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Monday, July 16, 2018

Fran

We’re giving you one of the original CrossFit workouts. Any real CrossFitter knows their Fran time, and now you’ll have a chance to either improve yours or set the standard for your next attempt. 
Go hard and hang on for the ride. This. Should. Hurt. 
Was literally just today talking about when Fran would come up again. Spooky...👀
Brett Kohout 1:11AM on Jul 16, 2018
I was just thinking that!!!
Amanda Zeamer 1:12AM on Jul 16, 2018
Sylvia Christensen 1:21AM on Jul 16, 2018
You guys do know ALL the coaches can read your mibds right?
Theresa Rosenquist 4:07AM on Jul 16, 2018
I'm missing some good workouts
Jennifer McFall 4:22AM on Jul 16, 2018
1.) Fran ☠️☠️☠️
21-15-9
Thruster 95/65lb
Pull-ups
10 Min Cap
2.) 5 Overhead Squat every 3 minutes for 3 rounds @ approx. 80%
*3.) Partner 1000m Sled Push 3x45lb/2x45lb, alternate every 100m
*4.) 40’ Front Rack Carry (rig to rig) 225/155lb
5 Rope Climb
40’ Front Rack Carry 225/155lb
3 Rope Climb
40’ Front Rack Carry
1 Rope climb
*5.) 5 rounds
10 Parallel Ring Rows
10/7 cal Assault Bike
*6.) 7 minutes alternating every 30 seconds
Hollow Rock
Superman

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Alyssa DeNoble
3:51 pr
130# ohs.
1
0
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Ashley Peterson
2:35, 225# BS
Assult bike/rows
23
5
2:35 😳😳😳😳 nice work!!!!
Megan Vogel
Beast!
Amanda Zeamer
Good lord...
Bruce Hoffort
Nice job!!
Kelsey Waack
👊👊👊🤛🤛!
Theresa Rosenquist
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Bill Binsfeld
4:46
First time. Possibly last time.
13
0
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Brett Kohout
4:57 | 0:48 pr
Wasn’t. Ready. For. This. Yet 🤢
13
2
You are SO fickle. 😄!!
Theresa Rosenquist
😂 Been called worse...
Brett Kohout
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Bryn Odberg
3:10 first timer
130# OHS; ring rows & AB; Hollow rock & superman
11
1
😎😎😎!!
Theresa Rosenquist
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Chris Ness
4:02RX 7 second PR first time doing pu in 2 months, 175 ohs,
8
1
OMG! a PR?!?! You thought it didn't go so good. 🙄 (👊👊👊!)
Theresa Rosenquist
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Christopher Adam
3:06RX; OH squat-135,155,185
4) 40’ front rack carry 5 rope climbs 40’ front rack 3 rope climb 40’ front rack 1 rope climb
16
0
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Chuck Brehm
2:11
16
1
Nice work
Nate Hall
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Cody Stelmach
4:59
First timer
14
1
Nice kippin!! #1stTimeforeverything
Theresa Rosenquist
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Greg Goffard
6:36
135# OHS
12
0
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Jim Koehler
5:55 no pr
145# OHS
12
0
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Justin Peterson
1:59 (7 second PR)
225 OHS
19
9
Dear god
Amanda Zeamer
No, his name is Justin. Given the circumstance tho I understand the confusion.
Brett Kohout
Holy balls!
Danielle Sherman
Wow! Nice job!
Kelsey Waack
And he still walked away unscathed
Sylvia Christensen
That’s gotta be up there for the world record
Antonia Shanle
That’s amazing
Bruce Hoffort
What did you do the other 8 min😏
Nate Hall
SO crazy! SO cool!!!
Theresa Rosenquist
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Kelly Bruehl
2:27
Backsquat emom x9 5 reps@ 195, 3 @210, 1@220/ set of 8 reps strict press @95#/ front rack carry/legless rope
7
0
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Kelsey Waack
5:40 mods
👶🏼 mods: 55#, green band // OHS 65#
14
1
🤰mods are awesome!!
Theresa Rosenquist
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Krystal Lowney
5:38 Rx
18 second PR.
17
1
👊😎👊😎👊
Theresa Rosenquist
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Laura VanderKelen
4:23 - PR but hit my chin on the pullups in first set 😡
Thrusters unbroken, pullups all over the place, I want a re-do.
0
0
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Lauren Kalil
3:41...first timer here sooo PR? Lol
OHS 125#, front rack carry/rope climbs, hallow rock/Superman, ring rows/ass bike, 4 rounds of 7 power C&j/14 HSPU/200m run
15
1
👊👊👊!!
Theresa Rosenquist
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Liz LeCaptain
5:36 - PR by 1:07
105# OHS
21
0
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Megan Vogel
4:38 RX
Pull-ups still a large limiting factor but coming! 125# OHS. Rev hyper, GHD, TTB - 2 rds. + mob.
23
0
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Michael Hartmann
6:17
00:41s PR
12
1
Plus a 1.5-2.0 mi run pre & post. 😎
Theresa Rosenquist
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Michael Heim
2:43
185# OHS
16
0
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Nate Hall
3:13 (30 sec PR after looking back)
OHS 1 rd @ 165# / 2 @ 185#
17
0
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Paula Soletski
7:38 55#. 75#ohs
18
0
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Pauly VanderKelen
3:15
10 second PR! / Forearm burn and grip strength are still limiting factors. Thrusters were UB / Pull-ups: 21 UB, 8-7, 3x3 / OHS @ 225#
0
0
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Sam Carter
5:20 RX
20
0
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Shannon VanPay
5:45 RX
:31pr OHS ^95# didn’t make it to 80% 😬. Dying.
14
0
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Sylvia Christensen
3:44 (1:04 PR)
130# OHS
15
2
Wicked. Nice work.
Megan Vogel
Thanks girl! 👊🏽
Sylvia Christensen
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Terri Hoffort
7:01 55#
19
0
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Theresa Rosenquist
6:00**
BS Fran at#75.OHS: 65×5 (racked from high) BFR bike × 5 min, WL & Knee ext.
4
0
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Timm Uhlmann
6:23 rx
felt meh today, but it's still over 3 minutes better than a year ago. At that pace I'll almost have Justin by next year
10
0
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Tina Schmidt
2:33 not PR but close!
OHS @ 135#
18
4
Elite athlete!
Antonia Shanle
Wow. Insane. Goals.
Megan Vogel
Insane! Awesome job!
Amanda Zeamer
Fean: 🤢 (😃)
Theresa Rosenquist
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Tom Fameree
4:05 Rx
PR by :58, but 🤮
21
2
Straight up filthy my friend. Wow.
Bruce Hoffort
👊👊👊👊👊!!!
Theresa Rosenquist
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Tom Schmidt
2:47
2 sec pr
18
1
Hope you feel better!!!
Theresa Rosenquist
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