9/28/2009

''Fran'' (09.28.2009)

Warm-up Drills (09.28.2009)
400m Run
15-12-9 reps each of
Thrusters (PVC)
Jumping Pull-ups

''Fran'' (09.28.2009)
For time complete 21-15-9 reps each of:
Thrusters (95/65lbs)
Pull-ups

Post time to comments.

Skill Development (09.28.2009)
3 rounds at your own pace of
5 x Press (45lbs)
7 x Push Press (45lbs)
9 x Push Jerk (45lbs)

CrossFit Endurance WOD (09.28.2009)
Cover as much distance as possible in the time prescribed.
Swim: 15 min
Bike: 40 min
Run: 40 min
C2: 15 min

Post distances to comments.

22 comments:

Anonymous said...

Bad A$$ Chick:
http://www.wlwt.com/video/21113330/index.html

-Jefe`

Anonymous said...

that's pretty bad ass

-Jake

Anonymous said...

6:53

Jim

Dan & Staci said...

Staci 8:49 green band 65#

lewis.robertdavid@gmail.com said...

20090928 - Fran

9:55 rx'd (PR)

In addition:
+1 Fire Breather to the crew


-Bert

The Don said...

that girl brought the ruckus to that h-thug. made my day.

Anonymous said...

Fran

7:47 rx'd

Indy

10:50 rd'd

Khan

Kristina said...

Fran

7:59 55lbs/black band

Anonymous said...

Fran - 6:57 Green Band/65lbs

Bada Bing

Anonymous said...

Fran - 12:30 Black Band/ 55lbs Ahhhhhhhhhh so diet does have an effect on performance............I must get off the sugar.

OD

Nick said...

as Rx'd

4:16 (PR)

-Rambo

Anonymous said...

Lynn
"Fran" rx'd
9:30

Anonymous said...

7:20 Rx'd

-Nate

katie said...

"FRAN"
11:40 Rx'd
oh evilness

lewis.robertdavid@gmail.com said...

20090928 - CFE Interval Running

6x3 min intervals
3:00 x 1:00 rest - 800m
3:00 x 3:00 rest - 800m
3:00 x 1:00 rest - 800m
3:00 x 3:00 rest - 400m
3:00 x 1:00 rest - 600m
3:00 x Done - 600m
Hold maximal distance possible on each of the 3 min intervals

I collapsed during the 4th interval, which reflects the shorter distance covered during that interval. All said and done totals:

4000m = 4k = 2.5 miles


-Bert

Anonymous said...

Fran Rx'd 5:18

Closest I've ever been to death.

Vegan Power!!!

Tom

Big Ben said...

fran- 15:12 rx

MelissaG said...

Modified Fran
5 rounds 9 reps
12:16 45lb/green band

Samy - if you find Herbie send him home, I missed him last night

Anonymous said...

Stunt Mike

Fran rx'd - 8:02

Anonymous said...

Fran
65#/Greenband
12:07
ChaCha

Anonymous said...

JoeF
"Fran"-Thrusters(95lbs)/pull-ups-21/15/9
18:23/3rounds=6.1min per round

Anonymous said...

Fran as rx'd
7:33

Dang!