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Wednesday, September 19, 2012

Posted by Mandee on September 18, 2012   |   31 Comments

 

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

31 responses to “Wednesday, September 19, 2012”

  1. Mandee says:

    Team work at its best! Looking good guys! 🙂

  2. Stacey says:

    Stace and Trace!! Bestie team!!

    Dennis, my skin twin! And Tye looking beastly!!

    Love this pic!

  3. Mac says:

    what great pictures!

  4. Haley says:

    Loving these pictures! Looking strong Stacey & Tracy and of course Dennis & Tye

  5. Darryl says:

    Stacey and Tracy kicking butt at the partner WOD!

  6. Darryl says:

    Stacy and Tracy kicking butt at the partner WOD!

  7. Tasha W says:

    Some of my most fav CF peeps all in one WOD photo!! LOVE it!!!!! Miss y’all already!

  8. Tracey says:

    My “GOLDEN GIRLS”!!!!!!!!!
    Great moments captured here.

    Good luck to everyone that has a date with FRAN today!

  9. AP says:

    Rx 4:24 PR (27 seconds)

  10. Shawn R says:

    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

  11. Don says:

    My legs, especially knees, are dead from yesterday’s SDL/sprint WOD. What a lethal combination!

  12. Clair Lee says:

    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! 🙂

  13. Ben L says:

    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.

  14. David M. says:

    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!

  15. Justin says:

    2:52 rx’d
    Tied PR from january 2011

  16. Kerri says:

    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.

  17. Nathaniel says:

    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.

  18. Mac says:

    5:30 rx (PR by 1:04)

    Fran – what a woman!

    ________________

    Haley’s first time = 8:50 rx’d – she is awesome!