Lara and Henry
“Fran”
21-15-9
Thrusters 95/65#
Pull-ups
Post times to comments.
Fran is arguably the most infamous CrossFit workout out there. It is well known for its intensity. However, intensity is relative. The goal here is not to go Rx, but to get the best stimulus for you. Doing this day in and day out is what gets you incredibly fit across broad time and modal domains.
Box Brief
On Memorial Day 5/29 we will be holding two classes, a 7am and 9am class.
Tomorrow is Free Class Thursday! Find some buddies to throw down on a fun team workout!
Fran
5:05 RX*
Previous Fran was 7:41 ( 7/11/16)
Huge improvement Tracey!
Fran
7:09
40# and ring rows
Fran 4:57
#65
12-9-6 for pull-ups
Fran- 5:14 rx
Fran – 4:54 #55 to compare scores from 2016. ** 5 minutes PR! **
Next time goal: move to RX weight and keep the stimulus from Today.
CTM and other stuff:
– Push Presses – 45# – 100# (>10# from last week. P.S. Heavy single test is best to try it when FRAN is not around!)
– Planks (laterals, regulars)
– L Sit-up holds to a bar
– Crossover Symmetry
5:37
Mod
15-12-9 pull-up
Fran 2:31 RX
Fran
4:18 Rx
Thrusters ub
Pu 14-7; 9-6; 6-3
CTM
Pp 55-95 then built to heavy single @115 (5# pr)
Body armor
15 spu
Previous Fran time 6:46 Rx from 2015
Nice Work Daphna!!! That’s impressive!
Thanks Tracey!
Fran
2:34 Rx
Thanks for the push Brian!!! 👊🏼
And for the cheering Daphna!!
(Previous 4:11 April 2015)
nice job charlene. Sub 3. impressive
Thanks Alex! You are right there. Sub 3 next time for sure!
Fran
5:0 55# ring rows.
Shouldve done pull ups
Fran
3:13 rx
[previous 3:45]
Big progress these last few months! Keep it up! You’re killing it
4:41
75#
Ring row
Last time was July 2014 12:31 ! LOL
These are some impressive times! Nice work y’all!
Fran
6:21
75#
15-9-6 on the pull-ups
First time