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SATURDAY, NOVEMBER 01, 2014

Posts Tagged ‘Fran’

Workout of the Day: Sunday 9-23-2012

WOD 1: “Fran” 21-15-9 reps for time of:

  • Thrusters (95/65)
  • Pull Ups

 

WOD 2: Complete for time:

  • Run 1200m (Anytime Fitness Loop)
  • Rest 3:00
  • Run 1200m





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Workout of the Day: Sunday 1-29-2012

WOD 1: “Fran” 21-15-9 reps for time of:

  • Thrusters (95/65)
  • Pull Ups

WOD 2: “Annie” 50-40-30-20-10 reps for time of:

  • Sit Ups
  • Double Unders





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Workout of the Day: Thursday 10-20-11

What a great day in the box!!! Starting with the 5am crew clear till the end we had some awesome performances! 55 people had a date with Fran and Stan today and they are all better off knowing these two fella’s! Below are the people who “Rx’d” Fran, this means they did the workout as prescribed and each movement used the recommended weight with no assistance for the pull ups. While we celebrate every accomplishment, here are some:

Rx Fran results from 10-20-11:

  1. John 2:40 (PR)
  2. Andy 2:52 (PR)
  3. Tyler 3:20
  4. Josh 3:28 (PR)
  5. Big James 3:54
  6. Dennis 3:56 (PR)
  7. Mike 4:29 (PR)
  8. TJ 4:45 (PR)
  9. Steve 5:09 (PR)
  10. David D. 5:33 (PR)
  11. David P. 5:35 (PR)
  12. Dan D. 5:37
  13. Chelsey 5:59 (PR)
  14. Eugene 6:00 (PR)
  15. Matt 7:47
  16. Doug 7:48
  17. Big Joe 7:49
  18. Shannon 8:05
  19. Jason 8:21 (PR)
  20. Bjeorn 8:44 (PR)
  21. AJ 9:06
  22. Monty 9:45 (PR)
  23. Acacia 9:46 (PR)
  24. Brandon 10:40 (PR)
  25. Jenni 11:05 (PR)
  26. Paul 12:05 (PR)
  27. Adam 13:24 (PR)

——————————————————————————————————————–

WOD 1: “Fran” 21-15-9 reps for time of:

  • Thrusters (95/65)
  • Pull Ups

Scaling: Thrusters A: 45/25 B: 65/45 C: Rx

WOD 2: “Stan” 21-15-9 reps for time of:

  • Sumo Dead Lift High Pulls (95/65)
  • Burpees

$$: Run 800m backwards

 





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Workout of the Day: Friday 8-12-11

WOD 1: “Fran” 21-15-9 reps for time of:

  • Thrusters (95/65)
  • Pull Ups

WOD 2: Deadlifts BW x 75

$$: 400m Side Shuffle





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Workout of the Day: Monday 6-27-11

WOD 1: “Fran” 21-15-9 reps for time of:

  • Thrusters (95/65)
  • Pull Ups

————————————————————————–

WOD 2: 3 rounds for time of:

  • 15 Sumo Dead Lift High Pulls (95/65)
  • 21 Push Ups
  • Run 400m





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Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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