Wednesday – January 21, 2015 (20150121)

[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [tabtext]Strategy[/tabtext] [/tabcontainer] [tabcontent]

[tab]Level 1

“Fractured Fran”

21 Thrusters

21 Ring Rows

-Rest 2 minutes

15 Thrusters

15 Ring Rows

-Rest 2 minutes

9 Thrusters

9 Ring Rows

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[tab]Level 2

“Fractured Fran”

21 Thrusters, 95/65#

7 Pull Ups

-Rest 2 minutes

15 Thrusters, 95/65#

5 Pull Ups

-Rest 2 minutes

9 Thrusters, 95/65#

3 Pull Ups

[/tab]

[tab]Level 3

“Fractured Fran”

21 Thrusters, 75/45#

14 Pull Ups

-Rest 2 minutes

15 Thrusters, 75/45#

10 Pull Ups

-Rest 2 minutes

9 Thrusters, 75/45#

6 Pull Ups

[/tab]

[tab]Level 4 Rx

“Fractured Fran”

21 Thrusters, 95/65#

21 Pull Ups

-Rest 2 minutes

15 Thrusters, 95/65#

15 Pull Ups

-Rest 2 minutes

9 Thrusters, 95/65#

9 Pull Ups

[/tab]

[tab]Motivation

Complete 3 simple acts of kindness today.  This is an exercise to see how looking for ways to be nice to others brings us joy.  It is the act that should make us happy not the reaction of those we serve.  Make a difference.  Be the difference. Be awesome.

[/tab]

[tab]Strength

Day 1, 2, or 3[/tab]

[tab]Strategy

“Fran” is the most famous of the CrossFit bench mark girl workouts.  CrossFit has evolved tremendously since it’s early days when doing this workout in less than 5 minutes meant you were a top CrossFit athlete.  Now you need to be doing it in less than 3 minutes to be considered a top tier CrossFit athlete.  With that in mind just completing the workout has always been a tough feat.  Today we are taking the classic workout and seeing how fast you could do each round if you had a two minute break between rounds.  This means less strategy is involved.  Knowing we have the break will allow us to increase the intensity during the round.  You may still have to break up the repetitions into smaller more manageable sets but your break should be less.  Some of you should try not breaking up the sets.  You will need and want to still move as efficiently as possible.  There are still 45 Thruster to be completed.  Smooth will still be fast.  [/tab] [/tabcontent] [/tabs]

Get more Awesome: Row 500 meters

Don’t Stop Here

More To Explore

Friday May 29th, 2020 (20200529)

Level 1 200 meter run 20 KB Swings (26/18#) 200 meter run 20 Step Ups (16/12″) 200 meter run 10/10 single arm Push Press (26/18#)