Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for Fran

WOD #152 – 16 April 2010

W/U: group sprints, dynamic stretching

WOD: “Fran”
21-15-9 (scaled to 12-9-6)
Thrusters 95/65 (scaled to 50#)
Pull-ups (scaled to skinny black/red bands kip)

6:12

notes: too quick.  the weight and band resistence were challenging, so should have scaled reps instead to something like 18-12-6.

food for thought  – compare to the last Fran that I did 10 July 2009 where I did 21-15-9 of 35# trusters and green band strict pull ups at 9:35

WOD #15 – 10 July 2009

W/U: 3x (10 SPT, 10 OHS, 10 push ups, 10 muscle snatch, 10 lunges)

WOD: Fran for time

21-15-9
Thrusters (95#/65#) (scaled to 35#)
Pullups (green)

time = 9:35