Welcome to week #2 of the “I am CrossFit” Challenge! Today we are doing “Fran”. The is a great benchmark workout. We will do this one again in a few weeks……..watch your times go down.
“Fran”
21-15-9
Thrusters RX men 95 lbs, ladies 65 lbs
Pullups
Go HARD!
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WOD Feb 8th
Monday, February 8th, 201001/06/10
Wednesday, January 6th, 201010,000 lbs
10,000 lbs from floor to overhead any way you can
men: 100 lbs
women: 65 lbs
New 3 day Rate!
Monday, October 5th, 2009Happy Monday! I hope you all are off to a great start to your week. We have already had some great workouts this morning and look forward to seeing our afternoon crews at 5:00 and 6:00.
We have just added a new plan for some people with tough schedules that can only get here 3 [...]
Nicole
Monday, July 27th, 2009Congratulations to Nicole Turk today for running a complete 400 meters with out stopping!
WOD 7/25/09
Saturday, July 25th, 2009“Tabata What?” -7 /25/09
4 sets of max reps:
Wall Balls
Pull Ups
Squats
SDLHP
Box Jumps
Sit Ups
Push Press
Do 4 completed sets of each exercise with 20 sec. of work, 10 sec. of rest
40 sec. of rest after each completed exercise before moving on to the next
Count total number of reps for all 7 exercises
