WOD:
"Fran"
21,15,9
Thrusters 95/65
Pullups
Post:
100 1/2 depth GHD situps
50 Back Ext
Play with Kettlebells - Snatch, Clean and Press, Turkish Getups, Chops etc.
If you are done after Fran, than go ahead and be done. We aren't going to do any tech before Fran because I want to give everyone a chance to put up their best possible time in this workout.
Big congrats to Dan and Hattie today for putting up gym records in the front squat. Dan put down a 340lbs and Hattie dropped a 185lbs. There were lots of personal best today. Also want to note Ant's 265# front squat, which was a hell of a lift and at least 40 lbs more than he has done before. Great work everyone.
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April
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- The Lions -- 9:30 Start Time
- Friday WOD -- Saturday Workout and Fun -- Gym Records
- 30 Muscle Ups For Time
- Litvinovs WOD
- Fight Gone Bad -- CrossFit Games Site Changed
- Sasquatch
- My favorite day of the sports calender has arrived...
- Gymnastic Day at the Den
- Fran -- Enough Said
- A Fresh New Week
- 2 WODs for Saturday
- Overhead Squats and a fun metcon at the end
- Go Canucks Go -- Playoffs start tonight
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- Saturday: Central Canada Sectional WOD
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- Thursday: Rest / Make-up Day
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April
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How can you do this to people on 420???
ReplyDeleteMy confession to you.
ReplyDeleteIm feeling very guilty right now, knowing all of you are doing Fran today. Im home now,yes from the gym and was chicken shit to do it.hhaha IM SORRY. I will promise you all this week it will get done. I did Saturdays WOD instead. hahah something about Fran scares the living day lights out of me. Now I still feel sick knowing it has to get done. Ok. atleast i came forward.
Gooodluck guys!!!
Robs
Hahahahahahahha! Amazing robs!!!
ReplyDeleteI'm pooping (yes I said pooping, cause it sounds more effective for this paragraph) myself... I mean, its just 21,15,9 thrusters and pull ups right.....FML! Oh gawd, this is going to suck. :)
Yay fran!
Robyn,
ReplyDeleteThat is awesome. Can't believe you didn't throw it down. Hilarious. You are having to do that this week sometime.
ahhaha I know I cant believe I didnt do it either !! When you left, I walked over to that 65lbs bar picked it up did one thruster, looked at B, and said, "Yah no, this is not happening today !!"
ReplyDeleteWe bothed laughed, then said, I wont tell if you dont. Now i feel so sneaky and had to come clean.
I will do it this week.
Robyn
Ha! Ha!
ReplyDeleteI love you girls!
I am sorry I couldn't be there today either. And I have a long list of excuses why I cannot do it either.
No skin on my left hand...Feel a cold coming on...The dog ate my homework!!
But don't worry coach...it will get done this week!
Annie :)
Congrats to Hats on her first RX and amazing time!!