''Viking Frank'' (09.01.2009)

Warm-up Drills (09.01.2009)
500m Row
21-15-9 reps each of
PVC Thrusters
Jumping Pull-ups
Use loaded barbell Thrusters and Pull-ups to prepare yourself for the heavy movements in the WOD. Final set and rep schemes should be executed as if you were heading into a Max Effort WOD.

''Viking Frank'' (09.01.2009)
Complete 3 Rounds for time of:
Row x 250m
15 x Thrusters (155lbs)
15 x Chest-2-Bar Pull-ups (30lbs)
Row x 500 m
12 x Thrusters (155lbs)
12 x Chest-2-Bar Pull-ups (30lbs)
Row x 750 m
9 x Thrusters (155lbs)
9 x Chest-2-Bar Pull-ups (30lbs)

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Safety Note: If you are following this site but do not train with us please take safety into account and scale as necessary.
The CrossFitters taking on this beast have been training for more than a year, some of which were competitive in the Northeast Regional Qualifiers for the CrossFit Games. This is by no means implying that ''Viking Frank'' is an insurmountable challenge, we just hope that all of our athletes near and far consider safety to be paramount. ''Viking Fran'' is listed below in case anyone feels like cutting their teeth on the original monster. Those days in the garage were amazing to behold.

''Viking Fran'' (09.01.2009)

Complete 3 Rounds for time of the following
Row 250 m
15 x Thrusters (135lbs)
15 x Pull-ups (20lbs)
Row 500 m
12 x Thrusters (135lbs)
12 x Pull-ups (20lbs)
Row 750 m
9 x Thrusters (135lbs)
9 x Pull-ups (20lbs)

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CrossFit Endurance WOD (09.01.2009)
Tempo 85% x 95%
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

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