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Friday, 13 October 2017 00:00

Fran

WOD

FRAN

21-15-9

Thrusters 95/65

Pull Ups

 

Strength

Back Squat 

1x5 + 5 lbs from 10/6

Monday, 09 October 2017 00:00

10.09.17

Strength

Back Squat 

5x5 + 5 lbs from 10/02

 

WOD

9-12-15

Thrusters 95/65

Pull Ups

 

After Party


EMOM 5

20 Sit Ups

 

 

Friday, 06 October 2017 00:00

10.06.17

Strength

Back Squat 

1x5 @ ~80-85%

 

WOD

200 m Run

9-6-3

Thrusters 135/95

Chest to Bar Pull Ups

200 m Run

15-12-9

Thrusters 95/65

Pull Ups

Friday, 15 September 2017 00:00

09.15.17

WOD


For Time:

400 m Run

27 Wall Balls 20/14

21 Pull Ups

15 Thrusters 95/65

9 Hand Stand Push Ups

400 m Run

21 Wall Balls

15 Pull Ups (Chest to Bar)

9 Thrusters 95/65 (RX+ 115/75)

6 Handstand Push Ups (RX+ 4 inch deficit)

400 m Run

15 Wall Balls

9 Pull Ups (RX+ 6 Muscle Ups)

6 Thrusters 95/65 (RX+ 135/95)

3 Handstand Push Ups (RX+ to 8 inch Deficit)

Friday, 18 August 2017 00:00

08.18.17

"Light Kalsu"

For Time:

100 Thrusters 95/65

*EMOM 5 burpees

 

-OR-

 

"Kalsu"

For Time:

100 Thrusters 135/95

*EMOM 5 burpees

 

**25 minute cap

Monday, 07 August 2017 00:00

08.07.17

Strength

Front Squat

Build to a heavy for the day

WOD


For Time:

30-20-10

Thrusters 75/55

90-60-30

Double Unders

*12 minute cap

 

After Party

EMOM 5

20 Sit Ups

Friday, 07 April 2017 00:00

04.07.17

Strength

Back Squat 

1x5 @ 90% of 5 RM

WOD

EMOM 18

Min 1-6

Odds: 10 Thrusters 95/65 (RX+115/75)

Evens: MAX Chest to Bar Pull Ups (RX+ = Muscle Ups)

Min 7-12

Odds: 10 Thrusters 95/65 (RX+ 115/75)

Evens: MAX Toes to Bar

Min 13-18

Odds: 10 Thrusters 95/65 (RX+ 115/75)

Evens: Max Double Unders

Friday, 10 February 2017 00:00

02.10.17

For Time:

25 Thrusters 135/95

25 Thrusters 115/75

25 Thrusters 95/65

25 Thrusters 75/55

*EMOM 3 Bar Facing Burpees

Details: You have a 6 minute cap on each portion.  If you hit that cap, quickly write down how many you did and strip your weight.  If you get through a portion before 6 minutes, start right away but you still have until the next cap to get done (minute 6, 12, 18, 24).  Start with thrusters.

Friday, 16 December 2016 00:00

Fran

Holiday Party tonight at the gym!

 


"Fran"

For Time:

21-15-9

Thrusters 95/65

Pull Ups

Friday, 18 November 2016 00:00

11.18.16

WOD


For total time:

4 Rounds

10 Thrusters 95/65

10 Chest to Bar Pull Ups

3 Rounds

10 Power Cleans 135/95

10 Bar Facing Burpees

2 Rounds

10 Front Rack Lunges (R+L=2) 155/105

10 Handstand Push Ups

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