12.16.13 "FRAN"

December 15, 2013

FITNESS

Strength
High Bar Box Squats at parallel
3reps @70,75,80,80,80% – perform reps on the 2 Minutes

“FRAN”
21-15-9
Thrusters (95,65)
Pullups

COMPETITION

Strength
High Bar Box Squats at parallel
3reps @70,75,80,80,80% – perform reps on the 2 Minutes

Metcon
“Fran From Hell”
Fran – 5min Cap
rest 10 minutes
Fran – 5 min cap
rest 10 minutes
Fran – 5 min cap

EXTRA CREDIT

1. 2Min Amrap Hollow Rockers
2. 2min Amrap V-up Pike situp
3. 2min Amrap V-Twists

Comments

comments

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  1. Big Sexy Reply

    Box squats 3@ 235, 3@ 250, 3×3 @ 270#
    “Fran from Hell”
    1st Fran – 3:28 rx
    2nd Fran – 68 Reps
    3rd Fran – 68 Reps

  2. Josh.O Reply

    Box squats 3@ 210, 225, 240, 240, 240
    “Fran From Hell”
    1st- 3:31 RX (PR)
    2nd- 44 reps
    3rd – 37 reps

    I redlined the heck out of my first fran, and i wanted to vomit every time i touched the barbell. This one was torture in the worst way.

  3. Nate B Reply

    First Fran. Rx’ed the weight, but used the red and blue bands on pullups. 10:55.

    Box squats – 180, 190, 205?

  4. Tommy B Reply

    7:28 @80lb up 10 lb from october

  5. CC Engine Reply

    Hbbs up to 100.
    Fran 12:28 bu 1st time w 55#. (Red & 2 gray)
    Great 530P at CFD w Coach Mr Rx & great crew! 🙂

  6. Kathy Reply

    9:32 (55#/1Red band) vs Fran from October at 8:17 (35#/1blue band)

  7. Big Sexy Reply

    Great Job today with Fran everyone. I saw some awesome performances in my classes! Keep up the hard work and results follow. Tons of improvements today, I love it!

  8. Jack Reply

    3:07 Rx… Great class with great energy! Good job everyone!

  9. PDiddy Reply

    PR’d my Fran today 5:40 Rx!

  10. Ninja Reply

    5:34 rx (*PR)

  11. scott henriques Reply

    hbbs box squat at parallel- 135/135/155/175/195
    ~metcon~

    “FRAN”
    5:44 RX – first time with fran other than in elements w/ bar
    so pr for me

  12. Nikki Whalen Reply

    4:24 taking it easy today with 45# and a red and white band

  13. Tyler white Reply

    HBBS
    185# 205# 215# 215#

    “FRAN”
    ~4:55~RX……. 6 min faster since November.
    200- Sit-ups
    50- GHD
    200- Push-ups
    50-ring push-ups

    2 mile run

  14. Stephanie Sousa Reply

    High bar box squat 3 @ 100, 105, 110
    “Fran” 10:20 #55 red and white band

  15. Hercules Reply

    Hercules PR 4:16. felt great although took a barbell off my shin!

  16. Sonia Blade Reply

    Triple Fran…
    4:58
    4:50
    67 reps

    247 reps total

    Just glad to be able to workout today! Baby and I getting over stomach bug 🙁

    • Sonia Blade Reply

      Oh and box Squats
      3@ 185, 195, 205

  17. Mikey Reply

    FRAN- 15:47 (#85)

    • scott henriques Reply

      awesome job staying ontop of it while wifey was eating fine sushi. hahaha

  18. Jeff B. Reply

    7:20 Rx which is a little slower than last time out. Got some work to do…

  19. Rui Reply

    “Fran”
    6:01 rx (need to get better at my butterfly’s)

  20. neon joe Reply

    Feeling a little under the weather but fought thru for a 4:50 Fran not my best but I made it thru . HB box squat195 ,210,220,220,220

  21. antonia b cardoza Reply

    PR’D today 5:58 RX….thanks for the push pam lambert!!!

  22. KellyG. Reply

    Last month my fran time was 8:15 today’s fran time 5:51 pr for me feeling pretty happy right now, I just wanted to get below the 8 min mark! 🙂

    • KellyG. Reply

      5:51 RX

  23. Booty Droopah Reply

    Pretty Excited PR’d Fran with a 8:31 RX! Thanks for the Push Mr. RX and Fallynne for yelling at me!

  24. Reale Deal Reply

    9:24 Rx Still slow but about a minute better than my last time in October. Pull-ups still slowing me way down but only my 3rd time trying to Rx this so I am happy.

  25. Fallynne Reply

    Fran modified, strict press instead of thrusters
    6:38 (#45, 2 white)

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