WOD 26SEP11
Posted by YNC on September 23rd, 2011 filed in WODSaturday Endurance:
Run 4 Miles Max Effort
1st 2 Miles w/20# Load
2nd 2 Miles no Load
“Fran”
For Time
21 – 15 – 9
Thrusters (M: 95# W: 65#)
Pull Ups
Compare to: 18Mar10
Video: The Story of Fran
Strength:
1 – 1 – 1
Squat Clean
Inspiration: If a hurricane that wrecks havoc on a whole town can be Fran, so can a workout. ~Coach Glassman
September 23rd, 2011 at 17:14
Coincidentally completed on 22 SEP with one of my instructors.
Danner 2:45 rx (PR)
LT Anderson 3:59 rx (PR)
September 24th, 2011 at 04:36
Sub 3 mins, Danner. Super impressive!
I’m not looking forward to her as usual (my least favorite workout by far), but hope to PR myself and not feel like puking afterwards…
September 24th, 2011 at 09:40
Thanks YNC, my class and I had some high stakes. The IED navy instructor staff challenged my class to a 10.26 mile run and whichever team finished first won. Every 10 seconds of seperation between the LT and I in Fran alloted a minute head start on the run. So my class gained a 7 min head start and we won.
Good luck on your Fran!
September 26th, 2011 at 04:05
Strength WOD 1-1-1 Front Squat: 225, 235, 245
05:13
September 26th, 2011 at 08:48
MOI: 3:55 (45#)
Chris: 7:27 rx
Federico: 9:22 (75#, JPU)
LT Yuhas: 9:48 (45#, JPU)
Kendrick: 5:58 rx
September 27th, 2011 at 08:04
CrossFit Neptune Rota
Strength:
1 – 1 – 1 Squat Clean/Squat Snatch
EOD2 Coger 205, 225, 235 / 135, 145, -
WOD
ND1 Lontine 3:48 (45#)
EOD2 Coger 3:28 (Rx’d) (PR)
YNC 3:23 (Rx’d) (PR)
September 29th, 2011 at 02:28
CrossFit Neptune Rota
Performed 29Sep11
IT2 Hoban 15:42 (Rx’d)
OS1 Garcia 12:22 (Rx’d) (Slight ROMI on pull ups)
ND2 Blankshine 7:09 (Rx’d)
ND2 Alejo 6:35 (Rx’d)