Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Fran (8 minute cap) Last done 7/10/17
21-15-9
Thrusters(95,65)
Pull-ups
Option 2:
Fran(10 minute cap)
21-15-9
Thrusters(75,55)
Pull-ups
Option 3:
“Burp Fran”
AMRAP 8:
7 Burpees over the bar
7 Thrusters (45,35)
7 Pull-ups or ring rows
* Scale loads as needed.
Endurance & Stamina
Row four 500m pieces. Set the rower for four 500m pieces with 2 minutes rest between rows.
CFS Brief:
Day 2 of 21 day challenge.
*Spartan Race Saturday May 12th 2:30pm heat. Here is the link to sign up. The team name is CrossFit Synergistics and the race password to sign in is “race2018”. Use any of these codes for a discount. “racenow10 or “spartan30” or athlinks2018. https:/www.spartan.com/en/race/detail/3350/overview
Kettlebell Kitchen is an easy & convenient way to clean up your nutrition and reap all the benefits that come from clean eating. KBK offers a variety of meal plans for things like Sport Performance, Fat Loss, Pure Paleo, Muscle Gain and more! The order cutoffs are:
Wednesday evening by midnight for Sunday delivery
Saturday evening by midnight for Wednesday delivery
(deliveries will be made late at night so plan on pick up for Monday and Thursday)
Ouch. And “cough!”
7:15 @ 75# (previous 6:47 @ 75#).
Thrusters were the killer. Pull-ups felt surprisingly good.
Great PR’s by a bunch of folks today. Big shout out to Marc and Becka!
Awesome to hear of the PR’s and people having “Fun with Fran”!! I see this photo of Hanna and it’s like looking in a mirror 🙂
I never said it was fun! Nobody has fun with Fran…well…nevermind 😉
5:09 rx
Previous: 5:47 rx
I thought that was you in the picture Deb. The key is that the photographer must take the picture while looking upward to make you look taller. Other than Hanna having a few inches on you, you two are really almost identical. Which also means that Hanna and Katrin Davidsdottir are also almost identical. If A = B, and if B = C, then A = C.
No Fran for me today! I chose to go with option 3 with pull-ups:
AMRAP 8
7 burpees over the Bar
7 thrusters (55#)
7 pull-ups
Score: 4+4
Another day of sensible choices! But a good workout, nonetheless.
4:59 rx
I’m glad I’m not the only one that sees this Ken. Frankly, I find the remblence uncanny.
“End of a Decade” 31:21 (1:36 PR) Performed to the album “Indestructible” by Disturbed 😬
1,200M Row
50 Push Ups
50 Sit Ups
800M Row
40 Push Ups
40 Sit Ups
400M Row
30 Push Ups
30 Sit Ups
200M Row
20 Push Ups
20 Sit Ups
100M Row
10 Push Ups
10 Sit Ups
Awesome Deb!
3+15 65# option 3 (7 burpee, 7 thrusters, 7 RR) 8min cap
6:18 rx. Thanks Hanna for convincing me to go rx for my first go at Fran! It was all mental!
6:05 (75#, rr)