WOD 2/8/13 c
5 Minutes Hip/Shoulder Mobility
A- WU- 32 Calorie Row + NFT- 20 Air Squats/15 Push Press (45)/15 Front Squats (45)
B- Thrusters- 10 Minutes Max Effort
C- 5 Minutes WU- Pull Up + Fran= 21/15/9 RFT of : Thrusters (95/65)/Pull Ups
D- Tabata- Double Unders
*E- For Time- 100 each Hollow Rock/Superman Rock
*=If Time Permits
This is a great article and a good reminder to not be a. CrossFit asshole lol http://if-fit.com/dont-be-a-crossfit-ahole/
FRAN! That was the most packed 7am class I’ve ever been to. Nice time even though I spent the entire second half of the class trying not to puke.
Fran= 21/15/9 RFT of : Thrusters (65)/Pull Ups: 4:43RX (a 5 minute PR!). And now I am planning to spend the rest of the day on my couch.
Wow- JayKray! That’s all I can say.
that’s a BEAST MODE!!!!! amazing!
I wish I was there to see you do this- amazing! You did work this morning!!!
5 Minutes Hip/Shoulder Mobility
A- WU- 32 Calorie Row + NFT- 20 Air Squats/15 Push Press (45)/15 Front Squats (45)
B- Thrusters- 10 Minutes Max Effort
95/115/135/155/175/210 f
C- 5 Minutes WU- Pull Up + Fran= 21/15/9 RFT of : Thrusters (95/65)/Pull Ups
3:59 Rx
D- Tabata- Double Unders
40/23/16/29/2/25/25/11=171
Amazing Dariel!
Thanks. Your time made me really push it.
SUB 4!!! is that a PR? great job
Thanks Marina.
Tina, PR’ed by 4 min and 3 sec!! Get it!!!
Pr by 2:14
Holy hell, so awesome
Came in at 10am (just in case comp class was cancelled) to find out there was no WOD at this time…luckily Tammy let me stick around to solo out this WOD.
Really all we care about is Fran
21-15-9
Thrusters (65#)
Pull ups
8:44 Rx (this was a 4 min PR for me!)
I could not have done this had Dariel not been on me to pick up that bar within 5 seconds of dropping it…knowing he was standing over me made me want to push through. Thanks man!!
Good work Tina! Nice jump on the PR!
Woohoo that is an amazing time! Heat job T
Thats what we are here for. I knew you could do it. Excellent job.
Thrusters – 5/45 5/95 1/115 1/135 1/155
Fran 21/15/9 thrusters/pull-ups time: 6:23 Rx’d
First time doing Fran rx’d. Great 12 o’clock class today, awesome energy.
Tabata – double unders – 126
Good job Travis. I like how you’ve been hitting the WODs.
Sweet! Love me some RxFran
FRAN – 7:41
Thruster worked up to 185
Darielle, Jai crai good work and congreats to those who had PR’s
Oh Fran you make me sick (literally)
Warm Up- 32Cal Row + 20AS/15PP/15FS NFT Slow and steady
Max Thruster in 10 Min – 75/85/95/100/105
FRAN – 7:58 as RX’ed – over a 2min PR – I am officially happy with my Fran time, I never need to do this again. took me 5 min of rolling on the floor to recover. ( I think I vomited in my mouth)
Tabata Double Unders – 24/21/19/11/26/17/26/19 – 165 🙂
Very nice Tambot. Theres something in this programming. Everyone is Pr-ing. Iz your a programming genius.
I definitely want to applaude you Israel. The proof is in the numbers. I will follow you wherever you may go!!
Great job Tambot, you have every reason to be proud of that time, you have such great heart, wish I could have seen you… Your such an inspiration!
So proud of you!
A- WU- 32 Calorie Row + NFT- 20 Air Squats/15 Push Press (45)/15 Front Squats (45)
B- Thrusters- 10 Minutes Max Effort
95/115/135/155
C- 5 Minutes WU- Pull Up + Fran= 21/15/9 RFT of : Thrusters (95/65)/Pull Ups
4:50rx
Thrusters- 75/95/105/115PR
Fran- 9:17RX (2 min PR)
Great job Marina, congratulations on the pr mania!
Thanks Nikki! Miss you
Great job. Two PRs in one day. Masterful performance.
Thanks D 🙂 and it’s about 4 PRs in a week! Thanks Iz. I believe 🙂