Monday 141201
“Fran”
21-15 & 9 rep rounds of:
Thruster (Men 95 lbs, Women 65 lbs)
Pull-ups
Post time to responses.
Compare to August 21, 2014.
Monday 141201
“Fran”
21-15 & 9 rep rounds of:
Thruster (Men 95 lbs, Women 65 lbs)
Pull-ups
Post time to responses.
Compare to August 21, 2014.
Strength @135. Wod unbroken 4:34
500 m row
50 KBS 35#
400 m row
40 walking lunges
300 m row
30 sit ups
200 m row
20 alternating 1-arm DB snatch 25#
100m row
10 close grip push ups
16:28
Strength – 1 Squat Clean and 2 Thusters.
8 rounds @115, 2 rounds @ 135
Modified Fran @ 75 – 12-9-6
3:24 still a good WOD.
I’m sure if I had been more consistent the last few months then I would have done it Rx.
Fran”
21-15 & 9 rep rounds of:
Thruster (Men 95 lbs, Women 65 lbs)
Pull-ups
I did 18-15 & 9 reps rnds @ 21#’s my pull ups was a combination of blue band
& jumping pull ups for time of 5:01
Strength: 1sq cln 2 thrusters – 31#’s
Warm-up: 10 min EMOM: even- 2 bear complexes w/barbell; odd- “Cindy”
Strength: 10 min EMOM: 1 squat clean + 2 thrusters
– used 155#
WOD: “Fran” as rx’d – 3:50 (PR) [last time was 6:24]
Warm-up
Even – Cindy
Odd – 2 rounds of Bear
Strength
Attempted 95#. Did one round
Then 8 minutes of Max rep sit-ups 175 reps
Fran w/ barbell and did 15 and 9 front squats instead of Thrusters
5:30
Strength @ 145#
Fran as rx’d
4:25 (60 second pr)
Strength @ 95#
WOD as Rx’d = 4:40…..too many breaks!
Great job Stephanie!
Strength 85#
Fran RX
5:01… Really wanted under 5:00…..too much food over break
Strength at 115
WOD as Rx’d (all butterfly pull-ups for the 1st time in a WOD- sets of 3-5)
8:00
Strength @ 65#
Fran Rx’d=3:45
Thanks B!
Strength at 75, all rounds complete
Wod as Rx’d 7:24 thanks for the encouragement nooners!
Fran last week In chicago was 9:xx of course today I wasn’t hungover from all the liquor we bought from walMart! Please please someone tell the people in Ok to sell liquor at Walmart cuZ it’s so much cheaper!!
185 strength
3:12 wod
Power snatch+ 2 squat snatch
Up to 165
WOD w 185#
12 pull ups
9 power cleans
6 front squats
3 S2OH
11:11
3 rounds
Thrusters @95#
Fran rx’d 5:14 (pr)
Great job, Noah and Jim!
Wod w/55#
6:08
1 Squat Clean + 2 Thrusters EMOM for 10 minutes @ 135
Fran RX’d = 4:22 (2 seconds off my PR)
WOD as rx’d=4:36(1 min pr)
pull ups unbroken
Fran 3:57 PR
4:54 previous PR
Strength @ 145#
Fran as rx’d
4:30 (pr). butterfly pull-ups for most of the wod – first time
Strength @ 115
WOD rx’d- 5:31.
75 45# strict press
2000 row
75 55# KB swings
18:54
Strength:
3 rds @ 95
4 rds @ 115
3 rds @ 135
Fran as RX – 5:28
1st time RX – so that’s a PR
Strength emom for 10mins of 1 squat clean + 2 thrusters. 115lbs for 5 rounds then switched to 45lbs dumbells
Fran with 45lbs dumbells in 4:51
Strength w/55
Wod w/55
8:55…couldn’t have done it without the girls 💚💚💚
“Fran”
As Rx’d
Time: 2:58 (0:46 PR)
Everything unbroken
1 sq Cl + 2 Thrusters w/ 85#
Fran rx’d 6:26
Great Job Shannon!! Laura your Butterflies look fantastic! Way to finish strong Sarah
1 SC+2 thrusts EMOM 10 min
185
wod
7:09
Strength @ 115#
Wod rx’d – 4:51 (worked on butterfly pull-ups)
Thanks Ali 🙂
Amazing time Shannon!
1 squat clean + 2 thrusters EMOM 10 min
125#
Did not do Fran….
21 thrusters w 65#
15 push-ups
15 thrusters
Lucas was already done so I decided I was also….. Ha. 🙁
Warm up :
EMOM – 2 bear complex
1 rd Cindy
Strength: EMOM 1 sq clean 2 thrusters
Fran as rx’d – 3:53 pr
Unbroken but not pretty…lost my butterfly a couple times but didn’t come off the bar.
Way to go 5:30 girls. Glad I slept in so I could workout with you all!
Great job, Jamie! Laura your butterfly is looking fine! Ali it’s always a pleasure to workout with you! We got in the zone! Maureen you are getting strong, and Sarah your pull-ups looked great. I’m gonna have to sleep in more often!
Str @ 135
WOD as Rx’d – 6:55
Strength @ 145#
passed on Fran today
easy 1000m row
Strength @ 185 (90%)
Fran – 3:42 (PR by :01)
All pull ups butterfly and unbroken.
Broke rd of 15 thrusters 9-6.
Wow lots of PRs today, well done!!
Strength w 70#
Wod rx 7:24.. First time, not a huge fan ha
Back in the gym after a week off. Woof.
Strength @ 85#
WOD rx (first time) 7:48
I think my last time was 8:45 with 55#
Strength 5@185
5@205
Fran- 4:15… First time ever…worst ever! Puke n rally in parking lot. I hate you Fran
EMOM for 10 minutes:
1 Squat clean + 2 Thrusters @ 205#
“Fran”
As Rx’d
Time: 2:52
EMOM for 10 minutes:
1 squat clean + 2 thrusters @ 135 lbs
“Fran” as Rx’d
3:04
EMOM for 10 minutes
1 squat clean + 2 thrusters @ only 38# (last time used 55# but have been slacking..only about 4 work outs in 2 weeks!)
WOD w/48# (again last time used 55# and was almost a minute faster)
(jumping pull ups)
9:16
Shannon, congrats on PR…. 3:53!!! so amazing!!!
And to do RX and under 3 minutes…seems insane.. I see Breck did and I think he said someone elso did too…a lot of PR’s tonight! Fran is NOT Friendly!!!
Fran 5:17 (lost count on set of 15 so I shoukdnt even be posting this time)
Way off PR.
Boot camp w/Kritie, Joan and Stephanie…(miss you Lisa and Missy!)
Warm up:
100 single unders
15 burpees
100 single unders
10 burpees
100 single unders
5 burpees
March in place for 1 minute
8 bends and 3 squat thrustd
Regular jumping jacks (30 secs)
Order jacks (30 secs)
Circle jacks (30 secs)
10 air jacks
8 push ups
4slow push ups
10 step ups on box holding med ball
20 dips on box
10 one leg step ups on box w/ball )5 ea leg)
Hold med ball, put one leg up and touch ball to leg (5 ea leg)
15 sit ups w/med ball
10 deadlifts w/med ball
30 mountain climbers, jump up and clap
20 Hold feet off ground and touch med ball side to side (10 ea side)
10 shoulder press w/dumbbells
20 slow dumbbell curls
15 lay on back, feet flat on floor, raise and lower dumbbells
Tabata air squats ( 8 rds, 20 secs work and 10 secs rest)
WOD:
10 burpees w/jump over barbell
20 air squats
30 walking lunges
40 box steps
10 shoulder press w/dumbbels
20 push ups
30 kettlebell swings
40 sit ups
Finished w/ab WOD
10 V ups
20 toe touches
20 twists side to side
20 single leg crunches ( ea leg)
20 double leg crunches
20 cross leg lifts (10 ea leg)
20 siders
20 pulsators
20 roll ups
20 heal touches (10 ea side)
30 bicycles
then 1 minute plank hold. Great work girls! Next boot camp Wednesday, Dec 3 at 5:30 PM.
WOD RXd 6:51
Strength@85#
Strength@85 unbroken
WOD RX’d 6:51
FRAN 5:34