Wednesday, 30 November, 2011

Posted by Mandee on November 29, 2011   |   27 Comments



250m Row
5 minutes of mobility focused on the lats and shoulders
3 Rounds:
3 Jump squats
5 Kipping swings
5 Push ups
5 minutes of instruction/practice on the kipping/butterfly pull-up



Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster

Post time to comments.


A: Split Jerk 3,2,1,3,2,1; Rest 5:00

B: Press 3-2-1-1-1 @21×1; Rest 3:00

C1: Muscle-up 4 x AMRAP – 1; Rest 10 seconds

C2: Handstand walk 4 x 30 feet; Rest 3:00

Q&A With Gary Taubes“, CrossFit Journal preview video [wmv] [mov]

“Human Error is a Part of Sport” from Kate “Killer” Rawlings.

27 responses to “Wednesday, 30 November, 2011”

  1. Tracey says:

    Who’s the chef?

  2. Tracey says:

    BTW this Is the best benchmark wod ! Get your Fran times planned… Go hard and do well.

  3. AP says:


    PR by 30 seconds flat. Pissed I didn’t break the 5 minute mark. Way to many breaks, but considering this week’s wods have me feeling like I’ve been headbutted by the JYD, it’s a small victory.

    Great work by 0600, several studs and studettes cashing in their Fran “V” card today.

  4. Larry Lowe says:

    5:36 (pr) by 2 seconds.

    I felt horrible before the wod started. Monday’s wod crushed me. Abs are still shredded. Nice work AP on the 30 second PR. I should have pushed you harder on your breaks – you could have broken 5:00. Next time…

  5. Brian says:

    This isn’t what I wanted to see. After Monday’s WOD I can barely move from the waist up…

    • AP says:

      I feel ya Brian. But when Fran calls you for a date, you don’t pass. Just remember the bank because the bitch ALWAYS makes you pay.

    • DaveC says:

      I hear ya Brian. My kippers (i.e., any- and everything that attaches to my shoulders) are just shot, hip flexors won’t flex, and back is questionable. Frustrating.

    • Brian says:

      10:15 @ 75# – as bad as the last time I did Fran.

      I think I was put in this crossfit gym to ensure that others around me feel better about themselves…

  6. RyanP says:

    RX’d 6:24 PR by 1:03
    Thanks for the push Travis, wouldn’t have happened without you bro.

  7. Erin B says:

    Wish I could do this today, but my hands are shredded from Monday! No pullups for me for a few days…

    • Tasha W says:

      In in the same boat as you, Erin. Pullups are the “debil” on my hands lately…. Of course, as soon as they heal, we’re right back on it, aren’t we? 🙂

  8. Clair says:

    So this morning was my first time to meet “Fran”! Decided to scale weight to 55# and glad I did for my first time. Thanks Tracey and Mandee!
    Next time Rx’d!

  9. Ben Jarrell says:

    I’m going to try Fran RX for the first time today. I’ll be happy if my time is less than 10 minutes.

  10. Jane says:

    6:35 rx’d. 19 second PR from when I did this a month ago, however feeling a bit low energy today. THANK YOU CLAIR for pushing me, I think I would of quit halfway!

  11. Will Blankenship says:


    Scaled out the wahzoo… 12-9-6 @ 75#

    Felt great though. Good thing I’m taking it slow out of the gate… this is a rough week to be making a comeback.

  12. AJ says:

    If any of you like Egg Nog, check out the Coconut Milk Nog-it’s really good…would definitely still be a cheat but has to be much better. I got it at Earth Fare but my mom said back home she found it at Kroger so they may have it at our Kroger probably cheaper. Brand is “So Delicious”.

  13. Fran can bite me! says:

    Another Benchmark 1st for me today…
    I had thoughts at home last night of a sub 5 min. because that’s the first step to getting a sub 3 minute.
    The harsh reality of what we know is Fran slapped me between the eyes after the first round.
    First 21-Thrusters and pull-ups unbroken! (1:26 in) with only 15’s and 9’s to go Im on my way to a sub 5 right? WRONG! I then spent the next 6 minutes and 34 seconds sucking! Resting and sucking some more! Humbled and pissed about a poor Fran WOD

  14. Brad Morring says:

    Hope Fran and I never date again.. First time Rx 7:47
    Hands and lats were killing me after mon. wod.

  15. steve price says:

    8:36 rx’d “NOTE” to self- I have to get kipping pullups in my arsenal or I’m in trouble. Glad to have Brad “Big Pullups” Morring as my partner!