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
Programmed: Fri,Oct23,2020 Fri,Jun19,2020 Wed,Mar4,2020 Mon,Jan27,2020 Fri,Sep27,2019 Fri,Feb1,2019 Fri,Aug24,2018 Fri,Jan26,2018 Thu,Jun1,2017 Mon,Jan30,2017 Mon,Nov14,2016 Fri,May6,20161st | 3:21  | Janelle Fri, Feb 1, 2019 | 2nd | 5:00  | Rachel T Fri, Feb 1, 2019 | 3rd | 5:39  | Alyssa C Fri, Feb 1, 2019 | 1st | 3:11  | eli Fri, Feb 1, 2019 | 2nd | 3:28  | Todd N Fri, Feb 1, 2019 | 3rd | 3:34  | Spencer C Fri, Feb 1, 2019 |
1st | 2:36  | Julia Fri, May 6, 2016 | 2nd | 2:50  | Kyra Mil Fri, Aug 24, 2018 | 3rd | 2:58  | Janelle Fri, Sep 27, 2019 | 1st | 2:34  | Christopher T Fri, Aug 24, 2018 | 2nd | 2:40  | Conor Wed, Mar 4, 2020 | 3rd | 2:45  | David P Thu, Dec 21, 2017 |
Janelle | 3:21 Rx | best is 3:17 | Vince | 6:35 Rx | 35th 1:27 PR | Kirklin | 6:20 | banded pu 55lbs | Charles G | 4:23 Rx | 15th | JASON BEN | 6:24 Rx2 | 64th 75# jumping | Nick | 7:57 Rx2 | 70th 95lb and jumping pull ups | Trent | 3:02 Rx2 | 52nd 75# | Laura E | 6:10 Rx3 | yellow | Boots | 6:20 Rx | 32nd | Todd N | 3:28 Rx | | Ian | 6:36 Rx | PR | Alyssa C | 5:39 Rx | 11th | Heather Lo | 5:20 Rx3 | 43rd | Sandra D | 6:59 | 51st 55# | Rhea | 5:10 Rx3 | 42nd | Jessie D | 6:15 Rx2 | 30th | Diana W | 4:01 Rx2 | 23rd | Bill | 7:38 Rx2 | modwod 95# thruster w/jumping PU | Scott B | 8:00 DNF Rx | 42nd 10/15 pull-ups new PR for me | Spencer C | 3:34 Rx | 10th Huge PR | Katheryn | 4:13 Rx2 | 24th PR | Cherise | 3:40 Rx2 | 22nd 1 Feb 2019 | Brett L | 4:40 Rx | 20th 95#, Jump pull up | Anna E | 4:05 Rx3 | 41st 35#, jumping pull-ups | Taylor B | 6:50 Rx2 | 34th 80 strick press | Wesly | 3:56 Rx | 12th | Rachel T | 5:00 Rx | Best 4:47 | Derra | 6:59 Rx | 16th | David B | 5:05 Rx2 | 55th | Pete | 5:26 Rx2 | 58th | eli | 3:11 Rx | 7th PR by a min | Lacey B | 5:47 Rx2 | 29th did jumping pull ups and 55 weight | Luis M | 5:04 Rx | 25th | Saori | 6:55 Rx | Dead | Bj | 5:49 Rx2 | | Joshua B | DNF Rx | |
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SHRED 2/1/2019 Reps WARM UP: - 2 minute shuttle run - 20 banded pass throughs - 15 banded pull aparts - 15 scap push ups - downward dog: 30 seconds - 40m farmer carry - 10 KB sum deadlift high pull - 10 push balls - 10m seal walk - 10 scap pulls - 3 strict pull ups/ ring rows - 5 kipping pull ups/ jumping CTB WORKOUT: *optional partner WOD... take a vote!! 2 min AMRAP - Farmer carry (50#/35#) Rest 1 minute 2 min AMRAP - DB bench Rest 1 minute 2 min AMRAP - pull up (kipping or jumping CTB) Rest 1 minute 2 min AMRAP - KB Sumo dead lift high pull (53#/ 35#) Rest 1 minute 2 minute AMRAP - seal walk Rest 1 minute 2 min AMRAP - push ball (20#/14#) Rest 1 minute 2 minute AMRAP - shuttle sprint ROMWOD - upper body
1st | 3:02 | Trent Fri, Feb 1, 2019 |
Anna E | :) Rx | | Trent | 3:02 | 75# | Jonathan K | Did it! Rx | |
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WEIGHTLIFTING 2/1/19 Weightlifting: Weight 20 min to Find: 1RM Shoulder Press Then perform: 3x3 Shoulder Press at 80-90% of your 1RM for the day. If you are going for a PR make a VERY small jump 2-5# initially. Adding a small amount of loading on this lift can make a big difference.
1st | 115  | Kyra Mil Fri, Feb 1, 2019 | 2nd | 105  | Alyssa C Fri, Feb 1, 2019 Janelle Fri, Feb 1, 2019 | 3rd | 97  | Rachel T Fri, Feb 1, 2019 | 1st | 185  | Todd N Fri, Feb 1, 2019 Charles G Fri, Feb 1, 2019 | 2nd | 180  | JASON BEN Fri, Feb 1, 2019 | 3rd | 175  | Nick Fri, Feb 1, 2019 |
Janelle | 105 Rx | | Vince | 125 Rx | 10# PR | Kirklin | 95 Rx | | Charles G | 185 Rx | | JASON BEN | 180 Rx | | Nick | 175 Rx | | Boots | 170 Rx | | Laura E | Bar and band work/ nursing injury Rx | | Jessie D | 65# Rx | ugh | Todd N | 185 Rx | | Kyra Mil | 115 Rx | | Alyssa C | 105 Rx | | Scott B | 155 Rx | 20# PR | Diana W | 70 Rx | | Bill | 125 Rx | | Spencer C | 160 Rx | | Katheryn | 85 Rx | | Brett L | 155# Rx | | Anna E | 55 Rx | | Rachel T | 97 Rx | PR🍾🍾 | Derra | 90 Rx | | David B | 140 Rx | | Pete | 125 Rx | | Saori | 87 Rx | PR by 2lb | eli | 150 Rx | | Bj | 165 10# PR Rx | | Joshua B | 135 Rx | | Jonathan A | 135 Rx | PR!!! Sat Open Gym. |
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WARM UP 2/1/19 Warm Up: Check In FOAM ROLL: Traps, front of Shoulder, Calves GROUP WARM UP OH DB Carry-40 m each side DB Strict Press-10 reps each side DB Front Squat-5 reps each side DB Thruster-5 reps each side ------------------------------------ YTW's-10 reps each position Spiderman to Hammy Stretch-30 secs Side Plank-20 secs R/L ------------------------------------ Rig Lat Stretch-30 secs Dead Hang-30 secs Arch Hollows-30 secs Strict Pull Up-5 reps Kipping Pull Up-5 reps ------------------------------------ Begin weightlifting, warm up thruster before metcon. COOLDOWN Banded Lat Stretch-2 mins R/L Single Leg Saddle-1 min R/L
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