Community!
Warm Up and Mobility
Oly
Snatch Grip Push Press 2 x 5
Snatch Balance 2 x 5
OHS 2 x 5
Strength
Strict Press
5×5
Movie Clue – One Armed Man
“Fran”
21-15-9
Thrusters 95 / 65
Pull Ups
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Awwww – I should’ve been more patient before googling – I would have gotten this movie 🙁
🙂
Str: 35/45/50/55/65
“Fran”
5:14 {push press #45 and jump pull ups} I can’t squat for a while, so I couldn’t do the thrusters.
Where was everyone this morning!? Lol
Great job Derek and Nick
Thanks PJ!
Have a nice day everyone.
Sorry Cassie. My head cold won the fight this morning. I was not too sure my lungs would deal with Miss Fran.
I will be back at it on Monday
Strength: up to 105
“Fran” 5:38
Great job everyone. Have a great day.
Learned my lesson over a lazy Thanksgiving. Staying after my fitness while on vacation. Checked out Crossfit Epping NH. Will definitely go back while in NH this week.
Front squat, work up to a heavy 3 reps. Got 130# with some tips from coach Toby. He reminded me of Sarah telling me that I’m using warm up weights and can get after a lot heavier stuff. My old PR was 110#, so you two were totally right! Very happy with that jump. My knee is getting stronger!!!
Metcon 9:34
4 rounds of 16×35# lunges, 12 knee push ups, and 8x 20″step ups
Nice PR Mandy, getting strong! Glad to see you are staying on your fitness while on vaca.
Fran: 5:37 6 second PR.
Great to see Deborah in class who just finished elements this week!
Nice, didn’t know you PR’d, great work!
WOD time 5:55 w/45# (could definitely go up a bit on weight too!)
PR’s my time and weight
Fran: 6:19 (15#, rings)
My second offical class and I’m loving it!
You did awesome today Deborah, welcome!!
I feel bad missing Fran but my body is telling me it needs a rest day. Be back at it tomorrow!
Got to listen to the body brother, see you soon!
STRENGTH = 5X5 ( I think I should have went real light or not did at all ) because of FRAN.
FRAN ( 1st time ever ) 5:59 ( 95 # )
Did awesome brother!
Fran
6:18
The WOD of all WODs!! Its been far to long since I’ve done this one, but for the first time I used 95# instead of my usual 75#. I’ve been battling an OH injury for the last few months but it didn’t bother me today. I didn’t expect to much going into this seeing that I haven’t done much OH in a while but I’m glad I was able to finish without any shoulder pain. Great push from everyone at the 430 class. Thanks Mike for a GREAT warmup!!!
Strict press
5×5- 35/45/50/55/60
Just kept it really light because of Fran.
Fran- 7:27
Excited to try this again once my pull-ups become stronger! Good job 4:30 and thanks Mike!
Kept strict press light – did 55×5.
First time doing Fran. Got 7:14 using 65#. Can’t wait to do it again.
Str Strict Press
5x#75
5x#85
5x#95
5x#105
3x#115 failed the 4th…
Fran (modified)
4:50 #95
I finally get to do a Fran!
Well, a version of it, coach Mike had me do Hang Pwr Cleans instead of Thrusters.
It still was a burner.
Great job 6:30pm
Thank you Mike!
…and the warm up was great!
You guys ca-rushed Fran today, proud of you guys!
Fran we meet again but this time I came more well armed 🙂 the first time we met I did not have pull ups and was not proficient at thrusters. This time it was game on and you went down….then I went down…then we all went down…cough, cough, cough. 🙂
Got 4:57 as written. Very happy with this outing.
Outstanding job 6:30!!! Thanks Mike.
Strength – Strict Press Makeup
50 x 5
60 x 5
70 x 5
75 x 3
70 x 5
“Fran”
5:28 (55#)
Could have done the thrusters all day… pullups not so much. Ouch