Hello lovely lady

By /

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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Reflection

54 thoughts on “Hello lovely lady”

  1. Gabrielle

    Good morning and thank you to everyone for the birthday wishes and words of encouragement yesterday! Crossfit is great, but it wouldn’t be this great if it weren’t for all of you 🙂 Love you guys! I hope you all have a fantastic WOD kicking day!

  2. Marc H.

    400m med ball run
    CFWU x 3
    Push press 5’s
    95-135-145-155PR-165PR for reps
    ‘FRAN’
    7:30 something
    And we’ll meet again chicky

  3. Jo

    WU x3
    Strength – Shoulder Press x5
    45-50-55-60-65×3(PR Reps)

    “Fran”
    21-15-9
    Thrusters #65
    Pullups
    Time – 8:59

    Happy I did it as RX’d..faster next time.

  5. Amanda

    I won’t be able to come today Kevin – 5:30. Sorry..

    Also, I think I left my rings at the gym yesterday, did anyone see them?

  6. Gillyon

    Lovely 400m run with the 20lbs
    CW x 3
    Push Press (5s) 45-65-65
    10 [email protected]’ burpees

    WOD: Fran as rx’d
    Time: 5:52 (Missed my PR by 15 seconds)
    Mixed emotion with my time. My back is still ultra tight, but I was so close to reaching my PR. Hoping to get sub 5 next time.
    GREAT JOB ED AND SONIA!!!!!

  7. Ed

    Warm up

    Strength front squats 5-5-5
    185-205-235

    WOD

    Fran
    21-15-9

    thrusters 95 lbs
    pullups

    4:52

    60 s PR

    You killed this today Sonia, nice job 🙂

  10. Sonia

    Strength 5×10
    shoulder press 45-65-65-65(only 8 reps)-45

    Fran
    21-15-9
    Thrusters (65lb)
    Pullups

    Time: 3:55 (PR by 48 sec)
    Super pumped cause it becomes scary to try to get PRs with these types of workouts… did all thrusters unbroken and only broke pull ups in last round due to my grip getting weak!!!

    Thanks guys… you all did great, pushed it til the end and kicked Fran’s you know what!

    3. Jane

      Great job girl. When I was talking to you I thought I had seen your time this morning but I hadn’t. C’est fumant Mme. Rinzlaire!! 8)

  11. Pierre

    Here is something a posted on yesterday’s comments. Maybe some of you missed it:

    ——-
    Since the girls are doing a Girls Day/Night this Saturday and that it is the CrossFit Games this weekend, I am inviting the guys over at my place to watch it.

    Since this year it is streaming live on the web, I will plug my laptop on my TV and here we go!

    Let me know who is in for that!? Because depending how many guys wants to come and watch it, I am might put my TV downstairs so we have more room!

    2. Gillyon

      For the ladies that missed it…Girls Day/Night this Saturday. If it is nice, we can head to the beack around noon. Drinks and munchies around 7ish and maybe we will hit the dance floor. So far, MC and I are in…who else?

      6. Gabrielle

        I would have loved to join you ladies, but I will be spending the day with my family down from Edmonton before I head to Bathurst for two weeks… I’m sure you’ll have lots of fun and will look forward to hearing the stories when I get back!

  12. Jamie

    CFWU x 3

    Strength Dealift
    1-1-1-1-1-1-F
    135-225-285-335-365-380PR-385

    WOD Fran
    21-15-9
    Thrusters 95#
    pullups

    Time 9:25
    PR by.28 secs

  14. MC

    Warm up x 2
    stretch

    WOD: Modify Fran
    21-15-19 of:
    – pushup
    – pull up
    Time: 6:06 min

    I was looking forward all day for that wod! I’m frustrated that I couldn’t do it!!
    Good job Lisa for the Fran as rxd!!

  15. Jeff

    Another Signal Hill run with a friend today and a slower pace at 22:30 but still got my sweat on. Then, when I got to the bottom of the hill I did 125 double unders.

    I think Signal Hill would be a great place for our next adventure WOD outside of the gym! 😉

  17. Tracy

    Warm up x 3 with 5 ring rows instead of 10 an d no samson

    Strength Power snatch.. Practiced it got up to 75#
    I have a habit of bringing my arms way out and around. Need to stop that!

    Fran Modified.

    21-15-9
    Thrusters #25 🙁
    ring pull ups
    5:51

  18. Dan

    CFWUx3

    Weighted Pull Ups x1
    20-30-40-50-60(PR)-70(F) Very close to 70.

    WOD: Fran

    Time: 5:37 53s PR

  19. Marc T

    CFWU X 3 (rings)

    Front Squat
    5-5-5-5-5
    45-55-65-85-105(PR for reps)

    Fran modified
    21-15-9
    thrusters (75#)
    pullups (rings)

    17:50
    gotto get back in shape, my cardio sucks

    Went for a run last night, had been a while, but felt good!!

  20. Mel

    WU x3 (5 pull-ups/round….but it was going so well on my first shot I kept going and got a new PR of 8 unassisted pull-ups! Yeah!)

    Strength: Push Press x1
    80-90-100(F)-100-105(F)-105(F)-105-110(PR!) I’m glad I kept trying to put them up.

    WOD: Fran
    21-15-9
    Thrusters #55
    Pull-ups (Green)

    7:40 No PR on time, but last time I was on the red band and @ #45 and was only 32s faster, so I’m feeling pretty good about this one. Plus I busted my first callus tonight and found out it doesn’t hurt until you get home! 😛

  21. Steph F.

    WU x 3
    Push press 5’s: 45-50-55-60

    WOD: Fran (45# and yellow band):
    Time: 10:47
    First time doing this one

  22. krista

    sorry to have missed fran. boo – ended up totally geeking out for this weekend’s tri up north today…

    am –
    swim 15 min AMRAP – 700 or 750m, lost count, laps suck!

    pm –
    bike, 2x 7 kms for time

    #1 up berry mills from edinburgh to the homestead turnoff – all up, 14:34 (29km/h)
    #2 same but back – all down 11:38 (36 km/h)

    then a 2.25 km run off the bike, 10:36

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