From the green band in Nov '09 to completing WODs with no bands in January!
Strength/Skill Work Snatch Balance: 3-3-3-3-3
WOD
Max rep thrusters for 90 seconds
60 seconds rest
Max rep pull-ups for 90 seconds
60 seconds rest
Max rep thrusters for 60 seconds
60 seconds rest
Max rep pull-ups for 60 seconds
60 seconds rest
Max rep thrusters for 30 seconds
60 seconds rest
Max rep pull-ups for 30 seconds
Use your “Fran” weight or see a coach for what weight to use. Post total thrusters and total pull-ups and weight to white board.
**Date Night: Have a night out Tuesday January 26th at Province 620 Restaurant. From 4pm until close 10% of all proceeds benefit Project Access. More information here. **
Bwahahahaha. I said last night, “I have this horrible feeling that Shanna is programming Fran for tomorrow.” I was close…
August 28 at 55 lbs with the blue band for pullups: 27 thrusters + 41 pullups = 68 reps
Today Rx’d at 65 lbs with no band for pullups: 36 thrusters + 32 pullups = 68 reps
I will have my Rx’d Fran, people, haha. Thanks to the 6:00 am crew for the motivation, as usual.
Name Total Reps Weight/Bands Snatch Balance
Kimberly 113 35lbs/red+purple 32lbs
Julie S. 50 28lbs/grey 28lbs
Mark B. 91 65lbs/red+purple 55lbs
Micah 101 28lbs/purple+blue 23lbs
Red 85 65lbs/blue 35lbs
KK 150 Front sqts 11lbs/red 22lbs
Jen L. 74 55lbs/blue 45lbs
Marin 78 28lbs/purple+red
Sean 107 Rx’d 85lbs
Katie 86 Rx’d 50lbs
Shawn 73 48lbs/green 55lbs
Dan 99 70lbs/none 55lbs
Wendy 96 50lbs/green 35lbs
Miriam 115 18lbs/grey 23lbs
Kim 104 22lbs/green 11lbs
Matt B. 79 Rx’d 75lbs
Dawn 111 38lbs/green 18lbs
Rustan 91 Rx’d 75lbs
Carly 108 1 arm 20lbs thrusters
Robert 93 70lbs/none 45lbs
Betsy F. 92 32lbs/Green 28lbs
Britt 119 32lbs/red 28lbs
Annie 83 38lbs/blue 23lbs
Tom 100 Rx’d 75lbs
T-Bone 68 Rx’d 45lbs
Jana 67 11lbs/grey 11lbs
Aileen 81 28lbs/green 18lbs
Eva 114 35lbs/red+purple 45lbs
David H. 84 Rx’d 95lbs
Bruce 70 18lbs/green 18lbs
Becca 91 38lbs/none 18lbs
Loren 68 65lbs/none 65lbs
Terumi 82 35lbs/red 45lbs
Shonnie 97 11lbs/green+purple 11lbs
MCK 96 28lbs/blue 27lbs
Chris S. 98 Rx’d
Shalene 84 28lbs/red 28lbs
Rebecca 85 11lbs/grey
Daniel Sm 134 Rx’d
Phil B. 75 28lbs/purple
Brooke S. 71 48lbs/red+purple
Chris T 71 65lbs/red+purple 65lbs
Beth 83 28lbs/green+purple
Pancho 91 75lbs/blue
Seth 103 45lbs/grey
M3 89 95lbs/grey 85lbs
Brian 87 45lbs/none
Amanda 80 38lbs/blue+purple 23lbs
Shannon 101 65lbs/purple 45lbs
e hake 81 65lbs/none 45lbs
John 86 Rx’d 95lbs