WOD Blog

Mon, Jan 30 2017

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
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
monica b
Most Recent Benchmark:
FRAN 6-14-20 on Jun 19, 2020 (55 days ago)
Benchmark,Metcon: FRAN 6-14-20SHRED: SHRED 10/30/17Weightlifting: WEIGHTLIFTING 1/30/17-2/6/17-5/4/18Metcon: STRENGTHCON 1/25/18Warm Up: WARM UP 2/6/17Other Posted Results

FRAN 6-14-20

Benchmark,Metcon: Time-Rx3

21-15-9 reps for time

Thrusters (95#/65#)

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

Spencer C4:53 Rx
Samuel C8:55 Rx 44th
Taeja7:43 Rx2 65# green band pullups
Nick8:00 Rx2 DNF -final pull ups. Sub jump pull ups x1
Caitlin8:00 dnf Rx3 46th finished 15s
Cherise6:59 Rx3
Sterling8:00 DNF Rx I was careful with the Thrusters. I only got to 8 Thrusters of round 2. :(
Luis MDNF Rx
Ben5:33 Rx 27th
monica b6:25  49th used 2 8lb weights for thrusters and did ring rows
Cory W5:54 Rx2 60th push press instead of thrusters
Morelia8 mins 81 reps Rx3
Lila8:00 DNF Rx2 4 thrusters and 9 pull ups left. 55# and pull ups
Rachel T4:47 Rx 6th PR! 💥
Heather R8:00 Rx2 38th DNF 72 reps.
Leland630 Rx2 75#
Diane8:00 Rx3 Didnt fin. Got round two + t jumping pull upd
Corin8:00 Rx2 38th Had 7 pull-ups remaining. Mixed between ring rows and lipping pullups
Keith7:22 Rx3 Light Fran
Eric K6:45 Rx2 64th
Janalyn6:38 Rx2 31st
Hunter M4:37 Rx 19th
Kevin E8:00 DNF Rx3 89 reps. need to push through heels and elbows up in front rack
McKenna S6:58 Rx2 34th
Zach SPull Ups, DNF by only 1 Rx2 50th
Megan ADNF Rx red band assist pull up (did 13/15 thrusters)
Scott C3:56 Rx 12th
Anthony A8 dnf Rx2 51st 62 reps
Charlie6:28 Rx2
Madeline7:58 Rx 19th
Steve H5:55 Rx 30th
Jeremy BDNF Rx 62 rep's strict pull ups, sub push press
Jacob W6:33 Rx2 63rd
Emily M8:00 2 reps to go Rx 20th
Covi7:03 Rx2 35th
Saori6:33 Rx
Ammon8:00 Rx2 70th

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