6/22/2012

''The Running Fran'' (06.22.2012)

Warm-up Drills (06.22.2012)
Run 800m
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Sumo Squats
-Shoulder Mobility**
-Calf/Soleus Stretch
-ITB Stretch

''The Running Fran'' (06.22.2012)
For time
Run 800m
21-15-9 reps of
Pull-ups
Thrusters (95/65lbs)

Notes: No weight dropping today, please. Anyone concerned they won't be able to keep from dropping the bars will be encouraged to use dumbbells instead or adjust weight accordingly. Take note of the rough heat we're experiencing today, please train prepared.

Post times to comments.

''Flapjacks'' (06.22.2012)
25-20-15-10-5 reps for time of
GHD Sit-ups
Back Extensions

Mobility WOD

CrossFit Endurance Rest Day (06.22.2012)

6 comments:

  1. Shanie6/22/2012

    The Running Fran
    Completed in 11:38
    Run 800m
    21-15-9 reps of
    Pull-ups
    20# DB Thrusters

    Flapjacks
    25-20-15-10-5 reps completed in 6:36
    GHD Sit-ups
    Back Extensions

    ReplyDelete
  2. 19:05 95lb thrusters

    ReplyDelete
  3. "The Running Fran"
    60#/ red&blue bands
    19:03

    ReplyDelete
  4. The Running Fran:
    15:54 w/75#

    ReplyDelete
  5. The Running Fran
    w/DB Thrusters @ 45#
    14:30

    ReplyDelete
  6. The running fran
    95# Barbell

    11:36

    Jay

    ReplyDelete