Wednesday, September 19, 2012

Posted by Mandee on September 18th, 2012

31 responses

Warm up: 400m run 3 rounds 5 push ups 10 air squats 15 double unders WOD: "Fran" 21-15-9 thrusters 95/65 pull ups Powerlifting: A1. 3 x 3 high bar back squat @ 93% 1RM, rest 3 minutes A2. 3 x 3 weighted pull ups, work up to a max set, rest 3 minutes B1. 3 x 10 reverse hypers, rest 30 seconds B2. 3 x 10 DB press, rest 30 seconds

31 responses to "Wednesday, September 19, 2012"

Mandee says:

September 18, 2012 at 3:03 pm

Team work at its best! Looking good guys! :)

Stacey says:

September 18, 2012 at 3:21 pm

Stace and Trace!! Bestie team!!

Dennis, my skin twin! And Tye looking beastly!!

Love this pic!

Mac says:

September 18, 2012 at 4:01 pm

what great pictures!

Haley says:

September 18, 2012 at 4:01 pm

Loving these pictures! Looking strong Stacey & Tracy and of course Dennis & Tye

Darryl says:

September 18, 2012 at 4:12 pm

Stacey and Tracy kicking butt at the partner WOD!

Darryl says:

September 18, 2012 at 4:12 pm

Stacy and Tracy kicking butt at the partner WOD!

Tasha W says:

September 18, 2012 at 4:17 pm

Some of my most fav CF peeps all in one WOD photo!! LOVE it!!!!! Miss y'all already!

Tracey says:

September 19, 2012 at 12:03 am

My "GOLDEN GIRLS"!!!!!!!!!
Great moments captured here.

Good luck to everyone that has a date with FRAN today!

AP says:

September 19, 2012 at 2:14 am

Rx 4:24 PR (27 seconds)

Shawn R says:

September 19, 2012 at 3:42 am

Good pics.

Today was my first time doing this one. The first round of 21 was unbroken for the thrusters and pull-ups... the next two rounds were not :)

7:01 rx

Mandee says:

September 19, 2012 at 4:14 am

Nice work Shawn! That's a great time for your first go at Fran!

Mac says:

September 19, 2012 at 5:26 am

excellent job Shawn!

Don says:

September 19, 2012 at 7:57 am

My legs, especially knees, are dead from yesterday's SDL/sprint WOD. What a lethal combination!

Clair Lee says:

September 19, 2012 at 8:50 am

8:40 Rx'd. A big huge thank you to Tracey for encouraging me to go Rx'd! Thanks Tracey for the push and coaching me thru. Thanks to Meag as well for counting! :)

AP says:

September 19, 2012 at 9:24 am

Dude, that is gnarly awesome for your firt time and for how long you've been Crossfitting. My money is you cut this time in half next time!

Shawn R says:

September 19, 2012 at 12:09 pm

Thanks everyone... I appreciate it. I definitely know what to expect next time. Still feeling it as I sit here.

Aaron, I started mid June.

Ben L says:

September 19, 2012 at 12:50 pm

6:46 Rx'd
Very happy for my first Fran, Especially considering I just wanted to finish Rx'd. Great WOD. I know I'll be feeling it tomorrow.

Stacey says:

September 19, 2012 at 12:50 pm

Yay, shawnald!!!

You so beastly!

Tracey says:

September 19, 2012 at 1:34 pm

Ummmmmm! That's freakin awesome.

Tracey says:

September 19, 2012 at 1:35 pm

Clair, you just needed a little reassurance. You had it done like a boss.

Mandee says:

September 19, 2012 at 1:52 pm

Awesome work Ben!

David M. says:

September 19, 2012 at 2:01 pm

Well I put it off for long enough. First date with Fran. Got to 2nd base with a 5:05. Nathaniel made it all the way home. Great work!

Nathaniel says:

September 19, 2012 at 2:05 pm

Great job Ben! I'm super impressed.

Nathaniel says:

September 19, 2012 at 2:08 pm

I dont know of anyone who's first Fran time is 5 seconds from being sub 5 minutes. Thats amazing dude!

Justin says:

September 19, 2012 at 2:08 pm

2:52 rx'd
Tied PR from january 2011

Kerri says:

September 19, 2012 at 2:12 pm

8:20 rx'ed. 17 second PR from Sept. 2010
Since that time, I've waxed and waned in my weight gain and am 20# heavier now than I was then... So, altogether, I'm happy with a PR today.

Nathaniel says:

September 19, 2012 at 2:17 pm

3:35 rx ( PR by 2 min. )

And just like last time I did Fran I had to take a half hour cold shower with lots of dry-heaving. I'm such a drama queen.

Meag says:

September 19, 2012 at 2:54 pm

You are awesome, Clair! =]

Mac says:

September 19, 2012 at 4:41 pm

Wow ... you are ridiculous! nice job.

Mac says:

September 19, 2012 at 4:42 pm

you really are.. but what a great time!

Mac says:

September 19, 2012 at 4:44 pm

5:30 rx (PR by 1:04)

Fran - what a woman!

________________

Haley's first time = 8:50 rx'd - she is awesome!

Wednesday, September 19, 2012

31 responses to "Wednesday, September 19, 2012"

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