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Egg Harbor Twp Holiday Party
Friday December 9th 4- 8pm
Theresa, Jim, Brian, Lali and Leah
Mindy K
Bobby O
Kelly N
Lift:
15 Min
Back Squat
Build to a Heavy Single
Training:
"Fran"
21-15-9
Thrusters 95/65
Pull Ups
(Last completed 7/11/11)
CrossFit's most talked about WOD. It's the workout from which to measure true work capacity using a strength element, body weight element, and pure metabolic stimulation.
Let's hit some PR's!!
Posts
13 comments:
I KNEW IT!!!!!!! I knew this was going to come up when Lali, J, and I did it the other week after the max deadlift and HSPU workout, lol! See you all later today for some fun!!
This WOD gives me a pit in my stomach every time it comes around!lol.
Fran: 5:52 (pr), last Fran 7:22...I actually couldn't believe it. Really happy with it. But I did skip the lift bc my low back isn't feeling that great..runs down into my butt muscle:{. Not sure if I would have got the same time if I did do the lift. I'll be taking the next couple days off, if not a longer. Need to heal. Great job 930 and congrats on all the PR's!
6:17RX for me. This is a 26 sec PR from Nov 17. (6:43) and shaved off 5:08 from when we did this as a WOD back in the summer. Still chipping away at my goal of 5:00. I'm also still working on the proper thruster form and killed myself on no-reps bc I didn't get my head through. Good work everyone!! Hope you feel better Theresa! You killed it!
Back squat PRd at 170lbs.
8:16Rxd it, first time doing Fran so im happy with the time. Congrats sheri and Theresa.
FRAN,FRAN you ain't no friend of mine ;(
Back in 7/11 9:07 - Today 8:05
(in Oct at the L1 Cert/7:35)
Bad elbows = FRANenemy
Lift: 165LBS
Congrats to everyone!!!
Lift: 225
Fran rx'd: 3:08
12 sec pr
Great efforts by everyone at 4:30 today and a great turn out for Fran...two heats!!!
Fran Rx'd 5:56,
last time 6:22, :26 sec pr, still room to improve. rd 15 pull ups slowed me down today.
Justin way to crush it again! Mary B Nice PR and Jeff B great Fran time for your first time!
Great work 5:30 Tony, and TIm you guys were flying!
Oh Fran... What'd I ever do to you?
Lift: 225lbs
WOD: 3:56
12 sec PR
Great work Steve, Dan and Dan...and Mike, too!!!
great job 5:30 class
Fran rx'd 3:38
Lift: 180
No Fran for me!
Mary... way to crush your PR! Awesome job!
Congrats to everyone else too! Theresa, hope the back feels better soon! Sherri at the rate you are going you'll be under 5:00 in no time!
Congrats everyone!
No lift
Fran: 7:09 rx, prev 9:10 rx (3/2010)
Hell yeah, Mary! :)
3:27
12/6/11
4:40
1/9/12
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