Fran
21-15-9
Thrusters
Pull-ups
-no rest-
Run 1 Mile
-no rest-
7 minutes to find 20RM Backsquat
Record time after Fran and then after mile.
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4:44 (pr), 9:00, 145#
#Franicide:52 sec improvement
20
0
Steve Kaster, Rosa Francour, Josh Rolfing, Cassie Christianson, Andy Glawe, Jamie Kemen, Charlie Spry, Troy Foley, Amy Zynda, Alyssa DeNoble , Mary Stueber, Ben Hansen, Matthew Luepke, Krystal Lowney, Alex Peterson, Grace Adler, Pamela Grimes, Theresa Rosenquist, Robin Mueller and Pauly VanderKelen
Alyssa DeNoble
5:23 Fran,9:05mile, 135# hbbs
Good group today! Fun evil workout! :)
25
1
Evil is the right word for it. Good job!
Amy Zynda
7:57/10:30/65#
45# thrusters, banded pull-ups. That mile was weak. SAFE TRAVELS TEAM CFGB!!!
26
0
Cassie Christianson
4:52 fran 10 min. or so mile
125# bs .. thought it was 115# lol thanks crystal for helping me count after
15
1
Way to dominate your first Fran
Charlie Spry
8:20, 10:43, 205#
1st rx fran woot woot
27
1
My first Rx Fran too. Great job Charlie!
Jamie Kemen
10:08 RX, 11:00, 115 BS
First time RX, feeling pretty lethargic today. Next time Ill pay attention to the clock and Def get under 10. Good job 9:15 and so proud of team CFGB. We will be watching!!
17
1
You're so sweet...it does help to watch the clock, my goal was 9ish...I was able to bang out my last PUs quick when I realized I would be under 9:00:)
Katie Warden
6:30 Rx 10:28
Notice the Rx up there. (yeAH!) GOOD LUCK CFGB KICK SOME ASS!!!!
22
0
Marcie Kyllonen
4:50 Rx...20 second improvement :)
8:56 2000m row/95# HBBS...shouldve went heavier...leg is feeling better!
27
2
Mary Stueber
9:45 Rx, 9:15 run, 115# BS
26
2
You're just a tiny little badass, aren't you.
She def. is! Something stoked the flame a little and she's killing things lately.
Michelle Johnson
6:23/8:05/125#
Already SO proud of you Team CFGB!!! Go get it!
25
4
It was a pleasure to eat your dust this morning :)
How on earth did u run that fast after a super speedy Fran?
When looking at old Fran times we forgot to consider you were running a mile right after this one too! Great job!!
(-:
Robin Mueller
Time: felt like forever
WOD: Unloaded 300 square hay bales! Good luck Team CFGB!!
3
0
Rosa Francour
7:52/10 sumthing mile/100# bs
55# thrusters - GO team crossfit gb!!!! Kick some A$$!!!!
16
0
Theresa Rosenquist
Go TEAM CFGB!! You are Amazing!
Fran: 6:08 PR. (2:22 at the end of 21s - Geez! Firebreathers are done w/ the entire WOD before then!!!) 2k row: 9:28/16:23, 20RM BS: #145/22:58
25
0