Sunday, January 10, 2010

1/11/10

This is probably the most famous CrossFit WOD out there, enjoy. Plenty of videos to watch on the mainsite of guys killing it.

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (female rx'd weight is 65#)
Pull-ups

Post time to comments.

Scaling:

Pack:
Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous.

(usually intermediate weights are 65-75# for men, and 35-45# for women)

Puppies:
Use appropriate weight
sub Beginner Pull ups, Jumping Pull ups or Ring Rows as necessary.

Posted by Coach Ryan at 8:00 PM

2 comments:

GOOTY said...

SWEET! got the site up and running again. now all we need is a site to do the WOD. just FYI. im going to be doing another WOD with my marines at the SNCO pullup bars @1400 today. they're the ones in the field with the "O" course. hope to see you there. Gooty!!

1/11/10 12:34 PM
LazyMex said...

Fran still sucks.After the last set of trusters i wanted to die.Did the workout in 5:55 mins.

1/12/10 12:04 PM

Post a Comment

Subscribe to: Post Comments (Atom)

What is CrossFit New River?

CrossFit New River is a non-profit organization dedicated to the fitness of all participants. We train using CrossFit methodologies. By use of constantly varied functional movements, executed at high intensity - we train to increase our work capacities across broad times and modal domains. Our exercise routines are scalable to meet the needs of all athletes. Furthermore they will develop you in the 10 physical skills that make up fitness: Cardiovascular/Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Accuracy, and Balance.

Heard CrossFit is Dangerous?
All of our athletes must read Killer Workouts and CrossFit Induced Rhabdo. Key Points: Train with supervision, don't be pig-headed, and stay hydrated.