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Monday, January 9, 2011

 

Fran is a true “bitch” of a WOD. The intention of this couplet is to finish in the 5-8 minute range for an intermediate Crossfitter. You should scale accordingly to meet this time line and reap the metabolic response it intends. For Pull Ups, start with your max number for the first round and subtract 3-5 per round. For thruster, try 50-55% of your max push press weight and keep the 21-15-9 rep range OR go with RX weight and less reps like 15-12-9. Slogging your way through FRAN Rx in 10+ may be a good mental test, but you are not training for the short duration max effort it was created for.

“Fran”

For Time:

21-15-9
Thruster 95#/65#
Pull-ups

***Last done Friday August 5, 2011****

____________________________________________________________________________________________________
Jeff 5:05
Melissa
Julie S.
Karen 8:00
Jen J. 6:59
Laura M. 5:00
Steve 5:10
David S. 7:07
Michael 5:54
Travis 3:40 Rx
Amy 7:22
Scott 6:18
Bill 6:35
Nick R.
Connie 5:28
Waz 7:10 Rx
Jeremy 7:32
Jen H. 6:05
Reno 6:11 Rx
Laurie K. 6:40
Ryan 7:15
Tom 7:10
Galo 5:58
Cindy 4:37
Katie G. 5:45
Jon 6:02
Javier 6:22
Nick 9:04 Rx
Seth 9:19 Rx
Heather 6:04 Rx
Adam 6:29
Sara 5:12
Kimi 7:25
Tony 8:28
Laura R. 7:02
Gina 7:43
Lisa P. 5:09
Lance 8:20
Melissa 6:22
Liz 5:35
Keith 7:15
Paula 6:21
Tracy 5:44
Jaimie 5:58
Cyndi 4:36
Nancy 6:05
Cindy B. 6:01
Tara 6:05
Jill 7:55
Julie D. 6:39
Jim R.
James R. 6:10 Rx
Jesse Mod rowing WOD
Cassidy
Dimitry 5:11
Erica
Gregg 5:37
Jolene
Trish 5:3
Tayler 5:11
Laura 6:52
Ann Marie 7:54
Pilar 7:20
Jeff 8:49

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