WOD Blog

Mon, Nov 14 2016

Thu, Feb 23, 2017 at 6:00pm THE 2017 CROSSFIT OPEN!!: Announcement of the first workout OPENS WOD 17.1 Be ready for DB OH Lunges or Thrusters!
Fri, Mar 17, 2017 at 7:00pm SOUTH VALLEY THROWDOWN HOST 7PM: 17.4 Hosting 4 other Boxes
Thu, Nov 23, 2017 at 7:00am 1,000 REP WOD: FREE FOR ALL
Sat, Jan 13, 2018 at 8:00am ABOMINABLE SNOWDOWN 2: 8AM-2PM COME SUPPORT YOUR FELLOW GYM MEMBERS!
Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE!: EVENT STARTS AT 7PM Please show up at 6:45pm to help set up and eat yummy foods
Most Recent Benchmark:
FRAN 6-14-20 on Jun 19, 2020 (55 days ago)
Benchmark,Metcon: FRAN 6-14-20Metcon: ABCON 11/14/16Weightlifting: WEIGHTLIFTING 11/7/16-11/14/16Warm Up: WARM UP 11/14/16SHRED: SHRED Day 5 11/14/16Other Posted Results

FRAN 6-14-20


Benchmark,Metcon: Time-Rx3
FRAN

21-15-9 reps for time

Thrusters (95#/65#)
Pull-ups

GOAL: Finish under 5 mins CAP off at 8 mins

Tip: You are meant to really push the pace on this workout. Scale to a level that will put you at or under the goal! The weight should be fairly light for you. Use today as an opportunity to push past what feels comfortable.

Purpose: Fran is a full body workout that embodies intensity! Furthermore, it is mentally challenging. Conquering this workout in the gym allows us to garner mental strength for life outside the gym.

Blue Rx: Fran As written
Orange Rx2: See Lactic Tolerance Tab

TodayAll Time

Ben5:57 Rx
Andrew R8:00 DNF Rx Finished 2nd round
Cherise4:53 Rx2 55#: ring rows
Sterling8:00 DNF  #75 and regular pull-ups
Justin S6:07 MOD #75 BACK PUSH PRESS Rx2 61st MOD #75 BACK PUSH PRESS
Carolyn6:36  BOTH 55# AND 35#
Bob2:55 Rx 6th PR!!!
Steve M6:36 Rx
Julia2:50 Rx
Brad Le4:36 Rx 18th
Lila6:28 Rx2 30th
Jade7:45 Rx2
Reed7:56 Rx 40th
Heather R8:00 Rx3 DNF
Swede9:06 Rx 45th
Rachel T5:21 Rx PR!!!🎉😂
Charlie6:37 Rx2
Josee7:35 Rx
Eric M5:34 Rx
Eric P6:29 Rx 33rd Turns out I didn't like it today :P
Anthony ADNF Rx3
Keith6:10 Rx3
Megan A9:00 Rx2
Scott C4:53 Rx Didn't get my PR...didn't do squat cleans last time we did Fran either!
Hunter M5:55 Rx never done fran before
Janelle5:38 Rx
Morelia7:58 Rx3 45th Sub ring rows
Tory5:32 Rx 9th
Emily M8:00 -72 reps Rx Freakin pull ups
Scott B8:00 Rx Blah. Not even 1 round completed
Alison S8:00 Rx2 38th 47 reps

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