Tuesday, May 2nd

1
May

Tuesday, May 2nd

Take note! The gym will be closed on Saturday for the USAW certification class.
Sunday’s schedule will be limited to one morning EWOD and evening open gym.

WOD

You did “Heavy Fran” last week.
Today’s is a very different workout, with a very different stimulus.

“Fran”
21-15- and 9 reps, for time of:
Thruster, 95/65
Pull-ups

Compare to 5/26/16. Post time to Comments.

Cash-Out

100 Push-Ups

69 Responses

  1. johanna

    Ladies WOD and Wine night is back! Thursday at 7pm, join us for a ladies only WOD followed by wine and food. We are asking you to bring either a bottle of wine or food to share. We can also order more food if needed. See you then!

  2. johanna

    Ladies WOD and Wine night is back! Thursday at 7pm, join us for a ladies only WOD followed by wine and food. We are asking you to bring either a bottle of wine or food to share. We can also order more food if needed. See you then!

    1. BAston

      Little known fact: Mickey did 14 cals on the ass bike during his cool down before I finished. #respect

      Nice job buddy.

    1. BAston

      Little known fact: Mickey did 14 cals on the ass bike during his cool down before I finished. #respect

      Nice job buddy.

  3. BAston

    Fran: 5:44 rx’d (I think this is a PR, I don’t see myself getting below 6 minutes the last few times I’ve tried it).

    I was lazy during the round of 15. broke it up too much. Plenty of room to improve.

    100 push ups.

  4. BAston

    Fran: 5:44 rx’d (I think this is a PR, I don’t see myself getting below 6 minutes the last few times I’ve tried it).

    I was lazy during the round of 15. broke it up too much. Plenty of room to improve.

    100 push ups.

  5. Ron

    5:54 rx + grunt game, PR. Last recorded one was at FRAN + 1 mile of 6:33 (Feb 18). Prior to that 7:35.

  6. Ron

    5:54 rx + grunt game, PR. Last recorded one was at FRAN + 1 mile of 6:33 (Feb 18). Prior to that 7:35.

  7. AllisonR

    Fran: 5:35 @55lb and ring rows

    Cashout: 75 pushups on box

    Xtra cred: 3min unbroken plank at home and 2min side planks, one on each side. Making an effort to do that everyday

  8. AllisonR

    Fran: 5:35 @55lb and ring rows

    Cashout: 75 pushups on box

    Xtra cred: 3min unbroken plank at home and 2min side planks, one on each side. Making an effort to do that everyday

  9. Matt

    Fran: 3:04 rx, chasing Mickey’s ghost
    — 3 second PR from last time

    100 Push-Ups
    — 7:25 in the sun, 10’s and 5’s

  10. Matt

    Fran: 3:04 rx, chasing Mickey’s ghost
    — 3 second PR from last time

    100 Push-Ups
    — 7:25 in the sun, 10’s and 5’s

  11. Rekas

    Fran 8:33 rx (1 min 20 sec pr) This felt slow AF (Pull-ups are the limiting factor)
    thrusters: 13,8;8,7;9

    50 pretty push-ups ~7 minutes

  12. El Capitan

    CTMasters
    Strict gymnastics
    0-5min freestanding handstand practice
    5-10min 5 ring Rows & 5 ring dips
    10-15min 5 deficit push-ups & 10 back etx

    “Leadfoot”
    Amrap 4
    27 cal row, 27 burpees, 27 CTB
    Rest 4
    Amrap 4
    21 cal row, 21 burpees, 21 t2b
    Rest 4
    Amrap 4
    15 cal row, 15 burpees, 15 pull-ups

    Midline
    15 min bike every 3 min 15 ghd sit-ups

  13. El Capitan

    CTMasters
    Strict gymnastics
    0-5min freestanding handstand practice
    5-10min 5 ring Rows & 5 ring dips
    10-15min 5 deficit push-ups & 10 back etx

    “Leadfoot”
    Amrap 4
    27 cal row, 27 burpees, 27 CTB
    Rest 4
    Amrap 4
    21 cal row, 21 burpees, 21 t2b
    Rest 4
    Amrap 4
    15 cal row, 15 burpees, 15 pull-ups

    Midline
    15 min bike every 3 min 15 ghd sit-ups

  14. Alice

    [for future searching purposes, completed last week instead of “Heavy Fran”]

    Fran – 4:19 rx

    1. Alice

      Ah yep, now I do. Though I was thinking the flashback day reference you often do (like today). Thanks for this!

  15. Alice

    [for future searching purposes, completed last week instead of “Heavy Fran”]

    Fran – 4:19 rx

    1. Alice

      Ah yep, now I do. Though I was thinking the flashback day reference you often do (like today). Thanks for this!

  16. dtm

    21-15-9
    Thrusters w/ 50# dbs
    Burpees
    6:39
    *45# is sufficient for this WOD but better that you have a chance to try the ‘underwear fitness’ version at the gym.

    100 push-ups: CHECK

  17. dtm

    21-15-9
    Thrusters w/ 50# dbs
    Burpees
    6:39
    *45# is sufficient for this WOD but better that you have a chance to try the ‘underwear fitness’ version at the gym.

    100 push-ups: CHECK

  18. JoJo

    Fran
    4:16 Rx

    Cash-Out
    100 Push-Ups 5:48
    10-10-10-10-10-10-10-10-10-10

    Accessory work @ work
    5 min Handstand Hold
    Tabata A) Superman Rocks
    Tabata B) Hallow Rocks

  19. JoJo

    Fran
    4:16 Rx

    Cash-Out
    100 Push-Ups 5:48
    10-10-10-10-10-10-10-10-10-10

    Accessory work @ work
    5 min Handstand Hold
    Tabata A) Superman Rocks
    Tabata B) Hallow Rocks

  20. Andy

    6:37 Rx A minute slower than my PR. Came out of the gate fast, and then gassed out in the middle and end.

    85 push ups in 10 mins but did at least one max set of 25. Sets on 10 for the next 2 and then sets of 5.

  21. Andy

    6:37 Rx A minute slower than my PR. Came out of the gate fast, and then gassed out in the middle and end.

    85 push ups in 10 mins but did at least one max set of 25. Sets on 10 for the next 2 and then sets of 5.

  22. Roberts

    7:43
    Rx thrusters
    12-9-6 pull-ups
    First time doing pull ups, next time all reps!

    Cash out
    94 push-ups in 10:00
    Finished the rest after the cap
    Hope I can straighten my arms tomorrow

  23. Roberts

    7:43
    Rx thrusters
    12-9-6 pull-ups
    First time doing pull ups, next time all reps!

    Cash out
    94 push-ups in 10:00
    Finished the rest after the cap
    Hope I can straighten my arms tomorrow

  24. JLee

    Fran: 7:53 Rx PR vs 8:40 last time (the version that came with the mile run)
    Rested but didn’t let go of the bar the 1st set of thrusters
    Pull ups in small chunks

    100 push ups in 9:11
    10s 6s then 3s and 2s the rest of the way

    Haaaappy rest day

    1. JLee

      Yesterday’s extra credit sort of – 50 sit ups, 25 lying leg raises, 3×1 min plank with generous rest

  25. JLee

    Fran: 7:53 Rx PR vs 8:40 last time (the version that came with the mile run)
    Rested but didn’t let go of the bar the 1st set of thrusters
    Pull ups in small chunks

    100 push ups in 9:11
    10s 6s then 3s and 2s the rest of the way

    Haaaappy rest day

    1. JLee

      Yesterday’s extra credit sort of – 50 sit ups, 25 lying leg raises, 3×1 min plank with generous rest