12.2 this afternoon!!
Excited about Snatches! See you at 4:30 to redeem my burpee score
TEMPO Zone 3-3.5
9.95 miles Total, 1:18:44
w/u: 3.1 mi easy
Tempo: 3.82 mi @ 6:57/mi (HR Avg 168, HR Max 172)
w/d: 3.04 mi easy
I bet Froning does 12.2 again and get 120+. He didn’t look happy at the end and I think he gamed it a bit.
I was just kidding about “Fran”. I’ll be lucky to get a few reps at 135.
Dude, I was gonna bring a lounge chair and a beer to watch you pull that WOD-stunt. I might have even handed you a bucket for when you started hurling….
Fran has a way of making me feel inferior
60 reps for 12.2 today at open gym. So close to 61! Maybe Sat! Good luck to everyone doing it tonight! I hope ya’ll crush it! Thanks to Mandee and Tracey for counting and the coaching!
Sky’s Limit Crossfit in Kansas City MO today
5-4-3-2-1 of
Atlas stone- stone to shoulder (115)
rope climbes
turkish get-up
16:11
took it slow and controlled today, eating bad and being lazy while on vacation. Nice Box and friendly folks. Good luck to everyone doint 12.2 tonight. Will be back next week
Open WOD 12.2 = 60 reps
Great folks in the box tonight, really enjoyed being in the crowd.
Photo moment of the night was Ben Jarrell putting up his first-ever 135# snatch. The look on his face was priceless, had the thing over his head, eyes wide, almost didn’t know what to do with the darn thing. So he finally put it down and repeated the process 5 more times! One of my best CF moments yet.
Agreed! Great work by everyone tonight!!
Ha! Thanks josh!
Site pic person of the day…LAURA!!
Way to go on a major PR, and her first 100# snatch today during 12.2!!!!!
Thanks Kerri! You’re awesome! And thanks to everyone tonight for all the support! This is my first CF competition experience and it’s been amazing so far! Everyone is so positive, supportive, and helpful! There were so many incredible efforts tonight! Way to go Team CFHSV!
Oh, and a very special thanks to Tracey for coaching me through the last minute or two…she was the reason I was able to get the 1 @ 100# at all! Now I’m really gonna practice that split technique! I’m excited to (hopefully be able to) give it another try on Saturday!
Also (and I apologize for rambling) I just want to say a general thanks to everyone. I’ve been coming here for ~6 weeks (and only have ~7 left here in Huntsville) and from the very first day everyone has been so friendly and welcoming. You guys really do have an amazing community here and I am grateful to be able to take part in it for the short time I’m here.