091102 Monday “Fran”

OHSKKCor1OHSKKCor3OHSKKCor2Strength/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.

10 comments to 091102 Monday “Fran”

  • Tamara Cohen

    Speechless. That is all.

  • Finally! Tamara is speechless!!!!

  • Mr K

    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.

  • Tamara

    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.

  • john duncan

    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

  • Tara

    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.

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