21-15-9 reps of:
CFWU x 3 (1 set of pullups)
Strength – Dead Lift – 3-3-3-3-3 – I did 5-5-5-5-5 for some reason. Always lookin’ for a good time. 65-85-95-105-115 PR reps.
Amazing running times yesterday everyone!
Great work this morning Sarah! 🙂
I just found an earwig in my coffee maker. 🙁
Earwing in coffee is fine. Just don’t put too much cream 🙂 Good time on Fran Jane!
Great time Jane! Sorry to hear about your coffee.
Wow..I am nervous for this one. I think this will be my first WOD that includes pullups without using the bands….we might be at the gym for a couple of hours.
You’re going to be fine Gillyon!! Your pull up are strong!! It took me almost 2 months to be able to do more than 2 at a time, and you already doing a couple in a row!! YAY!!
Iam sad to miss that one!! I’ve been waiting for my buddy Fran for a while!! Can I do it tomorrow M.Wood?
I’m tempted to try this one as prescribed. Hmm…
Im with MC on this one. Any chance we can take a second run tomorrow for Fran? I was thinking about doing 4 consecutive days but Im just way too soar.
MC, Bryan – Just this once. If you happen to miss a workout, just remember it’ll come up again. But I’ll make an exception this time for Franny.
Oh, I almost forgot. There’s a 50 Burpee Buy-in if you want to do Fran…
That’s called “Pimpin'”
I won’t be able to make it to the 5:30 classe this afternoon, is it ok if I go to the 6:30 classe instead?
Yup, no problem!
hahah, Are you kidding me? Ill only do it if MC does it with me, otherwise ill do the normal workout. Kevin is a burpee hustler, needs his fix…
I get a tic in my neck when I don’t have my burpees…
Good luck tonight guys!!
First wod post-recovery. Easing my way back the right way this time.
WarmUp – 3 Rounds of:
10 OHS, dowel
10 Good Mornings, dowel
5 Pull-Ups, rings
5 Dips, rings
10 Knees-to-Elbows, rings
Deadlift 5-5-5-5-5 reps
65-85-125-155-185 (felt good to lift something)
Post-WOD: STRETCHING (5 yin postures)
CW x 3
Strength: Shoulder Press (3-3-3-3-3)
(Thanks everyone for the motivational cheers)
TIME – 7:05
MC I am still in awe with your OHS!
Sorry Bryan, I really hate burpees lol!! But Pierre will do it with you tomorrow!!
Strength: Over head squat 3-3-3-3-3
45-55-65-75-75 again this time with the right grip, didn’t have time to do 85 which is my PR.
WOD: FRAN- First time r’xd
Time: 9:07 min
Kind of disappointed…I really wanted to be sub 9. Let just said its my puffer break’s fault. And those Thrusters…BEURK!!
Gillyon – Thanks!! Congrats on your first wod with kipping pull up!! You did awesome!!
Heather- I am on the waiting list!!
Jeannette-Even with that long rest…you’re still strong girl!!!
Nice Fran times tonight! No one was over the 10 minute mark!
I went for max consecutive muscle ups. Thanks or counting Pierre! Got to 11 (PR)! Pretty good after 8 hours of rock climbing yesterday.
MC – Rest keeps, and makes you strong. There’s nothing wrong with showing your body some compassion once in a while.
Wow, I thought the evil underlord trained us. But not even they make us do Fran on a day off.
Strength – 5×3 – push press
75, 95, 115, 125, 135(pr)
WOD: Fran – 21, 15, 9 of
For my first time I think i did well!! hopefully the next time it comes up i’ll be sub 6! great job today everyone.
MC – Congrats on the rex’d Fran workout!!
Kevin W – I’m not surprised you’re addicted to burpees…haha
Thanks again for having me.
First with Fran, good times!
6:06, could barely call out time to stop clock.
I need to work on my PUs.
Great push everyone.
It was great having you up again! You’re welcome any time!
Did my friend Lori contact you yet?
Extended greetings to 5:30 class.
65-75-85-95-105 – Tks Patrick and Kevin for the coaching. Obviously an overlooked “Goat”. 😉
WOD: Fran (21-15-9)
As everyone knows… you’re first time with ol’ Franny is never gentle… pleased to have completed in low 7’s as rx’ed.
Great push tonight everyone! Reading the posts lately has been awesome… a lot of PR’s way to go folks, good to see and very motivational. 🙂
Strength: OHS 3-3-3-3-3
65-75-85-95-105 – Holy they’re a lot harder then they look. Had fun learning the technique with Rob.
WOD: Fran (21-15-9)
pull ups (yellow rubber band)
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