Frace

25
Apr

Frace

Reminder – no classes tomorrow

EMOM for 6 min
Min 1 – 3 Thrusters + 3 C&J
Min 2 – 6 Burpees

“Frace”
21 Thrusters
21 Pullups
10 Clean and Jerks
15 Thrusters
15 Pullups
10 C&J
9 Thrusters
9 Pullups
10 C&J

(95/65#)
*15 min cap

Dominic

24 Responses

  1. Cheryl

    EMOM for 6 min
    Min 1 – 3 Thrusters + 3 C&J (20#)
    Min 2 – 6 Burpees

    “Frace”
    25# & ring rows
    = 8:42

    Thx for the class Shane! Thrusters – need to get lower on the squats and thrust from the hips.😊

  2. Mark

    EMOM for 6 min
    Min 1 – 3 Thrusters + 3 C&J – 75#
    Min 2 – 6 Burpees

    “Frace”* (95/65#) – 15 min cap
    21 Thrusters – 75#
    21 Pullups – RRs
    10 Clean and Jerks
    15 Thrusters
    15 Pullups – RRs
    10 C&J
    9 Thrusters – DNF
    9 Pullups – DNF
    10 C&J – DNF

  3. Hey everyone! We have no regular classes tomorrow but we will have a couple Open Gym times available to anyone!

    930-1030am – Heather Wood will be coaching her masters class and says anyone who wants to get in during this time is welcome!

    4pm-7pm – multiple trainers will be on site to train and answer any questions you may have. Stop in to work on anything you wish 😊

    *no registration required

  4. Fred

    “Frace” (95/65#)
    21 Thrusters (12-9)
    21 Pullups (steady singles)
    10 Clean and Jerks (steady singles)
    15 Thrusters (9-6)
    15 Pullups
    10 C&J
    9 Thrusters (6-3)
    9 Pullups
    10 C&J
    *15 min cap
    Time: 9:26… Used 75#

    To gain time… get last set of thruster unbroken + string PU’s (my nemesis)

  5. Jeff Leech

    EMOM for 6 min
    Min 1 – 3 Thrusters + 3 C&J #95
    Min 2 – 6 Burpees

    “Frace”
    21 Thrusters
    21 Pullups
    10 Clean and Jerks
    15 Thrusters
    15 Pullups
    10 C&J
    9 Thrusters
    9 Pullups
    10 C&J

    (95/65#)
    *15 min cap

    8:17 rx next time I should take shorter breaks, do thrusters unbroken, sets of 5 for pull ups and quick singles on c+j
    good class…thanks cara….hopefully I won’t have to do this again with heather tonight lol

  6. Gabriel

    EMOM for 6 min
    Min 1 – 3 Thrusters + 3 C&J #85
    Min 2 – 6 Burpees

    “Frace” @ 85#
    21 Thrusters
    21 Pullups
    10 Clean and Jerks
    15 Thrusters
    15 Pullups
    10 C&J
    9 Thrusters
    9 Pullups
    10 C&J

    Time–> 11:51

    Thanks Shane!

  7. Allyson

    EMOM for 6 min
    Min 1 – 3 Thrusters + 3 C&J – 55#
    Min 2 – 6 Burpees

    “Frace”
    21 Thrusters
    21 Pullups – did 3 pullups each round then ring rows
    10 Clean and Jerks
    15 Thrusters
    15 Pullups
    10 C&J
    9 Thrusters
    9 Pullups
    10 C&J

    (95/65#) – Used 55#
    *15 min cap

    10:02

  8. Melanie

    I went to 7am OG with intentions of doing one of Anthony’s famous partner workouts, but we were missing Anthony!
    So I played around with an EMOM
    45 sec OH plate hold (25#)
    45 sec plank
    3 good pushups
    Then I switched it up for
    5 OH Squats
    1 min hollow hold (holding 25# plate- alternating legs out so my back stays on the floor)
    3 good pushups
    I didn’t keep track how may rounds..
    Then Shane created a super fun workout
    5 rounds
    3 min AMRAP
    1 Power Clean (75#)
    3 pushups
    5 wallballs (12#)
    1 min rest
    I was having a great time until my chest suddenly started hurting for the first time in months, so I switched to situps on the 4th round…

  9. Frace Rx:
    8:36

    21 thrusters UB
    21 pullups – 12-5-4
    10 C&J
    15 thrusters – 9-6
    15 pullups – 6-6-3
    10 C&J
    9 thrusters UB
    9 pullups UB
    10 C&J
    *can’t remember the C&J sets

    7pm OG

    NFT

    2 rounds:
    1000m row
    80 DU

    Into:
    20-15-10 GHD situps
    15 cal bike
    72m HS walk

  10. Karen

    WOD Frace in OG
    #65 and banded pull ups
    14:25
    Thanks Shane and Marcel for all the tips and bands and box
    Thanks Chantal, Jeff and Crystal for cheering me on to get me through, and Jeff thanks for doing the last set on C&J with me

  11. Andre L

    EMOM for 6 min
    Min 1 – 3 Thrusters + 3 C&J @ 65#
    Min 2 – 6 Burpees

    “Frace”
    21 Thrusters
    21 Pullups
    10 Clean and Jerks
    15 Thrusters
    15 Pullups
    10 C&J
    9 Thrusters
    9 Pullups
    10 C&J

    Went out of my comfort zone and did 70#, I need to start lifting heavier.
    Thanks to Tim for pushing at the end when I thought I couldn’t push anymore.
    12:45

  12. Marcel

    “Frace”

    21 Thrusters
    21 Pullups
    10 Clean and Jerks
    15 Thrusters
    15 Pullups
    10 C&J
    9 Thrusters
    9 Pullups
    10 C&J

    (95/65#)
    *15 min cap

    11:52 with 75#

    Did this OG on April 26

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