4.14.14 "FRAN"

April 13, 2014

This is it! This is the DAY!! The day you have all been waiting for, the day you can TEST YOUR FITNESS!!!
The last few weeks we have been hitting a lot of benchmark wods and today is the ultimate test. We all have a love/hate relationship for FRAN. She is the Ultimate, Sexiest and most Elegant CrossFit Workout ever designed. Push and Pull, Weightlifting and gymnastics, upper body and lower body, all deadly combinations. She pushes us mentally and physically and she does this all under 10 minutes!!!
Today I want you all to give it everything you got and see how far you have come from the very 1st time you had done FRAN. On the Whitboard please write your 1st fran, your last fran and todays fran scores, in that order!!!

KILL THEM ALL!!!

FITNESS

WARM UP:
AMRAP 10
Dodeball
every time you are hit you must do 5 burpees before returning back in

“FRAN”
21-15-9
Thrusters (95,65)
Pullups10 Minute Cap
Scale appropriately

GROUP COOLDOWN AND STRETCH

COMPETITION
1. WARM UP
3 rounds not for time
2 Rope climbs with minumal break and minimal pulls
10 GHDSU as fast as humanly possible
50 Double Unders UB-start over if you fail
rest as needed

2. STRENGTH
EMOTM 7
1 Squat Clean Thruster
try to hit a max effort in 7 attempts only

3. METCON
“FRAN”
21-15-9
Thusters
Pullups

4. MOBILITY-Immediately after the wod grab a roller or a band and get proactive on your mobility

EXTRA CREDIT

ENDURANCE (from crossfitendurance.com)
SHORT INTERVAL (SI)
(Mon Tue or WED)
6-10 Sets
Swim : Repeat :60 on, :90 off until form/pace deteriorates
Bike : Repeat :60 on, :90 off until form/pace deteriorates
Run : Repeat :60 on, :90 off until form/pace deteriorates
Row : Repeat :60 on, :90 off until form/pace deteriorates
CORE/ACCESSORY
a. 4x max L-Sit Holds
b. 4x 10 Bent Over DB ROWS

ANNOUNCEMENTS

EVERY Saturday – 10am
The “SKILLZ” Course
with Coach Keith Lupien
Each week will focus on a different SKILL
Hosted at CrossFit Bridgewater

May 4th – Sunday
“Barbell BeatDown”
Team Competition
at Whaling City CrossFit
Teams of 2 Same Sex
RX and Scaled Divisions
Sign up here:
https://whaling-city-crossfit.theboxhq.com/events/wccfs-partner-throwdown

April 27th – Sunday
2pm at CFB and 6Pm at CFD
Wild Tree Cooking Workshop
Learn 10 Paleo Crock Pot Recipes
and prep them for the weeks ahead.

May 30-June 1st
Reebok CrossFit Games NorthEast Regionals
Canton, MA
Tickets available now on games.crossfit.com or follow this link:
https://events.cuetoems.com/cfregion_2014/OnlineTicketSales.aspx?l=54613&evt=&sh=

Comments

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  1. CC Engine Reply

    7:13 45# Unbroken, STRICT blue . added gray.
    Great 900 am class! Thx Big S! 🙂

    • CC Engine Reply

      Last in Dec -12:28, 55#, red & 2gray kipping.

      • CC Engine Reply

        First Fran- 1.6.12! CFB. My 2nd real CF class, first girl wod –
        9:28 – 15# bar (Lol) , green & blue bands!
        I guess I have improved over the last 2 years!
        But regular attendance is important, which Is hard w injuries & sickness, babysitting the Jack, etc. Lol… but still plugging away! 🙂 🙂
        CF4LIFE 🙂

  2. Almen Reply

    5:58 Rx
    Last Fran 6:25

    • Mr. Rx Reply

      nice job ALL-MAN

  3. Brian C Reply

    3:42 RX (2 second pr)…

  4. John Fitz Reply

    12:30

    21 – #75 , RX PU

    15 – #75, Grey band
    9- #74, Grey band

    • Mr. Rx Reply

      Where did you loose a pound on the last set of thrusters??? LOL

      Nice job John

  5. Mr. Rx Reply

    FINALLY PR’d FRAN…after almost 3 years

    2:31!!! Previous 2:47

  6. Dave Barry Reply

    Missed Fran on Monday. Make up on Tuesday 11:5 9 @ #75 red band pull ups. Thanks to members and Jason for the push I desperately needed.

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