WOD Blog

Fri, Feb 1 2019

Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD!: 8:30AM free for anyone modifications will be provided.
Most Recent Benchmark:
FRAN 6-14-20 on Jun 19, 2020 (55 days ago)
Benchmark,Metcon: FRAN 6-14-20SHRED 2/1/20191 STRONGEST LOSER 8(OPTIONAL WORKOUT)Weightlifting: WEIGHTLIFTING 2/1/19Warm Up: WARM UP 2/1/19Other 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

Janelle3:21 Rx best is 3:17
Vince6:35 Rx 35th 1:27 PR
Kirklin6:20  banded pu 55lbs
Charles4:23 Rx 15th
JASON BEN6:24 Rx2 62nd 75# jumping
Nick7:57 Rx2 69th 95lb and jumping pull ups
Trent3:02 Rx2 52nd 75#
Laura E6:10 Rx3 yellow
Boots6:20 Rx 32nd
Todd N3:28 Rx
Ian6:36 Rx PR
Alyssa C5:39 Rx 10th
Heather Lo5:20 Rx3 42nd
Sandra D6:59  50th 55#
Rhea5:10 Rx3 41st
Jessie6:15 Rx2 29th
Diana4:01 Rx2 22nd
Bill7:38 Rx2 modwod 95# thruster w/jumping PU
Scott B8:00 DNF Rx 42nd 10/15 pull-ups new PR for me
Spencer C3:34 Rx 10th Huge PR
Katheryn4:13 Rx2 23rd PR
Cherise3:40 Rx2 21st 1 Feb 2019
Brett L4:40 Rx 20th 95#, Jump pull up
Anna E4:05 Rx3 40th 35#, jumping pull-ups
Taylor B6:50 Rx2 33rd 80 strick press
Wesly3:56 Rx 12th
Rachel T5:00 Rx Best 4:47
Derra6:59 Rx 15th
David B5:05 Rx2 55th
Pete5:26 Rx2 57th
eli3:11 Rx 7th PR by a min
Lacey B5:47 Rx2 28th did jumping pull ups and 55 weight
Luis M5:04 Rx 25th
Saori6:55 Rx Dead
Bj5:49 Rx2
Joshua BDNF Rx

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