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
I wish we were going to be there for this one today. It sounds fantastic!
3.5 mile road run
Time: 30:16
“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
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
“Strung-out, backwards, and upside down Fran
as rx’d: 24:21
98 mf’n burpees 40 w/ pull-ups
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
5 miles
= 38:20
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.
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
“Strung-out, backwards, and upside down Fran”
as Rx’d: 21:07