Jan 03 2009

January 3, 2009

Published by at 12:01 am under Workout of the Day (WOD)

Saturday 090103

“Strung-out, backwards, and upside down Fran”

For time:
Run 1600 meters
9 Pull-ups
Thruster, 9 reps (Men 95 lbs, Women 65 lbs)
Run 800 meters
15 Pull-ups
Thruster, 15 reps (Men 95 lbs, Women 65 lbs)
Run 400 meters
21 Pull-ups
Thruster, 21 reps (Men 95 lbs, Women 65 lbs)

Post time to responses.

OkieDB 100 Day Go Home Burpee Countdown

Burpees = 98 Total Burpees =4,851

100_7169.jpg

9 responses so far

9 Responses to “January 3, 2009”

  1. # Ginnyon 03 Jan 2009 at 11:32 am

    I wish we were going to be there for this one today. It sounds fantastic!

    3.5 mile road run
    Time: 30:16

  2. # Nicoleon 03 Jan 2009 at 1:14 pm

    “Strung-out, backwards, and upside down Fran”

    For time:
    Run 1600 meters
    9 Pull-ups
    Thruster, 9 reps @ 35lbs
    Run 800 meters
    15 Pull-ups
    Thruster, 15 reps @ 45lbs
    Run 400 meters
    21 Pull-ups
    Thruster, 21 reps @ 45lbs

    Time: 28:40

  3. # Nicoleon 03 Jan 2009 at 1:19 pm

    This is Jennifer under Nicole’s name

    Ginny it was fantastic and you would have liked it

    “Fran on Drugs”

    Run 1600 meters
    9 Pull-ups
    Thruster, 9 reps @ 65lbs
    Run 800 meters
    15 Pull-ups
    Thruster, 15 reps @ 65lbs
    Run 400 meters
    21 Pull-ups
    Thruster, 21 reps @ 65lbs

    Time: 32:40

  4. # Matton 03 Jan 2009 at 1:30 pm

    “Strung-out, backwards, and upside down Fran

    as rx’d: 24:21

    98 mf’n burpees 40 w/ pull-ups

  5. # Breckon 03 Jan 2009 at 3:48 pm

    I signed up today for the SW CrossFit Games Regional Qualifier. Anyone else who is interested, or would like to go as a team, please sign up soon as spots are limited!

    http://www.southwestcfregionals.com/

    “Strung-out, backwards, and upside down Fran”

    For time:
    Run 1600 meters
    9 Pull-ups
    Thruster, 9 reps (Men 95 lbs, Women 65 lbs)
    Run 800 meters
    15 Pull-ups
    Thruster, 15 reps (Men 95 lbs, Women 65 lbs)
    Run 400 meters
    21 Pull-ups
    Thruster, 21 reps (Men 95 lbs, Women 65 lbs)

    As Rx’d
    Time: 16:27

  6. # Lorenon 03 Jan 2009 at 4:04 pm

    5 miles
    = 38:20

  7. # Markon 03 Jan 2009 at 5:36 pm

    Warmed up w/2 rounds of 15 squats, 15 sit-ups, 15 push-ups from knees.

    Did 98 Burpees.

    Ran 1 mile on the road in 8:28

    Hope to do Wacky Strung Out Backwards Intoxicated Fran tomorrow.

    Breck, that 100 Burpee time was amazing. I can’t even fall down 100 times that fast.

  8. # Matt Son 03 Jan 2009 at 8:40 pm

    98 Burpees

    3 rounds per super set

    1a) Dumbell Split Jerk 6 per side (40Ib)
    1b) Swiss-Ball Climber 10 per side

    2a) Front- Loaded Bulgarian Split Squat 8 per side (45Ib plate)
    2b) Dumbell Close-Grip Floor Press 8 (140Ib)

    3a) Dumbell Swing 12 (55Ib)
    3b) Decline Spider-Man Push Up 8 per side

    4a) Single-Leg Dealift 10 per side
    4b) Underhand Inverted Row 15

    About 20 min

    plus all the sprints from the football game

  9. # Denveron 03 Jan 2009 at 11:41 pm

    “Strung-out, backwards, and upside down Fran”

    as Rx’d: 21:07

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