Tuesday, January 10, 2017

 

Fran is CrossFit’s 100m sprint. It’s a measure of fitness and a benchmark that can be monitored over time to record an increase in power. As a budding CrossFitter, you may not even be able to RX Fran or post a time near that 10 minute time cap.  As you continue with CrossFit, a few months down the line you may shave 3-4 minutes off that time. That’s the beauty of this workout. How much faster can you perform these same movements over these same rep schemes from your first attempt at Fran to your second, third and so on?

 

WOD

“Fran”

21-15-9
Thruster 95/65#
Pull Ups

*10 Minute Time Cap

Core Down
3 Rounds:

Down & Back 1 Arm KB Waiter Carry (AHAP)
1 Minute Plank

RX
Best 716
Big Ben 623
Smitty 420
Josh 625
Cates 514
Longo 241
Jared 447
Aubree 550
Clay 446
GMello 629
Jason 750
Jeff W 620
Mandy 1006
Sully 717
Nicholl 624
Travis 309
Barry 414
Matt V 306
Mkcown 548
Marion 439
Erin M 438
Joe M 340
Sarah 412
Austin 356
Bill F 333
PDiddy 442
Alex 10:12
Jen 739
Kate 648
Danny 629
Jen R 756

MOD
Derek 758
Nick 918
Shaq 948
Aimee O 556
Kelli R 514
Sarah 549
Janet 611
Elise 738
Tonya 540
Michele 909
Aaron 900
Liana 642
Taylor 534
Joni 650
Chris 604
Agster 738
Melissa 649
Woo 852
Connor 642
Kristen 501
Micheal B 959
Ray 645
Kdawg 421
Sean 627
Joseph 721
Scott 651
Bre 556
Jeff 546
Trent 528
Michelle 428
TJ 855
Tracy 652
Sarah 932
Chad 717
Patrick 355
Shannon 633
Sprinkles 644
Ted 642
Kelli 534
Ben 649
Alicia E 445
Tiffeny 707
Kayle 529
Ron 638
Jessica 540
Grant 746
Brittany 725

 

WOD

 Part A

2K Row For Time

Part B

10 Minute AMRAP:

30 Air Squats
20 Alt. DB Snatch (AHAP)
10 V-Ups

Core Down
3 Rounds:

20 Bird Dog
20 Mt. Climbers

Part A
Barb 859
Erica 911
Kanon 917
Sabrina 908
Jason 830
Val 1007
Sully 746
Leslie 903
Fran 919
Alissa 12min
Kevin 756
Jlord 841
Meg N 845
Amy b 907
Johnna 1036
Nikki 957
Ashleigh 859
Steve811
Glord 800
Suz 1014
Travis 716

Part B
Barb 2+55
Erica 3+46
Kanon 3+30
Sabrina 3
Jason m
Val 3+27
Sully 3+31
Leslie 4
Fran 3+30
Alissa m
Kevin 3+45
Jlord 3+50
Meg N 3+45
AMy B 3+49
Johnna 3+28
Nikki 3+35
3+35
Ashleigh 4+31
Steve 3+33
Glord 3+28
Suz 3+21
Trav 3+58

About the Author
One Comment
  1. Cory Bragg Reply
    No one recorded the 11:30 and 12:30 classes

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