Strength/Skill Work: Overhead squat
WOD
“Fran”
21-15-9
Thrusters
Pull-ups
For time.
Use ~70% of your max thruster weight not to exceed 65/95lbs.
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091102 Monday “Fran”10 comments to 091102 Monday “Fran” |
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Speechless. That is all.
Finally! Tamara is speechless!!!!
Well McKenzie and I are with Kelly doing the college tour during her Fall Break and spent last night outside Blacksburg, VA. This morning we found Crossfit NRV and attended their 6:00 am class. Small space but they have about 45 clients. We did Power Cleans and McKenzie and I both had PR’s (MCK 85 X 3 and KK 155 X 3). The WOD was 21 – 15 – 9 box jumps and kettlebell swings. Results KK 4:01 20″, 44#, MCK 4:43 16″, 25#. Crossfit Asheville was represented well with our preformances.
Randy, Corey, and Shanna, I can’t thank you enough for your awesome coaching this morning. 6:00 am crew…it is good to be back with you guys.
Great work Karl and McK! Glad you were able to train at another affiliate! Enjoy your travels.
tayler 5;08 with 8 kg med ball
john bw 191
6: 11 with 45 dumbells
Name Time Weight Bands OHS Weight
Kim S. 7:05 23lbs green 11lbs
Shawn 8:30 40lbs green 37lbs
Rachel 8:32 28lbs green 33lbs
Robert 9:03 85lbs blue 38/55lbs
Betsy F. 8:30 28lbs gray 33lbs
Britt 8:00 28lbs blue/red 38lbs
Tom 7:38 95lbs n/a 3x5x95lbs
Rustan 10:05 88lbs n/a 3x5x95lbs
Lauren 13:30 65lbs blue/red 1x70lbs
Tamara 13:10 47lbs red(25)blue(20) 5x47lbs PR
Charley 10:45 53lbs n/a 5x33lbs
Eva 8:12 35lbs green 5x69lbs
Tony 11:15 43lbs green(31)+pink(14) 3x43lbs
Dawn 8:46 38lbs green 3x63lbs
Mark 6:12 45lbs blue 5x65lbs
Julie C 9:17 27lbs green 5x53lbs
Julie S 10:50 23lbs gray/+purple 2x32lbs
Dale 9:20 80lbs n/a 5x5x75lbs
Sean 6:44 95lbs n/a 1x165lbs
Jen L 7:26 35lbs green+purple 5x38lbs
Shaye 6:35 35lbs gray Down from 13:12 6/22/09!
Katie 6:57 55lbs n/a 5x5x65lbs
Mike N. 9:05 75lbs none 21,15, grn for 9 5x129lbs
Ashley 7:50 40lbs grey 5x75lbs
Dara 10:03 55lbs gray/red 5x75lbs
Warren 9:15 18lbs green 3x42lbs
Mike P 8:18 80lbs green 5x105lbs
Randy 6:49 65lbs n/a 3x5x88lbs
Brian 8:48 63lbs blue/red 1x83lbs
Leslie Y. 8:56 45lbs green 5x55lbs
Eliz Hake 9:23 55lbs blue 3x90lbs
Elin 8:03 65lbs green 3x95lbs
AmyH. 8:38 22lbs green?
RedFt 7:01 35lbs green?
Janice 7:24 45bs gray+red
Jen S 7:57 28lbs green+purple
Steven 9:43 52lbs(26lbsKBs) blue
Matt B 9:50 85lbs n/a 5x95lbs
thanks Matt!
I forgot to write mine down and this was my first ever Fran so I wanted to share:
9:58 with an 18 lb bar and gray band for pull ups.