1/05/2010

''Fran'' (01.05.2010)

Warm-up Drills (01.05.2010)
750m Row
15-12-9 reps each of
Thrusters (PVC)
Jumping Pull-ups

''Fran'' (01.05.2010)
Complete 21-15-9 reps for time of:
Thrusters (95/65lbs)
Pull-ups

Post times to comments.

Skill Development (01.05.2010)
20 x One-Leg Squats (alternate sides)
Use a box, bumpers, or rings to assist with scaling if this movement is unfamiliar to you.

CrossFit Endurance WOD (01.05.2010)
''2x Time Intervals''

Swim: 2x8 min, Rest 2 min Between intervals
Bike: 2x15 min, Rest 2 min Between intervals
Run: 2x12min, Rest 2 min Between intervals
C2: 2x8min, Rest 2 min Between intervals

Post distances to comments.

16 comments:

Anonymous said...

Fran continues the welcome back tour with a rousing 15:54 with 65lbs and the Black Band training wheels.

~mikolaĆ­

Anonymous said...

Fran: 7:49 65lbs / blue band

Brian

Anonymous said...

Fran: 10:54 15 lbs, black band

Jane

Anonymous said...

jane. keep up the good work. you are working it.
Big Matt - where you at man. i want to see the machine in action man.

Chris

Nick said...

as Rx'd

4:18

-Rambo

Anonymous said...

Lynn
"Fran"
7:34 ? or 7:43

Anonymous said...

Fran - 8:12 with 45lb bar and using the green band for pull ups. Slow but sure

OD

The Don said...

Chris ive been busy writing my name on walls and various other acts of vandalism

Anonymous said...

Justin -

Fran: 6:41 - PR'ed by two minutes!

Anonymous said...

Fran: 13:56 65lbs/green band

peter

BamBam said...

HaHaHa... Look at the older gentleman throwing the medicine ball much higher than the wimp to his left.

sdaghir@gmail.com said...

That's Mr. Joe, he regularly smoke-checks Nuri.

Anonymous said...

5:13, as Rx'd.

Brendan

Anonymous said...

Mike L: 5:23 rx'd

Andrew Domin said...

7:09-65lbs/blue

Anonymous said...

6:33 rx'd

Indy

14:33
10 to 1 of:

95lb deadlift
pull-ups
one legged squats left and right

Khan