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Most Recent Benchmark was FRAN 2/1/19 on Feb 1,2019 (19 days ago)

Friday Feb 1,2019

Benchmark,Metcon: FRAN 2/1/19SHRED 2/1/20191 STRONGEST LOSER 8(OPTIONAL WORKOUT)Weightlifting: WEIGHTLIFTING 2/1/19Warm Up: WARM UP 2/1/19Other Posted Results

FRAN 2/1/19


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.

***IF YOU FEEL YOU ARE IN BETWEEN LEVELS SEE THE MAP AND TALK TO YOUR COACH ABOUT THE OPTION THAT IS RIGHT FOR YOU.***

Blue Rx: Fran As written

Orange Rx2:  
21-15-9
Thruster (65#/45#)
Jumping Pull Up

Yellow Rx3:  
21-15-9
Burpee
Jumping Pull Up

White MODWOD:  
15-12-9
Elevated Athletic Burpee
Jumping Pull Up

TodayAll Time

Janelle3:21 Rx 3rd best is 3:17
Vincent6:35 Rx 28th 1:27 PR
Kirklin6:20  46th banded pu 55lbs
Charles4:23 Rx 13th
JASON BEN6:24 Rx2 53rd 75# jumping
Nick7:57 Rx2 59th 95lb and jumping pull ups
Trent3:02 Rx2 46th 75#
Laura E6:10 Rx3 40th yellow
Boots6:20 Rx 25th
Todd N3:28 Rx
Ian6:36 Rx 29th PR
Alyssa C5:39 Rx 11th
Heather Lo5:20 Rx3 38th
Sandra D6:59  48th 55#
Rhea5:10 Rx3 37th
Jessie6:15 Rx2 25th
Diana4:01 Rx2 21st
Bill7:38 Rx2 modwod 95# thruster w/jumping PU
Scott B8:00 DNF Rx 35th 10/15 pull-ups new PR for me
Spencer C3:34 Rx 9th Huge PR
Katheryn4:13 Rx2 22nd PR
Cherise3:40 Rx2 20th 1 Feb 2019
Brett L4:40 Rx 17th 95#, Jump pull up
Anna E4:05 Rx3 36th 35#, jumping pull-ups
Taylor B6:50 Rx2 29th 80 strick press
Wesly3:56 Rx 11th
Rachel T5:00 Rx Best 4:47
Derra6:59 Rx 14th
David B5:05 Rx2 48th
Pete5:26 Rx2 49th
eli3:11 Rx 6th PR by a min
Lacey W5:47 Rx2 24th did jumping pull ups and 55 weight
Luis M5:04 Rx 19th
Saori6:55 Rx Dead
Bj5:49 Rx2 50th
Joshua BDNF Rx
Results Posted: 36
Seth B 9:29am
PR’s! Everywhere!!

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