"Fran"
21-15-9
Barbell Thrusters (65/95#)
Pull-ups
or
...if you want to challenge yourself do a double
(double "Fran" that is):
21-15-9-9-15-21
Barbell Thrusters (65/95#)
Pull-ups
Read:
13 Ways Olympic Weightlifting is like Life by S. Vincent
Community Events:
CrossFit Endurance on Wed. 3/20 @ 5:30 PM at the Upper Merion Track
This weeks Open WOD will run on Sat. 3/23 beginning at 9:00AM
Quote:
"Think for yourselves and let others enjoy the privilege to do so too."
-Voltaire
Results:
Jason L. 7:46 Rx
Pat P. 9:54 85#/band
Gina 8:20 55#/band
Roni 7:36 Rx
Steve Z. 10:03 45#/band
KT 5:41 Rx
Kathleen 8:40 55#/band
Mark C. 10:33 95#/ROM pullups
Pete W. 6:29 Rx
Lauren M. 10:52 65#/band
Nick C. 7:40 Rx
Jay E. 8:21 95#/band
Barb 10:34 PP-63#
Mike W 9:42 Rx
Sarah W 11:01 35#/band
Alison B 10:13 45#/band
Rinat 8:02 Rx
Ciera 10:44 53#/jump
Kara 10:36 55#/band
Chris T 10:08 45/band
Cate 8:36 C2B
Aimee 5:57 25# DB
David C 8:30 53# 2 bnds
Patrick P 8:39 Rx
Oleg 6:54 Rx
Mark W 7:16 db
Sandy 8:17 45#
Erika 8:30 65#
Cory 9:12 65# 2 bnds
Flounder 9:34 75#
Gene 4:03 Rx
Manisha 7:30 ?
Andrew Y 10:06 55#
Mike P 15:31 Double Fran (5:12 1st Fran)
Sam B 4:23 Rx+C2B
Balmer 6:05 Rx?
Shannon 10:11 50 band
Jaime 9:26 45 band
Borden 6:42 Rx
Faby 5:21 Rx
Derreck 7:41 Rx
Matt B 6:48 75 band
Kate K 7:43 Rx
Jna 11:10 band
Dee 8:41 Rx
Big Al 12:38 ROM
Jim C 7:32 Rx
Brian R 8:27 Rx
Bob G 12:50 45 band
Brandon 7:04 75 band
Jen S 7:35 ROM
Becky 8:40 Rx
Ryan B 5:46 Rx
Rob Ph 6:57 band
Mark B 6:43 65#
Katrina 7:02 22#/band
Jessey (sholder mod wod) 9:36
Taylor 8:21 22#/RR
Justin 9:48 band
Sharon C. 10:58 Rx
Mike T 4:29 Rx
Roman 7:18 (75#)
Luke 9:35 (65#)
Regi 8:59 (55# band)
Arin 13:09 (1st Rx)
Brynsie 7:16 (Rx)
WW 9:50 (65#)
Jason H 10:31 (Rx)
Photos:
"Happy Birthday Ciera - welcome back!"
Welcome Taylor!!!
Results:
Jason L. 7:46 Rx
Pat P. 9:54 85#/band
Gina 8:20 55#/band
Roni 7:36 Rx
Steve Z. 10:03 45#/band
KT 5:41 Rx
Kathleen 8:40 55#/band
Mark C. 10:33 95#/ROM pullups
Pete W. 6:29 Rx
Lauren M. 10:52 65#/band
Nick C. 7:40 Rx
Jay E. 8:21 95#/band
Barb 10:34 PP-63#
Mike W 9:42 Rx
Sarah W 11:01 35#/band
Alison B 10:13 45#/band
Rinat 8:02 Rx
Ciera 10:44 53#/jump
Kara 10:36 55#/band
Chris T 10:08 45/band
Cate 8:36 C2B
Aimee 5:57 25# DB
David C 8:30 53# 2 bnds
Patrick P 8:39 Rx
Oleg 6:54 Rx
Mark W 7:16 db
Sandy 8:17 45#
Erika 8:30 65#
Cory 9:12 65# 2 bnds
Flounder 9:34 75#
Gene 4:03 Rx
Manisha 7:30 ?
Andrew Y 10:06 55#
Mike P 15:31 Double Fran (5:12 1st Fran)
Sam B 4:23 Rx+C2B
Balmer 6:05 Rx?
Shannon 10:11 50 band
Jaime 9:26 45 band
Borden 6:42 Rx
Faby 5:21 Rx
Derreck 7:41 Rx
Matt B 6:48 75 band
Kate K 7:43 Rx
Jna 11:10 band
Dee 8:41 Rx
Big Al 12:38 ROM
Jim C 7:32 Rx
Brian R 8:27 Rx
Bob G 12:50 45 band
Brandon 7:04 75 band
Jen S 7:35 ROM
Becky 8:40 Rx
Ryan B 5:46 Rx
Rob Ph 6:57 band
Mark B 6:43 65#
Katrina 7:02 22#/band
Jessey (sholder mod wod) 9:36
Taylor 8:21 22#/RR
Justin 9:48 band
Sharon C. 10:58 Rx
Mike T 4:29 Rx
Roman 7:18 (75#)
Luke 9:35 (65#)
Regi 8:59 (55# band)
Arin 13:09 (1st Rx)
Brynsie 7:16 (Rx)
WW 9:50 (65#)
Jason H 10:31 (Rx)
Photos:
9 comments:
WANTED: Nice human willing to teach the methods of butterfly kipping pullups. It is awful when the barbell is a feather but the pullups crush your soul. ugh.
6am
Jason L. 7:46 Rx
Pat P. 9:54 85#/band
Gina 8:20 55#/band
Roni 7:36 Rx
Steve Z. 10:03 45#/band
KT 5:41 Rx
Kathleen 8:40 55#/band
7am
Mark C. 10:33 95#/ROM pullups
Pete W. 6:29 Rx
Lauren M. 10:52 65#/band
Nick C. 7:40 Rx
Jay E. 8:21 95#/band
Both classes to a cash out of:
10-20-30-20-10
Sit Ups
Air Squats
Jason - if you find that "nice human" to teach butterfly pullups let me know. Id sign up for that session!
why butterfly? learn the kip before that and work to a strict before that. Also, have 3-5+ strict pull ups before butterfly. You can pull a sub 3 min. Fran off with kipping.
530
David C 8:30 53# 2 bnds
Patrick P 8:39 Rx
Oleg 6:54 Rx
Mark W 7:16 db
Sandy 8:17 45#
Erika 8:30 65#
Cory 9:12 65# 2 bnds
Flounder 9:34 75#
Gene 4:03 Rx
Manisha 7:30 ?
Andrew Y 10:06 55#
Mike P 15:31 Double Fran (5:12 1st Fran)
6:30
Sam B 4:23 Rx+C2B
Balmer 6:05 Rx?
Shannon 10:11 50 band
Jaime 9:26 45 band
Borden 6:42 Rx
Faby 5:21 Rx
Derreck 7:41 Rx
Matt B 6:48 75 band
Kate K 7:43 Rx
Jna 11:10 band
Dee 8:41 Rx
Big Al 12:38 ROM
Jim C 7:32 Rx
Brian R 8:27 Rx
Bob G 12:50 45 band
Brandon 7:04 75 band
Jen S 7:35 ROM
correction - Andrew Y was doing Rx, I was counting for him
Balmer was rx, I was counting for him.
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