Entries tagged with “Fran” from CrossFit East Bay
WOD 100806
A: Work up to a 1RM in the Clean & Jerk
B: "Fran"
21-15-9
Thruster 95/65
Pull-Up
10 minute limit
Scaling:
65/45/Jumping Pull-Up
95/65 - "Rx"
115/75 (sub-5 Rx Fran only)
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WOD 100729
Class limit 20, first come first served. Come at 5:00 if you can.
OHS 15RM 12/13
If you have not done this before take your best guess at a 15RM and perform it.
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45 Thruster 95/65
45 Pull-Ups
One word, four characters, case sensitive. Posting decrypted WOD to comments will get you banned. Hints are fine.
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WOD 100104
"Fran"
21-15-9
Thruster 95/65
Pull-Up
Track WODs in present form are no longer a CFEB sanctioned event. We will find a way to incorporate track or hill running WODs in the near future.
Please join me in Welcoming Daniel Olmstead to his new role as a CF Trainer. He will be teaching Monday and Tuesday ongoing at GWPC.
WOD 091201
6PM
"Fran"
21-15-9
Thruster 95/65
Pull-ups
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Compare to: 091105
WOD 091105
"Fran"
Three rounds for time of 21-15-9
Thruster 95/65
Pull-ups
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WOD 090511
Athletes Choice:
"Fran"
3 rounds for time of 21-15-9
Thruster 95#/65#
Pull-Ups (men C2B)
OR
Fat Fran
3 rounds for time of 15-9-6
Thruster 135#/95#
Weighted Pull-Up 40#/20#
NO SCALING ALLOWED on Fat Fran.
Post choice of WOD and time to comments.
Lawyer-Route-Setter-Climber-Athlete Jim Treggia climbs Red Rocks
"Fran"
3 rounds for time of 21-15-9
Thruster 95/65
Pull-Ups (men C2B)
Post time to comments.
If you get this, it is a pretty safe bet you are drinking the Kool-Aid.
WOD 081219
"Fran"
3 rounds for time of 21-15-9
Thruster 95#/65#
Pull-Up
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Back Squat 10-10
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WOD 081024
"Fran"
Three rounds for time of 21-15-9
Thruster 95#/65#
Pull-Ups
Compare to: 080904
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1:49 "Diane"
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95#/65# pound Thruster
Pull-ups
-OR-
"Sandbag Fran"
Three rounds, 21-15- and 9 reps, for time of:
75#/45# pound Sandbag Thruster
Pull-ups
Post time to comments.
Compare to 080725.
APT Fran in 2:19
Speal Fran in 2:05
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups
Post time to comments.
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Example: For "Tabata Something Else"
Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
Recent Comments
Elaine on CrossFit East Bay @ Ironworks 5-14-08: "Fran": 9:50 45# Thrusters and kipping pull-ups
Daniel on CrossFit East Bay @ Ironworks 5-14-08: "Fran": 11:30 24kg KB thrusters jumping pullups (x2 volume) for 2nd and 3rd rounds Pull
cheryl on CrossFit East Bay @ Ironworks 5-14-08: "Fran": 14 min, on my own. 60# thrusters combo regular and assisted pull-ups
Ev on CrossFit East Bay @ Ironworks 5-14-08: "Fran": 14:50 RX Thrusters weren't as hard as I expected. I need to get my pullups back
Maximus on CrossFit East Bay @ Ironworks 5-14-08: "Fran": 6:50 RX