Warm up:
400m run
3 rounds
5 push ups
10 air squats
15 double unders
WOD:
“Fran”
21-15-9
thrusters 95/65
pull ups
Powerlifting:
A1. 3 x 3 high bar back squat @ 93% 1RM, rest 3 minutes
A2. 3 x 3 weighted pull ups, work up to a max set, rest 3 minutes
B1. 3 x 10 reverse hypers, rest 30 seconds
B2. 3 x 10 DB press, rest 30 seconds
Team work at its best! Looking good guys! 🙂
Stace and Trace!! Bestie team!!
Dennis, my skin twin! And Tye looking beastly!!
Love this pic!
what great pictures!
Loving these pictures! Looking strong Stacey & Tracy and of course Dennis & Tye
Stacey and Tracy kicking butt at the partner WOD!
Stacy and Tracy kicking butt at the partner WOD!
Some of my most fav CF peeps all in one WOD photo!! LOVE it!!!!! Miss y’all already!
My “GOLDEN GIRLS”!!!!!!!!!
Great moments captured here.
Good luck to everyone that has a date with FRAN today!
Rx 4:24 PR (27 seconds)
Good pics.
Today was my first time doing this one. The first round of 21 was unbroken for the thrusters and pull-ups… the next two rounds were not 🙂
7:01 rx
Nice work Shawn! That’s a great time for your first go at Fran!
excellent job Shawn!
Dude, that is gnarly awesome for your firt time and for how long you’ve been Crossfitting. My money is you cut this time in half next time!
Thanks everyone… I appreciate it. I definitely know what to expect next time. Still feeling it as I sit here.
Aaron, I started mid June.
Yay, shawnald!!!
You so beastly!
My legs, especially knees, are dead from yesterday’s SDL/sprint WOD. What a lethal combination!
8:40 Rx’d. A big huge thank you to Tracey for encouraging me to go Rx’d! Thanks Tracey for the push and coaching me thru. Thanks to Meag as well for counting! 🙂
Clair, you just needed a little reassurance. You had it done like a boss.
You are awesome, Clair! =]
6:46 Rx’d
Very happy for my first Fran, Especially considering I just wanted to finish Rx’d. Great WOD. I know I’ll be feeling it tomorrow.
Ummmmmm! That’s freakin awesome.
Awesome work Ben!
Great job Ben! I’m super impressed.
Well I put it off for long enough. First date with Fran. Got to 2nd base with a 5:05. Nathaniel made it all the way home. Great work!
I dont know of anyone who’s first Fran time is 5 seconds from being sub 5 minutes. Thats amazing dude!
2:52 rx’d
Tied PR from january 2011
Wow … you are ridiculous! nice job.
8:20 rx’ed. 17 second PR from Sept. 2010
Since that time, I’ve waxed and waned in my weight gain and am 20# heavier now than I was then… So, altogether, I’m happy with a PR today.
3:35 rx ( PR by 2 min. )
And just like last time I did Fran I had to take a half hour cold shower with lots of dry-heaving. I’m such a drama queen.
you really are.. but what a great time!
5:30 rx (PR by 1:04)
Fran – what a woman!
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Haley’s first time = 8:50 rx’d – she is awesome!