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Yakima’s CrossFit Reformation 09.20.13

19
Sep

Yakima’s CrossFit Reformation 09.20.13

Barbell

Prep Work:

3 rounds of

5 Double Burpee’s

Table Top stretch

WOD:

“Fran”

21-15-9

Thrusters

Pullups

Why, because we can.

95/65 is going to be the regular weights set for this workout. Scale accordingly.

Since Coach Loyer is so kind, he is giving us the option of going heavier, with a cap of 135/95. If you guys do choose to go heavier do NOT do the optional strength portion.

We will be performing this workout in separate heats. Cheer on your fellow athletes if you aren’t working out. This is a bench mark workout, so have fun and push yourself.

Post weight and time to comments.

Optional strength:

**** SnatchGrip Deadlift 2-2-2-2

Post weight to comments.

Cool Down:

Couch stretch

Hip Mobility

Click Here for Demo(video #2)

18 Responses

  1. BG

    We did a 4 day party trip to Vegas and did not once feel this bad! Being sick for 4 days didn’t help, but I still blame FRAN..! If it wasn’t for Chad, Dirk & JD I probably wouldn’t of made it. It’s hard to hang with the elite.

    FRAN TIME 5:26.
    Broke up the thrusters
    Went unbroken on all Pull Ups.

  2. Jonathan Douglas

    3:49 … it is 7:22am and i’m still looking for part of my lung. Pull ups ended up being some flopping and flailing, not too much effiency there.

  3. dirk bernd

    5:47 damn you fran! Never felt that bad afterward. It was pretty awesome to see so many people doing fran. I hope they feel the same way I do about this fran gal. And I only care to see her once or twice a year.

  4. Tasha M

    8:30. Used 45lb. Used one blue band for most of pull-ups, and two blue at the end of the 9. (usually use two the whole time) Will raise my weight next time round!

  5. “Fran” Sucks, used 135lb 6:40ish could have probably pushed a little harder but just kept moving through the whole thing… Nothing was unbroken, because i didnt want to burn out and needed my energy for that 135lb thruster. Fun times!!

  6. Judith

    6:18 my thrusters were fine.. Only drop the bar twice…. PULL UPS wow I thought, that was going to be the easy part for me. Yeah boy was I wrong.

    Snatch deadlift grip
    95, 115, 135, 135, 145

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