100315 Monday “Fran”
Make sure those hands don't rip Jamie!
WOD
21-15-9
Thrusters (Use 70% of thruster or push-press 5RM not to exceed 95/65lbs)
Pull-ups
For time.
5 minutes to rest
4×200m build-ups with 200m walk back recovery
Build-up meaning work into a pace you are comfortable with. Run, do not jog, and run progressively faster if you are feeling up to it. The most important part is to focus on run technique and staying relaxed while running faster.
So, I guess this means I have to do Fran again when I get back…which I dread. D-R-E-A-D.
Last WOD at CrossFit Threshold before we head back to Asheville.
1500m row OR 100 double unders OR 400 single unders
400m sandbag run (50/25 lbs)
2000m run
14:06
Hmmm, a 1500m row or 100 DUs? Which do you think I chose? Haha, yeah, I’ll take the DUs, thank you very much.
seriously? this is what Im coming back to tonight?
Name Time Weight Bands
Maggie 7:45 35lbs purple+blue
Kim S. 6:42 28lbs red+blue
Wendy 8:16 42lbs blue+purple
Dawn 6:21 45lbs blue+red
Robert 8:45 85lbs n/a
Tom 5:57 Rx’d @ 95lbs n/a
Carly 7:58 45lbs n/a
Rustan 8:58 Rx’d @ 95lbs n/a
Dale 8:47 88lbs n/a
A 10:50 48lbs blue+red
Lindrum 11:00 38lbs blue+red
Becca 9:11 48lbs n/a
Kimberly 10:34 52lbs 2 purple, bluex9
Christina G. 9:09 28lbs green+purple
Red 7:20 65lbs red+blue
Carolyn 10:58 23lbs blue+red
Mike N. 8:26 Rx’d @ 95lbs n/a
Marin 8:15 38lbs red
Katie 8:22 Rx’d @ 65lbs n/a
Beth 8:04 35lbs green
Phil B. 10:30 38lbs red
Anne 9:34 65lbs 2 purple
Brian T. 9:55 75lbs n/a
John 9:37 Rx’d @ 95lbs n/a
R.S. 6:45 75lbs redx21, greenx15/9
Jen Leister 12:32 65lbs red
J$ 10:16 65lbs blue+red
Amanda 10:36 38lbs blue+purple
M3 12:22 Rx’d @ 95lbs n/a
Fran on Saturday @ CF Cert 3/13/10
Daniel 5:57 Rx’d @ 95lbs
Sean 6:55? Rx’d @ 95lbs
Shanna 4:58 Rx’d @ 65lbs
great times at the Cert you three! Congrats again!
wa wa M3! none of this 20 minute bologna..
Done tuesday aft. Fran as rx’d: 4:49