Way to Run Marc! A true Pirate/Greenway Run.
Thanks for representing Bro.
Warm Up:
200 Jump Rope
5 KB Swing
10 Air Squats
9 Bar Only Push Press
Skill:
15 Med Ball Cleans
(1 Round pre WOD - 2 min rest between sets)
3 Rounds = Post WOD
WOD:
"FRAN"
Pullups
Thrusters
21-15-9
- Men = 95lbs / 65lbs Women
- Jumping Pullups = 3x
6 comments:
13:05 vs 14:30 on jan 12, must be the spinach, broccoli, and coaching. better time still the same pain
nice work Joe, taking minutes off!
9:36 PR by 14 sec.
I agree w/ Joe, a little faster, but hurts just as bad...
No "Fran" for me--RX'd yesterday on the deadlifts
(jumped rope, punched the bag & rowed--thanks Doug for the alternate workout)
Great job guys!!
Tina
Wow. Out of 15 peeps that completed the WOD - 10 attained a Personal Record (PR). As CrossFitters yourselves...I emplore you....please challenge any protocol in any Fitness Center with these results.
If you have any buddies who are working out...please have them try this stuff! :-) After Coaching for 12 years...I haven't found anything better.
Personal Record for Dougie today -
6m 43sec - IF (big IF) I can control my breathing...I see a sub-6 in the future. Can we (CFAI) all count on each other to "Push" in March to the next level? LT and I are ready? Are you guys ready to commit?
Sandbox Rules.
PS - congrats to:
1. Chad for smokin' a PR - after a chest/shoulder and squat day prior. Very tough
2. To Joe for touching the ball on each rep with 95#. Not many peeps will ever know what a 30" femur looks like.
3. Tina for sucking it up and coming in on a day that all of us would have given her a "bye" round.
Way to go guys!
KT says "bring it on"
I, unlike alot, did not set a pr today, no excuses. Good job to all who did.
8 mins even
55#
RX pullups
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