2014-10-23

THURSDAY WORKOUT

A twist on a classic CrossFit workout today. Everyone's favorite, the one you love to hate...


"Forever Fran"


3 Minutes of Ascending "Fran":
1 Thruster (95/65)
1 Pull-up
2 Thrusters (95/65)
2 Pull-ups
3 Thrusters (95/65)
3 Pull-ups
...continue to add, getting as far as possible in 3 minutes.


Rest 3 Minutes
Immediately followed by...


3 Minutes of Med Ball "Fran"
21 - 15 - 9 - 9 - 15 - 21 Reps (get as far as you can in 3mins) of:
Wall Ball Shots (20/14)
Ball Slams (30 - 35 / 20 - 25) *there is no rep scaling for going heavier*


Rest 3 Minutes
Immediately followed by...


3 Minutes of Bodyweight "Fran"
12 - 9 - 6 - 3 - 6 - 9 - 12 Reps (get as far as you can in 3mins) of:
Calories on Rower
Burpees




*We will go in heats of 5 - 6 athletes at a time, staggering them by... you guessed it - 3 minutes. :-) Make sure you figure out if you need bands for Pull-ups, which Med Ball weights you need for Wall Ball Shots, and for Ball Slams, and which Rower you're using, ALL before you begin. This will make your transitions easier, and you can actually catch your breath during your Rest periods, knowing exactly what you need to do next.

9 comments:

Anonymous said...

Jordan:
7rds complete + 1 thruster
15reps complete + 1WB (30#)
Finished 12-9-6

Steph:
4rds + 4PU (63#)
1rd + 11WB (14#WB)(25#slamball)
finished 3 burpees on 9's

Eldon said...

7 +1 Thruster
15 wall balls +10 slams
6 calories +3 burpees

Emilie Goldsberry said...

5 rds + 9 reps
1 rd plus 12 WB
1 burpee left of 9

Rachel said...

5 rounds + 3 pullups in 6th
21 round complete + some ball slams in round of 15
12 round complete + 4 burpees in round of 9

Anonymous said...

6rounds + 3 reps
1round + 10reps
round of 9 + 6 calories
Dave

John Dunn said...

6 rds + 8 reps (1 pull up)
1 rd + 16 reps (1 ball slam)
1 rd + 15 reps (6 burpees)

Lisa Dempsey said...

5 rds +3
1 rd +23 (10#/20#)
2 rds + 1 cal

CrossFit Hydro said...

Snatch work... Up to 165
Bk sq.. Moderate 3rep... Still working better knee positions... 285 only

Part 1 w/ 55# DB instead of a bar
- 7 full rounds
Still figuring out how much squat volume doesn't piss my knee off so skipped part 2
Part 3
- Finished 12,9,6,3 & 4 calories into 6

Single leg hip strength and hamstring work to finish

Colin McDermott said...

6 + 4
15 WB done (50#)
9s done