6.15.13 "Fran"

June 16, 2013

Congrats to Everyone who did the Ruckus this weekend. It was WICKeD FuN!!!
Pictures will be on Facebook soon! Are you in our “CrossFitters” group on Facebook? If not your missing out on the inside scoop. This is not a PG group be aware, 18 plus only.

Bob Harper Loves Fran Too!!!

Fran
21-15-9
Thrusters (95,65)
Pull-ups

Time to retest this Beast!!!

Cashout:
50 Sit-ups
30 Push-ups
50 Sit-ups
30 Push-ups
50 Sit-ups
30 Push-ups

Or

3 Rounds of
50 Sit-ups
30 Push-ups
For time

Your choice 🙂

Competitors
Oly Warmup:
UB Hang Squat Clean 5×3
moderate-fast-pretty
rest :60sec exactly

1a.Bench Press 3×3 reps across–heavier than last week
1b. Max Strict Pullups x 5 sets with 20lb Vest
2a. DB Seated Arnold Press 4×8
2b. Ring Rows or Lat Pulldown 4×8
3a. Dynamic Snatch Grip Shrugs 4×5
3b. DB Row on bench 4×8
4a. DB Side Raise 3×12
4b. Band Pull aparts 3×15
–Start rocking out these supersets with minimal rest :30-45sec between sets.

Rest at least 20mins

WOD:
FRAN

—posted by MR. RX

Comments

comments

About the Author
  1. big sexy® Reply

    fran- 4:15 Rx

    #GreatJobByEveryoneToday
    #PaLeochallengeisoveR
    #killinit

  2. JJ Reply

    Fran last night 5:24.. Was a pr for me, I died in the middle tho… Where I should have been able to pick it up.. really need to work on endurance! Might be time to add sprints after wods instead of jus thinking about them lol

  3. Jenny O Reply

    9:04. Cut 4:40 off of my time. My previous time was 13:44 back in mid May!

Leave a Reply

*

captcha

Please enter the CAPTCHA text