Happy Friday Girls!
This week's challenge is "Fran", one of the staple workouts for crossfitters. Just to review:
"Fran"
Three rounds of 21 - 15- 9 repetitions:
Example of 1st round...21 thrusters, 21 pull-ups and 21 double unders
Example of 2nd round...15 thruster, 15 pull-ups and 15 double unders
You get the idea I'm sure. Go after it! Try to beat your time from the last "Fran" workout.
1) Thrusters with 45-95 lbs.
2) Pull-Ups
3) Double Unders
As I said before, I added the double unders to help all of you reach your goal of jumping higher and having better agility. Keep pushing yourselves with your workouts. It will make us a better team when mid August arrives. I hope each of you are also taking time to enjoy family and friends this summer.
Aloha Friday!
Coach Pancho
Hey guys! I did two crossfit workouts this week, to make up for last week. For last week's crossfit I got 26 rounds! This week I got 3:48.
ReplyDeleteI got 3:50 for this workout this week! I like that this one is so quick yet you get a good workout in, my arms are always really shaky after it. I always whip myself with my jump rope though on double unders, I'm still trying to get better at those!
ReplyDeleteI did this workout in 7:02. I don't stop the clock while moving from one station to another. So that's why my time is higher, that's a straight time from start to finish.
ReplyDeleteI got a 4:50 for this week's Fran workout! Although this is one of the shorter ones, it is a big challenge for me because upper body strength is definitely my weakness, but I'm working on it! Also, I totally agree with Abi, I always whip myself with the jump rope too!
ReplyDeleteI did 4:20 for the Fran workout this week. I like Fran because its short and intense, but you definitely feel it after you are done. Keep up the hard work ladies :)
ReplyDeleteMy time was 3:56 this week. I did it in the morning before work and had the hardest time getting ready because my arms were so shakey!
ReplyDeletehello everybody! My time was3:06 for the Fran workout. Only a couple more weeks until we're back together!!
ReplyDeleteHey guys! Sorry for reporting my time so late. My time for the Fran this week was 4:29. I was definitely sore the next day after doing this one!
ReplyDeleteHappy Friday everyone! My time today was 20:33. Hope you all have a great weekend.
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