21-15-9
Thrusters 95#/63#
Pull Ups
Then.
5-10-15-20-25-30-25-20-15-10-5
Double Unders
Post times.
Coaching Tips: Scale load and movements to match your current fitness level. This is the classic CrossFit benchmark workout known as "Fran." This is the workout that introduced the world to "Pukie" the clown. It's a very short workout that has a very lasting effect on athletes, both physically and mentally. The gym record for men is 2:47 and 3:52 for women. The chaser is a double under ladder that will help rid your mind from Fran's effects.
Now that’s a good lookin’ photo, right there.
It would be better if Tyler was helping him stretch
Heee!!!
Take note all others who will embark on the righteous path towards “Franville.” Steve-O’s pre-Fran prayer earned him a 4:09 “Fran” time, shaving 1:36 off his previous time. Wow! I just heard a big “thud.” I know that was all of you guys dropping to your knees looking for the same Karma Steve-O got. Good luck.
5:15am
Rose 11:08/-
JoJo 2:45 Rx PR/4:12 Rx
Steve-O 4:09 Rx PR/6:11 Rx
Newman 3:17 Rx PR/3:11 Rx
Paul 4:34 Rx/3:23 Rx
That’s my man!!!
9:00am
Lisa 5:22 Rx/
Tiffany 4:58/5:54 Rx
Rebecca 5:32 Rx/5:12 Rx
Claire 13:50 Rx/8:58 Rx
Luke 12:32/-
Dano 7:14 Rx PR/6:50 Rx
Tony A. 4:19 Rx PR/-
Robert S. 5:04 Rx PR/4:20 Rx
Chad 6:54 Rx PR/-
David L. 7:18 Rx PR/-
Pete 7:47/-
Jeff A. 6:40/-
Dawn 11:27/6:24 Rx
I was in the 9:00 am class. Did I not do the workout correct?
Tina
9am
Tina 6:53Rx/6:21Rx
10am
Justin B. 7:21Rx PR/5:53Rx
Dustin 8:11Rx PR/7:31Rx
Traci 15:00/–
Briley 6:16Rx/3:39Rx
Carissa 9:02Rx PR/3:19Rx
Jason 6:32/–
12pm
Ja’Rodd 5:18/–
Ed 4:29Rx PR/4:42Rx
Rob 8:34/–
Brittany 5:49/–
Shawn 9:19Rx PR/–
Scotty 3:36Rx PR/–
Wow! I know it wasn’t RX, but a 15 minute Fran on her due date… not too shabby Traci! That’s my girl! 🙂
-David K
Way to go Scotty! But…I thought there were two workouts today. What, are you guys coming back later to finish the rest? The new people, I understand, but the rest of you that can do double unders…
Go Traci!
5 pm
Dean 16:03 (mod)/17:48
Sara 14:10Rx/9:07Rx
Mike 8:10Rx/3:43Rx
Shaun 7:50?–
David 7:11Rx/8:03Rx
Jessica 10:52Rx/6:34Rx
Mark 7:44/%;40
Linda 6:27/7:15
Julia 6:27Rx PR/8:08Rx
Courtney 11:41mile/10:00
6pm
Bobby 10:22/10:00
Sonya 17:39/8:34Rx
Kim 18:39/5:10Rx
Chad 13:00/11:20
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