Would you rather run 5k with a 20# vest or do a Double Fran?
This workout has 2 parts.
AMRAP 5 minutes
Perform 1 Hang Squat Clean, place bar on ground and remove hands
Perform 2 Hang Squats Cleans, place bar on ground and remove hands
Perform 3 Hang Squat Clean, place bar on ground and remove hands
Continue until you reach 5 HSC, then repeat the ladder starting at one.
*If you let go of the bar during one of the sets, you must redo that set.
Rest 3 minutes
Max air squats in 1 minute.
Score is total reps completed in the ladder with your total air squats.
Compare to July 4/11
QOD: I really can’t decide
WUx2
Practiced Hang Squat Cleans
WOD @ 115#
36 HSC
57 squats
Total: 93 (miscounted at the gym)
This QOD looks like one of those I’m afraid to answer…
agreed!
I was thinking the same thing…
I’ll call in sick on that one!
QOD: Neither. But if you put a gun to my head, I’d pick the weighted 5k run.
Strength: Push Jerks – did 5x 65 & 70 and realized that heavier it got, the more I was aggravating my injured shoulder so I stopped.
WOD @ 75# : 80 reps
30 cleans & 50 squats
PR of 14 reps from last time, and 10 of those were cleans (with the same weight) so I’m happy with that.
Very nice PR!
QOD: If I had to pick..the 5k run which would be a very slow crawl
WUx2
Hang Squat Cleans 5 x
45-50-55-60-65
WOD @ 60#
36 HSC
54 squats
Total: 90
PR of 3 reps (squats) 2 less reps on the cleans but I used 5# more. I’ll take it 🙂
QOD: I would go with the run…I can say that I pretty much did this while I was 28 weeks preggo.
CWx2
Front squat (5). 45-65-75-85
WOD @ 65lbs – 80 reps
35 HSC
45 squats
WUx2
Hang Squat Cleans 3 x
15-20-35-45-50
WOD @ 55#
36 HSC
37 squats
Total: 73
WU x 2
Strength: Back Squat x 5
135-155-175-195-205 (PR)
WOD @ 100#
44 HSC
58 Squats
Total: 102
QOD: 5k, I think doing Fran twice would seem longer than an already long run. As much as I love pull ups, the warm and fuzzy feeling isn’t there for thrusters.
WUx2 & 30 I can’t burpees
Strength: Shoulder Press
100-105-110-120-125-130-135(pr)
WOD @ 95#
33 HSC
50 squats
Total: 83
WU X 2 no push ups
Strength
practice hang squat cleans
added 3 sets of 10 toes to bar (unbroken)
WOD
3 sets of 15 = 45
air squats 64
total score 109
cash out “spiderman stretch” modified it to “senior man stretch”
off for a week vacation of golf of florida
yes i am pumped for it.
Sounds like a relaxing time. Enjoy the VK Tom!
That was fast Tom, great job. Have a good time in the Sunshine State!
QOD
C’mon people, we’re crossfitters looking for challenge and extra fitness.. I’ll take the double Fran and a side of 5K run with the vest!! As long as there aren’t any freaking DU!! Lol
Anyone notice that at certain points when you are doing paleo that the little bouts of starvation cloud your mind from thinking clearly!! Lol
Happy Friday fella xfitters!!
I’ve not done Fran….but I still think I’d pick the weighted 5 km run.
Gonna spend family time with my boys tonight so won’t be going in, but I kicked off my morning with a combo involving a few 800 m runs for 26:45
Then headed to the gym to do Grace @ 65#
4:13
Wanted to go quicker but after that 1st WOD and no breakfast yet was feeling a little weak and tired…will try again in a few weeks.
People must have thought I was a little nuts walking in all sweaty already, setting up my bar, start Grace with my iPad timer, huffing and puffing for 4 min then leaving…oh well it’s all I needed from that gym today haha
Happy Friday!! It’s beautiful out 🙂
See you in the morning!!
I bet that gym never felt so used before..haha
QOD- I think either one would be followed by some quality time with a bucket, so Double Fran it is for me…..the run would just be too boring…..although I need to work on my running as I’m nowhere near where I was last year and I wasn’t even in as good of shape….weird.
Double Fran for me.
Happy I have to go to Halifax this afternoon, cause Hang Power Clean ladder….. I wouldn’t be walking right for a week….. (TWSS) I’ve never brusied my quads so badly as the last WOD I did HPC’s in.
Have a great weekend CFM!
Kevin did you get my message @ 3:45?
Yes.
CFWU x 2
Strength – Hang Power Clean
45-65-85-95-105-115
WOD @ 115#
36 HPCs
47 Air Squats
Total: 83
800m Run
QOD: 5k run with vest. No questions about it.
WU x 2
Foam Roller on the Quads
Strength: Hang Power Clean x 5
65-85-95-105-115(4)
WOD @ 95#
36 HPCs
+
52 Air Squats
Total: 88
Daily 100 Singles (or what will become my daily 100 singles until i can do them unbroken)
QOD: Where I stand right now, I think the run would be easier than the Fran-Thrusters. I may have to draw the line at Double-Fran in a weighted vest preceded by a 5k run though…
Great job there Blake!
1xmob
2xWU
Foam roller, calf work, lacrosse ball
Strength as warm up for WOD
Hang squat cleans x 3
45-64-95-115-125-135
WOD @135
32 hang squat cleans
45 air squats
77
WOD
Way to go Jeff!
Wod @ 105
40 hsc
57 air squats
97
Great job Darcey!
Deadlift x5
135 150 160 170 180
WOD Rx’d 95#
41 Hang Squat Cleans
67 Air Squats
108 Total Reps
That’s a PR of 25 total reps (18 HSC and 7 Squats) Whoop!
Nice working out with the 4:15 class today, great job all! Happy weekend 🙂
WOW!!! 67 SQUATS!!! Awesome!! 😀
Nice work Joanna!
WUx2
Hang Squat Cleans 3 x 55-65-75
WOD @ 55#
33 HSC
42 squats
Total: 75
Might try this one again at change for change… I feel I can do better.
Just realized that I did 36 HSC… which means Total: 78. 🙂
[email protected] Rx 95 lbs
73 reps (4 reps less than last time, but really trying to work on pushing knees out)
Ran 800m
100 consecutive double under’s
Great work Corinna!
Wow! Great job Corinna!
Nice job on the WOD Corinna.. Another one of those ‘looks not bad on paper’ types!!
Sarah
WU X 2
Hang Squat Cleans 15-35-35-35-35-40
WOD @ 35#
40 HSC
40 Squats
Total: 80
Cashout:Spiderman Lunge
——————————————————————————————————————-
Chris
WU X 2
Hang Squat Cleans 65-85-85-85
WOD @ 85#
58 HSC
51 Squats
Total: 109
Cashout: Spiderman Lunge
WOD @105
36 + 51 = 87
Have a good weekend everyone! Oh and double Fran hands down. I might even pick double Fran over a 5k with no vest.
Great Score Dan!
WU x 2
Push Jerk x 3
115-125-135-145-150
WOD @105
37 + 46 = 83
WUx2 (no pushups)
Strength – OHS X5
75-95-105-115-120(f)x3
Even that failed 120X3 is a PR for Reps.
WOD @ 115
36+50 = 86
Foam Rolling and Stretching
Then hung around and attempted bar MU’s, did a few jump ones.
Worked on DU’s and proper techniques.
Box jumps to 39 1/2″.
Great job both 5:30 and 6:30 Classes!
Have a great weekend fella CrossFitters!
That was a 11 rep PR and 10# more for the HSC.
QOD: They both sound like a challenge so both of them. Not on the same day though.
Good Job Gab!!!!
Mobility and WU x 2
Strength : Learned how to do Hang Squats
WOD
AMRAP 5min.
1 hang squat clean
2 hang squats clean
3 hang squats clean
4 hang squats clean
5 hang squats clean
Start back…
I did 2 full round plus 1, 2 and 3 hang squats clean in 5 min.
Rest 3 min.
Max Air Squats 1 min. – I did 36
Grand total of 72 🙂
For fun after that I did 30 box jumps with the 18inch box and I set my PR for a box jump at 29 inches !! Tonight was super good 🙂
QOD – Can’t believe a third option wasn’t “standing naked on a fire-ant ant hill covered in honey”! If not, sign me up for Fran X 2!
Sad that poor car organization cost me today’s wod. I love me a good ladder! See ya tomorrow!
MOB
WU x 2
Strength: Hang Squat Cleans x5 45-65-85-95-105
WOD 38 HSC + 54 Air Squats = 92 reps
@90#
HOLLY Eric!! Thats a lot of squats!!! Good job!! 😀
MOB
WU x 2
Strength: Hang Squat Cleans x5 35-40-45-50-55
WOD @ 55lbs – 33 + 33 squats = 66 reps
Row 500m – 2:14
Good job everyone!! 🙂
I posted our results last night.. not sure where they went lol
Strength: Deadlift 3 x 175,190,200,210,225
WOD score: 88 @ 95#