Wow, didn't realize there could be a more f'd version of Fran

believe it!

Fran on dope

WOW this is going to HURT!!

oh goodie

Increase the Thrusters to 135#
Add in Burpee-Pulls-Ups
Add in another round at the end Row 250m and 5 Thrusters/Burpee-Pullups, Just so everything is nice and round!!!

o fun, fran with running. nothing like a punch in the face after a kick in the groin.

That's a great WOD. Leave it as-is and it is enough.

tomorrow is going to be interesting first 20mi barefoot trail run tapering for an ultra50 eat then go do the WOD wish me luck....going to be hell

All i can say is "Seriously?"

wtf!

do i get a kiss after this date?

Always felt like something was missing from Fran. Now I know. It was rowing.

Oh sh** !thats what we get for asking for fran ! looks brutal,cool.

take your time w/ the rowing good form will be needed for the thrusters.....Sick and twisted thats called overtraining.....

Yeah well the Xterra dc on 19sept took the day off from work for this day

What is the substitute if we can't get the pull-ups? (newbie here)

it's not fran... is it fROWan or fRUN?

wowzers

Hmmm... My bet is a true bad a$$ can do it in ~10 min. Which means that it is very NOT FRAN! It's ~4 times in length.

If you're adding to it and making it into a long fiesta of Franiness, you missed the point.

Think power & intensity and measure the difference in power output between your half hour 135# thruster, burpee-pull-up + 500 m WOD and you'll probably find that you got whooped by the guy who finished Rx'ed in ~10'!

Gruelling and heavy doesn't mean intense or productive.

Curse all you who were asking "Where's Fran?" during the last couple cycles!

Dang, hit Post too soon...

I don't understand the run subs. They're not equivalent. 400m run for 500m row, for sure. But wouldn't that make the other rows 1000 & 2000? Or if the rows are 1000, 750, 500 shouldn't the runs be 800m, 600m, 400m?

I don't like it when the subs just look like punishment for not owning certain equipment.

Then do 100,75, and 50 SDHPs.

Ouch! This is going to suck. :-)

benny, most people have an easier time running than rowing. rowing takes ALOT out of your legs, sooo i think thats what they are tryin to get out of the longer run. its not punishment training, its INCENTIVE TRAINING

#22...as I tell my 4 year old..."You get what you get and you don't get upset"
This looks like a blast (in a sick sort of way).
Gonna do the run.

#22 I have to respectfully disagree. The C2 works everything, especially the drive which is very similar to the initial thruster. The run is a break.

Fran on 'Roids = Froid's! Every workout needs a name, right?

#22 Benny1 -

I agree, as a both a runner and a rower your run subs make much more sense. Most here aren't sprinters so I'd assume 6:00/mi is pretty tough pace, which breaks down to 1:30/400m, and 1:30/500m is pretty tough erg pace. Subbing 400m/500m seems to make the most sense to me.

Waiting nervously for Playoff Beard's Noobie post.

Hey "Bill" ... screw yourself pal, It's not overtraining.. there's no such thing. And after Sunday which was 6 or 7 Pullups, and a rest day on Monday... your body should be nice and ready for some extra punishment.

Also, for all you others who dissed my WOD... CrossFit is supposed to be CONSTANTLY VARIED.. and seeing how we just did 95# Thrusters during the 20min AMRAP last week...why not go Heavy?

Hey Burrito...again it's supposed to be VARRIED, which means add everything into your WODs... so what if you go Heavy and long sometimes?

#27

Even if that's the case, it's not going to account for the 2-3 minute difference between a 3-4min 1k erg and 6-7min 1 mile run. As #22 said, it's almost a punishment for not having a rower, can't hope to compete time-wise without one...

This workout looks disgusting!

I still think the original Fran is harder since it can be performed at a higher intensity in a shorter amount of time.

Either way - this is a tuff one for sure.

Just to clarify to "add everything into your WODs" ... I mean short and light, short and medium, short and heavy, long and heavy, medium and short, medium and long, and so on.... Look at the Video of Dave Castro in the Prep for the 2009 Games. He's says you have to have all aspects.

what is FRAT?

No run is a break for a guy with 2 reconstructed knees! I just don't have the $1K for a C2 - or the space in my garage.

I love new stuff.
Well sorta new. They just hit Fran up with some roids. As if Fran wasn't already hard enough.

Who pissed Fran off?

Advice please guys.

Two months into Crossfit here in the UK and one suspected Rotator Cuff tear later (seeing the surgeon next week as physio has now given up). Been loving it and trying to train through the injury by doing lots of metcon and 5/10ks.

Would like to do this one by subbing one arm thrusters and one arm jumping pull ups. Is that cool or are there better subs for a one armed athlete!?

Hey #37 Benny, were the 2x recons for the ACL? Been there myself. Only problem I have had is with the pistol squats and the overhead squats. However I try to stay away from 90 degrees with all squats. Do u prefr peas or corn for ice bags?

m/44/185 74"

Super Fran

Yea...This is gonna hurt! Everyone meet Frans 'Roided out sister...

Its been awhile since I posted last. Crossfit is constantly varied that involves short WOD's and long WOD's, usually consisting of most body parts. We just did Running Angie. Running 1 mile between each set of exercises. It was tough, yeah, but I did it! That is all that matters to me. Do your work to make yourself better and stop complaining about the workouts. 5'9M/37/148

Thanks Morrowesq! Yes, both ACLs. One of them came along with a total MCL,split meniscus, and cracked femur (at age 34). All the squats actually feel great to me, its running over 400m's and box jumps which make it feel unstable.

I think today's WoD resembles a variation of Jackie more than Fran...from the November 2004 edition of CrossFit Journal, "The New Girls":

"Jackie"
For time:
Row 1,000 meters
Thruster 45 pounds, 50 reps
30 pull-ups

Not everyone has a rower, but "Jackie" is reason enough to buy one. A second round at 500/25/15 and a third at 250/15/10 make for a perfect workout.

I don't think I'll do this one. Not intense enough.

#15 and #20

You raise several interesting questions in my mind with your comments. I have ventured onto the Sealfit site for the last several months, not every week, but at least one week a month. It is difficult to imagine overtraining with just one wod, although if i do the Sealfit wods for several weeks in a row with 1 rest day per week, I risk overtraining, for me personally.

It appears that many of the Crossfit Games elite, including the winner, used a format similar to Sealfit, and does it as his main programming. My suspicion is that the Sealfit program, while pushing some to overtrain, may create elite athletes in most cases. you should at least check out the programming at sealfit.com

My point, if the guy wants to challenge himself and others to the daily wod plus.....awesome for him, its not too uncommon of a concept and very unlikely to induce a deleterious effect, ie: overtraining, in ONE wod. From a horsepower standpoint, it would certainly depend on the individuals strength and power output, since for most elite guys the 95lb thruster is really quite light. Either way, to each his own, and his own CrossFit.

Dave,

Spot on with dynamic, sport-specific warmups in-season. However, many high schools have strict rules that forbid out-of-season practice--some states have more strict interpretation than others as to what constitutes practice vs. what is (permitted) general sports conditioning. A wide receiver running pass patterns or a lineman doing pulling steps could be considered illegal out-of-season practice in some states.

It looks like the guy with the chain is whipping the guys carrying the log

ROW ,ROW ,ROW, YOUR FRAN INTENSELY DOWN THE STREAM

some comments today got me thinking about men vs women wallballs.

i believe the standard is that a lady would do roughly 60% of the weight a man would do in any wod
FRAN = 95#men or 65#women (roughly)
so in this 20# men and 12#women

but then we further scale the work out to have men shoot 10ft and ladies 8ft. that doesn’t seem right.

shouldn’t the ladies pick one or the other ‘60% scale’.
20# to the 8ft or 12# to the 10ft.

ladies im not trying to make life hard… i’m just saying it seems odd is all

what do yall think?

That is the greatest photo ever!

Interestingly, Lauren wrote "Post time to comments", but I don't see any.

9:56 as Rx'd

Benny sounds like u did it right. Never stop moving.

Go Recon.

ack! poor guy in the bottom right of that pic looks like he's hungry for some brains.

Awesome Picture. I love the solider doing wall balls. At first I thought why is that dude in the pick playing basketball, then I looked closer and bam, wall ball shots.

Keep up the hard work Crossfit Najaf.

And yeah, this WOD looks like it is going to be insanely fun!

Found this quote in a book I am reading...thought it was sadistically inspiring:

"Make friends with pain, and you will never be alone" - Ken Chlouber, creator of the Leadville Trail 100

rx'd

run 1 mi
run 1/2 mi
row 500m (treadmills at globo gym all taken)

lots of walking between stations

28:05

21,15,9 of 42.5 kilo thruster and pullups preceded by 1000m, 750m and 500m row took 21 minutes and 30 seconds - attended Cert 1 in Melbourne over weekend and completed 16 score of Tabata squats, 9 minute 11 second Fran (funny eh !!) and 10 minute 9kg med ball cleans x 7 and push ups x 7 where I completed 11 rounds and 5 cleans - a very humbling weekend - all coaching staff were excellent with plenty of one on one attention with everyone prepared to go the extra mile to help me - glad to know you are all out there when I am training alone in the cold and rain of New Zealand's wintery South Island.. will get to see some of you again as soon as I can

Najaf is way different from the last time I was there...

I'm pretty sure we did this extended 'Jackie' a year or 2 ago... Rough.

Get some, Go again!

#54 - I was thinking the same thing. 19:37 as Rx'd. Whoever thought this one up - thanks a lot.

I cant f*#@ing believe what i just saw...my wife and mother of 2 toddlers knock out the Snatch/Run WOD in 12:30...someone PLEASE tell her to compete!!! Oh and I think I lost the title of the "MAN" of the house!

#33 - S&T Interesting how you came off like a 12yo telling people to go screw themselves and purposely distorting names while #48 (bkm) actually made a decent argument on your behalf.

Sure, variety is all good. Are you up to the challenge of videoing your workout and putting it to a power calculator test against the Rx'ed one?

#6 15 20 31

i think those who program these wods for us are alot smarter than me so i trust them. if they say 95lbs then 95 it is(for me). to take 95 and make it 135 is jeopardizing the desired affects of the wod. to take a metcon and turn it into a strength day is not the worst thing ever but if coach wanted me to work on my strength, he would have said so.

#48
"since for most elite guys the 95lb thruster is really quite light. "

it may be light for those guys but "they" use that weight and MAKE it hurt. intensity is the key.

we dont know what the rest of this cycle is going to bring us, maybe the next wod will be heavy, maybe not. i do however think that when the great minds put these wods together they take account the RECOVERY for the previous wod.

as for me i will do the wod as directed and know that my body will have recovered the correct amount for the next wod. my two cents

Comment #48 - Posted by: bkm at August 31, 2009 7:00 PM
-FRAT_

You made a very important point right there. If one wants to join the ranks of the "elite", then he or she must do more than just the daily WODs. Nowhere is it written that one must adhere strictly to the daily WODs and only the daily WODs to meet one's goals.

This makes my naughty parts jingle. Just got home with the 56th Stryker Brigade. My WOD homies and I are trying to make up the previous 3 day cycle. We did the pullups with between 45 and 95 lbs, then did the snatch/run in 11:56 and 12:15 (Panda beat Sher-Bear!) I look forward to the hell of this one, after we do overhead squats of course!

Scouts Out

that was actually worse than i had imagined.

as rx'd 16:27

everything in slow motion today. couldn't find 2nd gear let alone top gear.

great time Alex. thats awesome

Hi it FRAT

#54 - Is that time for real? Even if you're pulling a 1:40 500m, that's 7:30 just in rowing, and then a 2:26 Fran in between with no rest? Did you win the Cfit games?

as rx'd

TIME - 16:58

Can't wait to do this one! I've done Fran 3 times in the 3 months I've been doing crossfit..1st 14:22 2nd 11:58 3rd 8:38. So i hope this wod will help our regular ole "Fran" !

15:32 as rx'ed

#67 - Rook - NIIIIIICE! Way to hit it!!!
HAPPY BIRTHDAY PLAYOFF BEARD!! Much FRAT luv and big frontal hugs, my friend :)

Fran + rowing....no fun

good god...

You know I was hoping to do Fran........what the hell was I thinking, be careful what you wish for huh.

I was hoping to do Fran.....WTF was I thinking be careful what you wish for huh.

new WOD name "Fran: I'm on a BOAT"

Happy birthday Playoff Beard
Big hughs and bad english for you my friend
Hope we can meet some day!!
Hi FRAT!!!!!!!!
grueling wod!

Quick question, I am not in the best shape. i am extremely motivated though. i love the crossfit idea and i am super interrested. I have been putting everything i have into these workouts but i struggle, would it be smart for me to try getting into better shape doing something else? Or should i just stick with crossfit?

Quick question, I am not in the best shape. i am extremely motivated though. i love the crossfit idea and i am super interrested. I have been putting everything i have into these workouts but i struggle, would it be smart for me to try getting into better shape doing something else? Or should i just stick with crossfit?

Quick question, I am not in the best shape. i am extremely motivated though. i love the crossfit idea and i am super interrested. I have been putting everything i have into these workouts but i struggle, would it be smart for me to try getting into better shape doing something else? Or should i just stick with crossfit?

wow

#81 shawn: from the first hand experience, being overweight and middle-aged: stick with scaled crossfit. It's fun, serotonin kicks in all the time, and improvement is faster than in anything else I know.

PB&J - have a great day bro

thanks Cookie - it is not a nice workout. not even close

got about 16 hours before i do "crack" fran, yikes! my hands aren't even healed from cindy and weighted pull ups, oh well this is gonna be a killer!

'Maritime Fran'

'Maritime Fran'

'Maritime Fran'

UNBELIEVABLE, It's gonna take me an hour but by the (K) Stars I'm gonna do it AS RX'D. (see the crossfit San Fransisco post called "sometimes ya just gotta do it"

Oh I'm also starting the buyers gets diesel 30 day challenge tomorrow, all of September to get my diet squared away once and for ever or die trying.

have we only worked the chest once this week?

I asked Coach Glassman himself at CrossFit 101 at Brand X if one should scale down to keep going rather than doing broken sets at the RX'd weights or use the RX'd weights and just take as long as necessary.

His answer was "YES" As in do both.

I can't recall his exact words but I believe it was along of the lines of getting different benefits from each.

I would tend to think that if I could do only one or 2 thrusters (or pullups) at a time like when I started then I would scale it down ala Brand X.

He also spoke of the benefits of scaling up for athletes that can power right through such a WOD with unbroken sets, clearly that's a minority of us though.

27 M 220 lbs, 5'10"

my first day of crossfit, and I hate you all

30:18

Another wonderful morning in southern Iraq, nice and cold 80° at 6am this morning. I love the picture today!

800m run
21 Barbell Thrusters (65 lbs)
21 Jumping Pullups
600m run
15 Barbell Thrusters (65 lbs)
15 Jumping Pullups
400m run
9 Barbell Thrusters (65 lbs)
9 Jumping Pullups

25:30....This one should be "SuperFran". Good way to start the day today.

28/m/78kg

13:52

Subbed 45, 30, 15 burpees for runs due to foot injury

Yeaa, superfran ;)

This was a good way to start the morning and day.

WOD as rx'd, time 13:48.

- OlliS (M/30/190cm/84kg)

This is gonna hurt real good.

Man alive, I wish I owned a C2; they're just so damned expensive over here. I guess I'll be hitting the trail instead ...!

Is it a bird?
Is it a plane?
No its SuperFran!

rx'd with runs
20:00 exactly

m/46/5'8"/180
--
CFWU

With runs and scaled to 62lbs

21:45

Rx'd as far as possible (40kg barbell, not 42,5kg)

18'30"

row 1000, *ran 800, *ran 400
85lb thrusters
pull ups unbroken sets
20:50
*globo gym has one c2. jackass swiped between sets

m/44/185

as rx'd
18:50

19:02
with jumping pullups
25kg Thrusters
Saw stars & nearly met ol' pukie....

I was tempted to not look at the WOD until morning....now I have to try and sleep knowing what awaits me.. Lesson learnt. Good luck to me!

Subbed row/ run with 2/1/.5 mi bike. 25:00

Shawn #81 - My advice, stick with crossfit. The benefits are amazing - getting in shape will just be one of them.

m/41/5'6"/145

subbed run for row
23:04

Subbed run for row
24.22

that was tough.

23.29
Ohmy that wasn't any sort of fun. Especially after a sub 15 minute effort for 400 M of burpees for my off day workout last night.

As Rx'd with the running on treadmill

21:40

Nothing's cooler than reflective belts! Hooah!

m/43/5'5"/162

Rx'd with run

23:52

Did it with the running substitution.

26:25 (had to break up the pull-ups with some rests)

Question: Are the pull-ups from a dead hang every time or kipping?

YAY "Fran on Steroids" lol.....skipping one of my classes today so i have time to do this WOD!

34/m/5'10"/170

19:35 rx'd

My mate, Ben, and I did this workout today in our uni gym.

Ben: 20:14 - subbed 95lb bar for 45lb bar.

Aaron: 17:48 - as Rx'd.

Loved every second!

Run for row: 27:22

That made me feel like I did on my first CF WOD over 15 months ago.

16:34 no readout on the rower, rowed for 4 min, 3 min and 2 min. for 1000, 750, and 500.

Rx'd 21:13 smoked from yesterday; weighted pullups, tabata run & row then 1/2 mile swim.

1) 7:05
2) 6:44 (ouch)
3) 3:49

Total: 17:38

I found it really hard to keep the intensity up on the rower...

22:20 with running.

50m/5'10"/215
as Rx'd w/runs
24:03

f/28.5'0"/108
As Rx'd with #65 thrusters
25:35
Ton of suck, I luv it

Yesterday I kept thinking we were due for Fran. We got Fran on steroids instead. This is a big workout. wow

Puppydog scaling -- 12:50

Run 800m
15 broomstick thrusters
15 beginner pullups

Run 400m
12 broomstick thrusters
12 beginner pullups

Run 200m
9 broomstick thrusters
9 beginner pullups

m/6'1"/175/38y

17:02 rx'd

2nd row sucked. when i saw that i had 350m to go I couldn't tell if they were tears or sweat. brutal!

I'm back from CrossfitFootball-land;gained 7+lbs of muscle during my month long stay-time to lean out:

m/31/205lbs/5'10.5

as rx'd-17:33

GOOD TIMES AS RX'D

28/6'8"/220

22:26

subbed with runs
20:32

25:22

Did thrusters yday, so decided to sub dips for thrusters (not a great sub but....).
19:35 rowing 1000, 800, 600

2 days after completing my first (and international distance) triathlon:

25:30

subbed DB for BB thruster & run for row.

Feels good to be back.

My first day of CrossFit.
Really!? That was intense and awful. Loved it.

36M - 74' - 185lbs. -
Time: 24:45 minutes

Subbed runs for rows.

17:47 - Sucked on the runs. Maybe can shave off a minute or so next time.

m/27/187/6'2"

Feeling good after a month of crossfit.

did 75 lb thrusters and assisted pull-ups on machine

21 minutes

31:29 ran, thruster as Rx, assisted pullups

M/40/192 lbs

as rx'd 17:54

I screwed up setting the distance on the first row and set it to 10000 m rather than 1000. I realized it when I had over rowed by 100m. Better pay attention to detail next time

CG E City Crew
Leary: 18:40
Day: 32:57
Keep It Up!

m/26/170/5'10"

as rx'd only subbed runs for rows due to no row machine

32:49 I really blew on the pull-ups

#115

When it comes to doing pull-ups from a dead hang versus kipping. CF teaches that Kipping done properly is the way to go. So, when it comes to pull-ups unless it states to do strict pull-ups or weighted pull-ups stick to the kipping. You will find your results to be better and find that your strict pull-ups will vastly improve quicker than it would just doing strict pull-ups all the time.

AS RX'd
21:16

I was really disappointed with my time, I was hoping to get around 16 to 17 minutes. I will have to blame it on the big slice of Lemon Cake I had the night before.

#94, After your first exercise in Crossfit, it's expected to hate everyone. But, in 2 months you'll be loving all the same people. Keep up the work brother.

Subbed runs for rows.

As rx'd - 19:07

That 800m run in the middle was BAD.

been forgetting to post here, usually just post on crossfitnyc.com

20:04 RX'ed

Frickin' Frackie

As prescribed:

16:30

M/33/70/206

wow! that on will make you sweat!
run- on eliptical
thrusters- 35#
pullups- 70# on assist mach.

28:33

M/35/6'0/230

21:49

Jumping pullups, Rx'd weight on thrusters.

1 mile run
21 thrusters (95 lbs)
21 pull-ups
800 meter run
15 thrusters (95 lbs)
15 pull-ups
400 meter run
9 thrusters (95 lbs)
9 pull-ups

34:00

Someday, I'll be in shape again...

As prescribed:

16:30

M/33/70/206

25.55 34 degrees C

1 mile run
15 thrusters (75 lbs)
21 pull-ups
800 meter run
12 thrusters (75 lbs)
15 pull-ups
400 meter run
9 thrusters (75 lbs)
9 pull-ups

26 minutes

felt like ___ not fully recovered from previous day, and a rushed warmup

male 21 yrs, 160 lbs

as rx'd 20:18

pretty close to meeting pukie haha. get some good workout.

I finally learned how to do a muscle up today as well!

m/29/5'11/168

thrusters @ 115#
Chest to bar pullups

20:05

m/32/185/6'3
israel

16:43
rx'ed

Sheesh there's some crazy times posted here. This one sucked a lot more than I thought it would. I used to think I worked out pretty hard, it was nothing compared to this.

Subbed run as prescribed and scaled to Pack level with 65# thrusters and had to jump assist a bunch of the pull ups.

35 minutes

Newbie 47/75"/210

bw 165

20:30

had to use jumping pull ups otherwise as RX'd with row..

22:50

Lost a good 1-2 minutes dry heaving and convincing myself to keep going after the second round.

m/32/6'6/244

sub'd running on treadmill for rows.
sub'd 45 lb dumbells on thrusters.
no timer.

Comment #39 - Posted by: Fit Mom
Comment #51 - Posted by: catnog

These to comments made me laugh... but only for a second until I saw the lenght of the run sub

Now I'm going to be like 5 min above the people rowing for sure, but there is still no excuse as to why i should'nt time out before them

Good Luck All!

m/30/5'10"/175

16:25 as Rx'd

You know a workout sucks when the row is where you catch your breath

#151 Christian- Good job on your first muscle up:)

20:45
Did the running, had to sub 135lb Dead lifts for thrusters. Still have wrist pain from injury. Getting better...Was still good workout.

22:44 (run instead of row)
T's broke@14,10,6

m/23/5'10"/185lb

started crossfit 3 weeks ago, figured I'd start posting up here with everyone else. loving it so far, its been brutal but I like it. did the workout as rx'd.

20min 20 sec

1000m row (1:46)
21 95lb thrusters (13,8)
21 pullups (12,9)
750m row (2:00)
15 95lb thrusters (7,8)
15 pullups (8,7)
500m row (2:03)
9 95lb thrusters
9 pullups

14:55 08/31/2009

m/36/511/209

19:32 as Rx'd

I really enjoyed this one after having 2 days off.

Sub'd running on a treadmill for rows
Thrusters with 65 lbs
Jumping pullups (still trying to tie together my kipping pullups)

23:25
This one really sucked... I was going for 20:00 but the 800 M run killed me! There's always next time.....

Anyone have any suggestions on grip position for the kipping pullups? I've seen them done regular and also with one had with palm towards you.

f/27/5'2''/128

I believe the term we are all looking for here is "AquaFran".

18:04 as Rx'd.

39/m/145

22:07

as rx'd

6'0/170/20

m/32/5'9"/170

as rx'd 23:30

How about?:

"Doing Fran....on a Boat"

M/34/5'10"/196

Did WOD with running instead of rowing. Outdoor runs with running clock - 20:33.

"Running clock" includes transition times from weight room inside of our PD to get outside to run in parking lot. Approximately 30 seconds per trip.

As RX'd 17:08

Second to that comment>>>

"you know a workout was hard where the row is where you catch your breath"

m/24yrs/225lbs

19:01...ready to beast that one again...

subbed 115lbs thrusters this go around.

I'll try 135lbs next time and try to get the same time or better...it's a good day.

m/30/5'10/205

As rx'd:
21:32

Awesome WOD thanks coach!

OK only did the Fran portion rathen then rowing Fran. Just din't have the energy.

completed it in 15:30

M/26/5'9/173
Scaled to 75lb thruster (shoulder issues)

13:35

23:00 not as RX'ed

Did 21-18-15 with #75 thrusters

As rx'd

17:34

27 yr old / M / 5"11 / 162 lbs

as rx'ed = 20:54

My cardio level is down a bit from hurting my knee and not being able to run [at insensity] for the last 6 weeks

CF newbie KennyB here again. 35yr old Male, 72", 250 lbs

27:00 w/ 55lb thrusters (still working on rebuilding shoulder strength from separation)

36:05
subbed rowing for running.
lowered down to 75lbs
as usual running takes away breath so everything goes 2-3x slower

m/41/200/6-3

Row as Rxd
140lb lat pulls
45lb squat thrust

29 min...

m/43/65"/170

18:15 as rq'd

There are some sick people at CFHQ

Never been so close to puking & coding at the same time

rx'd
20:54
5'8/155/19

34/F/5'10"/160

Felt like molasses during this WOD, especially the second row…I literally felt like I was going through the motions of the row but couldn't generate enough power to go anywhere! I really don’t understand why anyone felt like “Fran” needed to get any more difficult! ;p

As Rx’d with rowing and 65# thrusters
16:05

Done for today: http://tinyurl.com/lym4pz

Lets talk about religion again guys!!

just kidding

rowing, 45 lb thrusters, and jumping pullups

15:20

Wow! I feel like a wind-sucking slug!

65 lb thrusters
70% bodyweight pullups

28:30

can I blame working 24 hours followed by night shifts? No? didn't think so!

25/m/5'11"/204ish

14:45 as rx'd

#164 johnathon in seattle...

Are you sure you're row times aren't backwards? Even if they are those are pretty sick times.

i have a C2 rower but my PM isn't working. how many pulls would substitute 1000, 750 and 50? would it be 100, 75, and 50?

my pm monitor on C2 rower isn't working. how many pulls would be approximately 1000m, 750m, and 500m. I can row a 1:40 500 and 3:20ish 1000.

39/M/6`1/202

18:11 with 110 lb thrusters.

as rx
28:45

Subbed running for rowing, which makes it harder for me no doubt, otherwise as Rx ed.

38:02

I am way better at rowing than running :/

One of our trainers called this Fran Overboard. Very fitting name. M/33/6'00"/192 18:18 Rx

As Rx'd with Run:

24.13

as Rx'd

19:04

CFWU-minus pu's
Pu's @ 30
Thrusters 30 lb.
19:26

28:13 with 65lb thrusters and assisted pullups

Well I stupidly substituted barbell thrusters for dumbbells!!!! What was I thinking? I used 20kg dumbbells and managed to get it in just under 25 minutes, next time I am sticking with barbells. I also did dead man hang pullups, and didn't substitute jumping pullups and don't have a bar to kip on (not that I can kip anyway) - so there you have it.

Darryl - London.

i know this has nothing to do with today's WOD but my non crossfit buddy told me crossfit was easy and challenged me to FGB so i'm gonna show him how we do! i know there is a website where i can get a timer for FGB to put on my ipod but i cant remember the site. can someone let me know what it is please? that way i can go at the same time my buddy goes and i dont have to worry about lookin at my watch i can just listen for the music to switch. thanks for the help!

CFWU x3 (1/2 PU's)

WOD
:15::54

I should of done better. Grappling till 9pm left me feeling spent this morning. I'm thinking about taking a break from 3 & 4-a-days (CF WOD, CFE WOD, Grappling, Football)for awhile. I don't seem to be recovering as quickly. That or cut back on the coldies... Arrrghhh!

Get some, Go again!

49m/5'8"/180#

18:02 with 80# thrusters

As Rx'd
99lb (45kg) thruster
Chest to bar pullups

16:57

scaled to 70 # barbell
other wise as Rx'd

21:33

28M/170lbs/5'6"

WOD AsRxd: 1558

Ouch Spent too much time on the rower. Would have liked to stay under 2min/500M splits, but, alas, I did not. Next time, next time.

WOD - 25:21
Fran + Rowing -- that ain't right.

RATB's can I start by saying OUCH!!!!

1 mile run
21 pull ups
21 thrusters 95#
75 SDHP's 45#
15 pull ups(10 jumping)
15 thrusters 95#
400m run
9 pull ups
9 thrusters 95#

34:13 not bad good starting point for me..

Rx'd (65#)
17:40
Feels good to post on the main site again my box keeps me BUSY!! But I love it!

rxd

15:50

40:18

stupid asthma

#190 Aush

Those are just the avg pace of my rows /500m. Not the actual row times. Sorry for the confusion!

F/38/118
Haven't posted in a while- still woding, just not posting! Back to the grind- summer's over, kids back in school:) Made up 3 wod's yesterday, post my 3 day work-weekend:
weighted pullups: up to 42.5# and stopped here because chin didn't get over the bar, only TO the bar.
run/snatch wod with 65#: wow was this bad! almost 22" with runs outside. snatches were all from the ground and HARD!
Lastly, OHS: went up to 95# for triple but was getting a little shakey so I called it a day! Shoulders are toasted! Great depth on all- finally feeling some improvement here!
Today's wod is gonna be a killer! This afternoon.... go get 'em everyone!

DNF 17:38. round 1 as rx'ed with run then made the 800 on round 2 but felt a visit with puckie. Have been a little light on the wods because of torn up hands and its taking a little time to get back into it.

20:11

For time:
Run 1000 meters
65 pound barbell Thruster, 21 reps
15 Pull-ups
Run 800 meters
65 pound barbell Thruster, 15 reps
12 Pull-ups
Run 400 meters
65 pound barbell Thruster, 9 reps
9 Pull-ups

30:24

20:01 running

m/24/176

24:20 as rx'd

8 deadlift (225#)
25 pushups
10 pullups
200m run (approx.)

8 ROUNDS (forgot to time, I'm an idiot)

39/m/190
as rx'd with runs

17:47

as rx'd (65#)
26:24
my shoulder was really bothering me today in the transition from the front squat to the press, so 2/3rds of my reps were front squat then push press rather than thruster. totally ate my time and sucked just as much lol :-)

"Fran on Steroids"

as rx'd with the rows 20:39.

First ever Crossfit workout so not expecting much.
Had to take the thrusters down to 40kg as never done them before. Also had to run down one flight of stairs and up another to get between the rowing machine and weights section in the gym.
So, 30:50 isn't that bad is it?

M/37/6'2"/216

FRAN ON A BOAT!!!

M/22/6'2/160

29:25

F/34/142

Oh my god that hurt. Everything on the floor, including breakfast (well not quite).

25:31

Oh ya, ran instead of row, 50 lbs thrusters, assisted pull ups

23:13 as rx'd.

M/34/6'6"/356

18:27 w/75lbs thrusters

3 sets:
one arm horizontal pullups
planks w/5lbs weight transfer

24:03

35:03 (Mile Run/750m row/500m row) Everything else the same.

22:22
graviton -70Lbs, 60#thrusters

subbed run for row
(note to self - hydrant, mailbox x 2, mailbox)
24:18

subbed run with elliptical: 1 mile, 1/2 mile, 1/4 mile

rx'd

28:15

as rx'd

time: 18:58. There were three of us that went into the WOD...I was the only one that came out...

in all seriousness, I decided to cut out all processed grains from my diet (just to see if I could really and what affect it will have). For those who've done this, I hear you kinda feel sluggish for a few days...roughly how long does this phase last?

15:33

15:03 rx'd

m/21/6'/180

23.30 with the running subbed for rows

Tuesday 090901

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.
Subbed with
1 mile on the Elliptical at level 5
Thruster with 40# DB's
Pullups
did all row with run distances on elliptical
time 39:02
Pulse at end 180

50lb sub for 95lb thrusters

27:43

m/35years/5'10"/155lb

18:13 rx'd

m/37/6'/185

M/49/153/1-1-06

Wanted fewer stops so did with 75#

19:14

As my sister in law Cindy said: "It's Fran in a boat!"

65# thursters

TIME: 16:30

round 1: thrusters 3 sets, pull ups unbroken
round 2: thrusters 2 sets, pull ups unbroken
round 3: thrusters unbroken, pull ups unbroken

This may be warped, but I think "Original Fran" is harder..more mental maybe because of always trying to better your time??

worked hang squat cleans after. 45#x3, 85x3, 95x3, 105x3, 115x3, 120x3

BALLS TO THE WALL EVERYONE!

Angry Fran as rx'd

19:26

Had a couple flights of stairs between exercises (c2 and PU's upstairs, BB platforms downstairs).

Now, i'm normally ok with stacked thrusters, but in this WOD, the rows really set them up into an emotional event. Other than straight cardio TT days (10k or whatever), first time i've felt lung burn before (but quickly followed by) muscle deadness. What a great feeling, and I'm glad the WOD was developed this way (and hope this was the desired effect, lol!) Had to be careful with the walk down the big hill on the way home as the calves were having none of it!

Definitely the closest i've come to puking in a long time. Awesome WOD, Coach!!!

WU .5 mi walk on treadmill
WOD
subbed run for C2 rower
23:54

F/31/225
Slightly modified

Rows
45 lb thruster

14:45

Disappointed I couldn't do the pullups but my shoulders were on fire. Definitely making them up next time!!

Run 800m
75 lb thrusters, 21 reps
21 jump pull-ups
run 600m
75 lb thrusters 15 reps
15 jump pull-ups
run 400m
75 lb thrusters 9 reps
9 jump pull-ups

25:19

2nd WOD

does anyone know how many pulls on a rower equals 1000 meter, 750 meters, and 500. my pm is not working. would like to row instead of run.

M/35/183

24:41 with 1mile, 800M, 400M runs instead of row. Broke 21 thrusters at 17, and broke 15 thrusters at 10 (but finished all sets), but did all pull ups hanging and unbroken.

Wow! Rowing this must be a bear! Must get a rowing machine!

As Rx'd - 21:03
Tough one. All pullups unbroken. Thrusters 7-7-7 8-7 9.

M/23/185/5'10

25:15 as RX'd, using runs for lack of a rower.

rx'd
15:18

M/41/187

For time:
Run 1400 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Run 700 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Run 700 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

23:38

From above....9:56 is the fast time on earth!

Crossfit Mclean

Rocco - 13:30
Mike - 13:49
Jared - 15:36

7:31, did Fran at about half speed, wasted after almost 2 weeks off in Alaska.

M/32/169

Subbed Runs for Rowing
25:55

FB #223: that time is great for a first time WOD... just got a buddy to do his first WOD today with me and he DNF, so congrats!

Adam #232: the sluggishness and possible stomach ache (seriously) will go away after about a week once you cut out all grains.... but once you do, you'll feel awesome!

I have a good name for this. It's a little long, but I want to call it, "I went rowing with Fran the other day and all was going well when she said, 'Hey, look over there.' I looked and she hit me in back of the head with an oar. I fell out of the boat into the water and woke up the next day in ICU. The doctors tell me I'm lucky some other rowers fished me out of the river. Witnesses claim Fran fled the scene in a yellow Mustang convertible. Interpol believes she may be holed up with a business associate in Luxembourg, although they're still trying to confirm that with local authorities"

Like I said, that's pretty long, so I could shorten it to an acronym.

16:11 as rx'd

Completed rotation in 25:28
by the book. The rower was more difficult than expected. Pushed Through!
First time crossfit on my own.

As rx'd
24:59

run 1 mile (5:45)
21 thrusters
21 pull ups
run 800m (3:09)
15 thrusters
15 pull ups
run 400m (1:25)
9 thrusters
9 pull ups.

took around 20 min. 800 was rough.

Rx'd 17:47. That was too hard, not fun, wanted to quit CrossFit after the wod was done.
Rows were 3:19, 2:49, 1:51. They fried my hamstrings and made the squat difficult but the overhead was easy. Pullups were easy (try for unbroken next time).

Thrusters were 11-6-5, 8-7, 9. Wow ... That was tough.

42/m/155
18:18 as rx'd

Coming off the flu. Just did Fran, no run. (Though I had just done 20K on the bike.) 13:46. Wasted.

21:55

25:56 as Rx'd. My pullups are getting so much better, thank you crossfit.

14:11 as RxD

Chest-to-bar pull ups.

Absolutely brutal.

28:17

Subs:
100, 50, 25 SDHP instead of rows (the runs just didn't seem like enough of a sub)
30# DB thrusters

Greg @ #256 - love the name. it fits

You know, the run version of this is a pretty cool WOD in its own right. Might need to give it a go this weekend.

Haven't said this in a bit...many thanks to Coach and Lauren for the gift of this program.

29:51, 65lb thrusters, assisted pullups, strict...gotta practice the kipping!

46/m/71 kg
3xCFWU, less PU:s
WOD as rx'd, time 30:19

as rx'd: 19:41

2nd row hurt...

15:30 Rx

I vote "Fran on a Boat"

m/6'2"/245 - 19:59

Subbed the rowing with running.

Crow; 22:01

Mav; 22:31

42 M/5'10"/195

21:33 as rx'd.

M/31/150

20:08.40 subbed running for rowing

row version -- 18:05

Ouchy

m/30/74/215

17:55 Rx'd

FranTastic

Run version:
21:02

M/40/6'0"/167lbs

Run, thruster, pull-ups as rx’d

21:28

as rx'd with row

24:02

just happy thats over now wait 3 hours and do CFE workout...

14:57

33:17

65lb thrusters

33/m/210/6'5

19:54

AL

Fran on the water:
25:15

27/m/140/5'8"
subbed:
70 lb thrusters
A9 pullups
24:09

25/m/185/5'11

run instead of row
weight as Rx

30:16

first mainpage wod in a while. good to be back. outdoor wods all summer, good to be back to the weights.

as rxed

18:33

row row row your fran totally kicked my a$$

Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

AS RX'd: 24:59.68

28 Male 6' 210

Run instead of Row
Thrusters and Pull-Ups as Rx

28:05

M/39/74"/250#
35 minutes
Sub run for row - globo doesn't have a working rower.
100# thrusters
Skipped the pull-ups because of sore rotator cup.

20:19 runs

M/26/140/5'11"

18:34 As rx'd

Viking Fran!
subbed running for rowing: 22:13

m subbed 42# thrusters and running for rowing: 25:00

SUB 75# th
SUB 80# pd (tendonitis)

26:14

As rx'd: 15:57

Who thought adding rowing to Fran was a good idea? Ouch.

M/40/175/6'

Ran instead of row, other wise as Rx'd

19:53

Wod on a hangover not good! ahhh

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

I subbed the run, warmup was the usual with MU's

Time was 22:39. I don't know what a good time was, but I really pushed. Throat burning, dropping the bar because I couldn't get a rep. 3rd run was the worst at the start.
second set of thrusters were the worst.

14:20

Half of Rx'd with 76 lbs on thrusters.

First day back after 3 weeks travel. Wanted to take it easy. Also 4x5 DL.

The Fran of the ancient mariner?

rookie--nice time dude, i would look real bad if you hit 2nd gear even. we all have a bad one now and then, kill tomorrow man!

playoffbeard-- heard it was your birthday, enjoy and happy happy man!

ouch so weak

rx

27:30

Brand X Pack Scaling:
For time:
Row 1000 meters
65 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
65 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
65 pound barbell Thruster, 9 reps
9 Pull-ups

Subbed jumping pullups as needed for max MetCon.

17:14

33/m/165

subbed with runs 27:30

Rx with run

22:24

m/35/6'2/154

still dealing with one arm only. Nursing post surgery recover on ruptured bicep.

21:30
1 mile run
21 1 arm jumping pullups
21 1 arm 40lb db thruster

800 meter
15 p/u
15 thrust

400 meter
9p/u
9thrust

That was awesome. Anybody got a good name for this one.

As Rx'd
22:20

As Rx'd 16:09

What can i subsitute the rowing machine for if i dont have one. Running? If so, what distance.
And for the barbell thrusters what weight should i use? im not sure if the 95lbs is for males and theres another weight for females.

m/26/210/70"

as r'xd
12:59

Keenan/39/m/73/208

CFWU x 2 (-pullups)

subbed running 26:50

21:56 subbed running for rowing
Wow that was intense, Frantastic!

CFSBII wk2; squat cleans, 5x3, 80, 90, 100, 110, 115; 15x70.

30:30 as rx'd. Thrusters killed my time.

Substituted the rowing for running as RX'd. Carried Pukie on my back for the last 400 meters, then let go of him and my breakfast after the last 9 pullups.

as rx'd: 22:36....the last set of thrusters wiped me out!

m/40/203/5'11

Subbed rows with running as Rx'd

The thrusters kicked my butt and killed my time

29:35

M/35/165/5'9"

Rested Yesterday after the Chicago Oly Tri on Sunday. First Day back and what a nice surprise - Fran on Crack...

Sub'd Run for Row
Time: 22:29

Cool Down - I trained my wife - her first CF WOD - scaled "CINDY"

22:36 w/45lb KBs

m/42/5'11"/182

subbed 75# thrusters

19:52

as RX'd
17min 44sec, not 1 sec of fun.....loved every second of it.

rx'd 19:40

ran 1.5
CFWU 2 x15

@Brooks rower/75#/hands facing--23:11
right shoulder still problem

AquaFran – 22.07

scaled to:
1000 meter Row
65lb Thruster, 31 reps
21 Pull-ups
750 meter Row
65lb Thruster, 22 reps
15 Pull-ups
500 meter Row
65lb Thruster, 13 reps
9 Pull-ups

since i didn’t think i could do the 95lb thrusters, i did 65lb but increased the number of reps to 31/22/13 so that i completed the same amount of weight as rx’d.

Crossfit SoMo

M/40/6'4/195(too much cake last night)

Anyone else wish Nicole still did some WOD videos?

M/18/160/70

rx'd with runs
21:31

17 min flat!!
that was definitely a good way to start the rotation.

Used dumbbells 25 lbs - - and weighted pull ups 20 lbs, Completed in 19:38

As RX'D..15:20

M 28/170/5'7

as rx'd

18.26

awesome workout.

For time:
Row 1000 meters -- SUBBED Stationary Bike 1.0 miles
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters -- SUBBED Stationary Bike 0.75 miles
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters -- SUBBED Stationary Bike 0.5 miles
95 pound barbell Thruster, 9 reps
9 Pull-ups

As rx'd, with substitutions. Time: 14:04.

I took it easy (as much as I could) on pullups, going fast, but being careful with my kipping. But pullups felt great - no pain at all. During thrusters, on the other hand, I felt some pain/weakness in the shoulder area on the overhead portion. Go figure. Thrusters were 15-6 / 12-3 / 9. Pullups were 15-6 / 10-5 / 9 - could have gotten them unbroken, but was being careful. Stationary bike perhaps involves less total work given the mileage I used - I was around 1:30 or 1:45 per half-mile, and my rowing time for 500m is more like 2:00. But I kept the intensity, my heart rate on the bike hit 181 on the last round (pretty high given my max heart rate is likely ~185).

F/38/118
wod w/rows, 65# thrusters, kipping pullups:
21:26. rows were slow..... all thrusters broken- first set of pullups broken. Def used the rows to catch my breath! Great times people!

forgot to clarify. did as rx'd

scaled due to shoulder injury
1000m row
30kg thruster 21 reps
40kg pull downs
750 row
30kg thruster 15
40kg pull downs
500 row
30kg thruster 9
Pull ups 9
17:43

32m/178/5'11"
R'xd LifeCore Rower Level 6
18:46

wod as rx'd
23/230
16:37

Run 1 mile (on hills)
21 Burpees
21 HSPU off of bar
21 PUllups
Run 1/2 mile (on hill)
15 Burpee
15 HSPU (off bar)
15 Pullup
Run 1/4 mile (on hill)
9 Burpee
9 Hspu
9 Pullup

40:50 Ouch! No barbells available to me.

100 lb thrusters, otherwise as rx'd

16:26

i'll second (or maybe third) on this-

"you know a workout was hard where the row is where you catch your breath"

Keenan/m/39/73/208

Amending my comment at 309: also subbed 45# KBs for 95# thrusters.

I used the suggested run distances as substitution for the rower. Still working on my pul-ups so I used a pull-up machine for assistance with the pull-ups. Time was 25:59.

m/178cm/89kg/33y
sub runing for rowing
-wrong order
95 pound barbell Thruster, 21 reps
21 Pull-ups
run 1600m
95 pound barbell Thruster, 15 reps
15 Pull-ups
run 800m
95 pound barbell Thruster, 9 reps
9 Pull-ups
run 400m

m/178cm/89kg/33y
21:56

Dave/m/35/73"/190

Run 1 mile
21 95lb barbell thrusters
21 PUllups
Run 1/2 mile
15 95lb barbell thrusters
15 Pullup
Run 1/4 mile
9 95lb barbell thrusters
9 Pullup

Time 21:17

m/19/167/5'10"

subbed runs
20:29

not very pleased with my effort on this one...the runs KILLED me.

I substituted the run for the rower.
However, what a bad day to run outside. It really dropped my time due to the wind. So I tried to catch up when the wind was against my back
After seeing other posts, my time sucks.
26:50
Kirk Rangel
aka tito
male 190lb 5'9" 30yr

24:45 as rx'd with run
1 mile-6 minutes
800m-3 minutes
400m-1:26

too much break b/t sets for sure

M/47/200

As Rx'd.

24:30

Rower and weights are at opposite ends of the gym, so I lost a minute or two covering ground.

Still new to Crossfit. Changed this one a little. Sub run for row.

Sub run for row
1600meter run
21 thrusters 95lb
21 pull ups
1200meter run
18 thrusters 95lb
18 pull ups
800meter run
15 thrusters 95lb
15 pull ups
400meter run
12 thrusters95lb
12 pull ups

Took me 40min. Im seeing all these 16 to 20 min times. (Am i that out of shape!) wow! Good job guys!

due to a small measuring error I ran:

2700m
1270m
540m

thrusters and pull ups as rx'd (pull ups on rings)

time: 35min

first WOD ever. I'm terrible!

27/6'1"/205/M

26:28 as rx'd

cooled down with a 2 mile bike ride. gonna go lift a super-set back workout now. I gotta make up for that terrible time!

m/26/183/5'11''

as rx'd subbing run for row, first mile ended up being mile and half

28:32

gassed on last 400, tried to really hit it hard, everything else felt great

34:46 with running on a treadmill.

Really sucked. The 800 is what killed me. The first 2 rounds each took about 15 minutes, then the last one was quick and easy. I hate running on a treadmill. If I could do this one outside, I think it would be at least 5 minutes shorter, but who knows. Overall, the thrusters weren't as bad as I thought they would be (sets of 5) and the pull ups were really quick and smooth. Need to stop hating running so much. BTP.

17:46 as rx'd with row.

I found this easier than the workout we did at Crossfit Hollywood yesterday. 21x75lb Thrusters and 21 Double Unders 3 rounds for time. Needless to say I was very disappointed to see thrusters on the menu again today. But not as painful as I thought. Guess I wasn't moving fast enough...

We called this one: "Fran Wants to Eat You!"

20:04 rx'd with row. Under 20 next time. Bad in a good way

As Rx'd: 22:27

Rowing killed me, ate up tons of time.

45YO/M/72"/179

As Rx'd 19:48

subbed running

26 even

m/49/172/5'8"

As Rx'd

Brutal

17:45

22:06 with run
1 mile 6:50
21 95# thrusters 11/5/5 3:27
21 kipped pu's :39
1/2 mile run 4:39
15 95# thrusters 10/5 2:19
15 kipped pu's :33
400m run 2:28
9 thrusters :51
9 pu's kipped :18

Run's and thrusters really sucked. But the good news is I can still run and do thrusters.

17:32 as rxd felt great and as someone else said you know it is good when you use the rowing to take a break!!

2XCFWU (no OHS or PU)

WOD as Rxed: 23:32

26:24

assisted pull ups
55 lbs thrusters

as rx'd

21:07

Had to break up thrusters in 1st and 2nd rounds. All pu's and rowing w/ no breaks.

For time:
1 mile run
95 pound barbell Thruster, 21 reps
21 Pull-ups
800 meter run
95 pound barbell Thruster, 15 reps
15 Pull-ups
400 meter run
95 pound barbell Thruster, 9 reps
9 Pull-ups
Time-23:07
this was hard

Crap, I thought it was:

1000-21-21
750-15-15
*500-12-12
250- 9- 9

30min

Should have written it down...

M/34/5'11"/178

24/m/175

subbed rows for sdhp at 85, 65, 45

13:21

20:30 after swim workout.

22:01

M/43/185/5'9"
As Rx'd 19:10

Awesome job - #209 Momof3, #221 CarrieMcG. #225 Judy and #240 FitMom - YOU ROCK HARD LADIES!! #213 Raine - way to get those OHSs! #287 Fat Tony - glad to see you posting. S'more - you ARE a beast bro - no joke!! And your enthusiasm inspires us all :)

19:30

sub 50lb for thrusters

1000m row
35lb X 15 thrusters
15 pullups on gravitron
750 row
35lb X 12 thrusters
12 pullups on gravitron
500m row
35lbX thrusters
9 pullups on gravitron

19:43

m/30/215/6'3"
As RX'd 19:50 1st attempt

M/33/193/6'

As Rx'd: 20:30

I figured 18:00 was my target time... I missed.
OMFG that sucked. I'd like to say walking between stations took up time, but if I had things closer together I just would have been staring at the bar whimpering. Normally my Fran has PU unbroken... the rowing took care of that.

25 minutes. Hard.

The other day I posted asking when Fran is coming up next, well she is back and she is one angry B**ch

Full disclosure: Our gym's rower is NOT a C2. If feels way easier. So, these times are certainly faster than they would be.

M/16/5'11"/170
13:55

M/50/5'11"/172
18:38

F/16/5'8"/135
Shelby "just" did Fran since she has a varsity volleyball game in a couple of hours. Her first Fran.

8:42, with 65# and 20# pull-up assist.

run instead of Row : : everything else as Rx...
29:07 that was rough

Aimee 65# 16:12
Tim 95# 19:33
Meighan 55# 21:49

m/39/192/77"

Wow was this hard with the run.

20:43 very disappointing time. Next time....

m/35/154

Did this one running as rx'd 20:13, it was tough but fun...

as Rx'd
running

22:26

Hurt locker!

800m/400m/200m run
15/12/9 w/95#

Kelli 55#

20:15 for Kelli
21:57 for Deano

did the seated machine rows with 30 lbs, thought it simulated it well with 100,75,then 50,

everything else unbroken...

13:36

m/206/6'3''/24

scaled
1 mi./800m/400m run(treadmill)
75 lb. thruster
pullup
21/15/9
23:41

17:30 as rx'd with the row

note, next time, don't wear shorts backwards

RX'd 16:28... pukie came a knockin'

16:41 running up and down stairs in between stations and had to re-setup 95# b/c some yahoo in the gym put it up while I was rowing

CFWU x 1

W.O.D. as rx'd in 20:11

as rx'd: 16:28. Killer WOD. Almost prayed to pukie

30 yom, 185 lbs

23:24 subbed runs for rowing

30 yom, 185 lbs

23:24 subbed runs for rowing

brutal man!

34/m/152

RxD 26:25

m/38/76/200

As rx'd 17:40

16:34 7min on bike 21/21 3min on bike 15/15 1min on bike 9/9.

26/m/5'11"/177
as rx'd running style
25:25

16:02 as RXed

DOX where you at FOO

19:06
Stopped the clock right after the 1000m row to set up the thruster bar.

since I am a newb, i sub'd 95# with 75#, and I struggled on the Pullups, So after the first set I was advised to cut the workout down a bit. Glad I had somebody experienced there to give me the advice about the weight and the reps or I would have been down for a week and unable to 'enjoy' CF...LOL.
So...

31/m/190#
23:04

1000m row
21 thrusters 75#
17 deadhang pullups (band on for assist after about 7)
750m row
9 thrusters 75#
9 Deadhang pullups with band
500m row
5 thrusters 75#
5 deadhang pullups with band

Well, even that kicked my arse....LOL....Gonna run the CFE workout tonight at the gym (except on a treadmill).

Burgener WU

As Rx'd. (w/ runs instead of rows).

34:06

My form on the thrusters wasnt that great. Didnt go low enough into the squat.

Need to work on my running. 1st mile was 10 min.

I smoked through this wod, dying, but knowing i had a good time going. Looked at my watch after the 15 rep section and what do I see? 0:00:00 I had reset it some way or another right in the middle of my wod!

omg that sucked. I thought about restarting the whole thing but I knew I would be gassed after the first half of it all. Well then I just decided to blow through the rest of the wod still trying to do the best I could but I'm pissed that I don't know what I finished in. I know for sure it was less than 19 mins but that's about it. Needless to say I'm gonna have to come up with a new way to start timing my wods that won't allow me to screw it up as easily.

23/M/6'0/177lbs

subbed Row with SDHP
100, 75, 50
thrusters and pull-ups as Rx'd
19:05
Im officially destroyed

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

24/150

WOD as rx'd

16.13

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

24/m/5'9/67kg

as rx'd 21:02

had to lay down on the gym floor for a few minutes after that one...

as rx'd
28.08

rowing seemed to take forever

O and on my warm up i did my first muscle up from a dead hang on the rings than i did 3 more!!!had no idea i was going to be able to do those today!!!im really pumped for MU to come up again!

26:55

65# Thrusters

Rx'd 16:20

horrible! Most brutal wod in awhile
As prescribed 24:55
First row really strong which made the next two just horrible

F/137/5'5"/23

22 / M / 5'9" / 135lb

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

21:28

I struggled through the sit-ups, but my pull-ups, and especially my grip strength, are markedly improving; I did 16 kipping pull-ups in the first set, my PR by 2.

m/23/145lbs/5'2"

as rx'd 22:12, pretty embarrassed. The rowing really killed me.

CFWU x 3 mod'd

75# on the thrusters
scaled P-ups to 15, 9, 6

27:40

M/41/185

With all the rowing, I'll call this one Wet Fran. Still no fun.

As rx'd:

18:02

More better faster

19:02

Row as rx'd
40# dbs on the thrusters
Scaled Pullups to 15-12-9

As Rx's with run:

23:37

Running destroys me..
All thrusters unbroken, pullups (9,6,6/6,5,4/5,2,2)

Great times everyone!

Male/26/145

15:25
Had to replace the thrusters with SDHP and rowing with running; my carpals are F'd.

23.37

34/m/177

run as rx'd 21:42

38/m/5'11/163

Run 1620 meters (4 laps around my block)
83# Thruster, 21 reps
21 Pull-ups
Run 840 meters (2 laps)
83# Thruster, 15 reps
15 Pull-ups
Run 460 meters (1 lap)
83# Thruster, 9 reps
9 Pull-ups
27:18

Wow, just moved to tahoe and let's just say I have never worked out at high altitude. I could not breathe!!! Hopefully I get used to it soon.
Had to scale to
1200m
400m
400m runs

everything else as rx'd

25:27

M/24/5.9/217

Did as Rx'd but due to the globo gym's set up did all the rows first, but did 2500 instead. Timed was about 25 minutes. Felt good, did a lot of pull ups yesterday so the back is getting it lately.

#250 jk

Generally for our crew team we used that each stroke = 10m. So 1000m = 100 strokes, 750m=75 strokes, etc...

M/39/5'7"/160

WOW. First CrossFit workout ever. I can only get better, right.

1 mile run in 6:30
15 95lb thrusters
21 pullups
1/2 mile run in 3:20
13 95lb thrusters
15 pullups
1/4 mile run in 1:45
9 95lb thrusters
9 pullups

A rowing fran... I love the twist!

As rx'd 16:07

Average 500m = 1:48.4s which works out to 8:01 of rowing interspersed with an 8:06 fran

m/31/6'1"/220

as Rx'd

24:17

Those last two rows killed me.

m/42/5-11/183

17:58 all broken except for rows
accidentally subbed push press for thrusters

"Fran McMurphy"
Run version
30:02
M/51/215

38M/5'10"/167#

W/U: 17 ROM exercises.

As Rx: 17:22.

C/D: PNF of hamstrings; static stretching of quads.

Done w/strict pull-ups. Didn't feel my strongest today. Liked this better than the variation done on Aug. 2, 2008.

29/m/6'4/206

22:27 as rx'd with run. Great WOD after the rest. Keep it coming.

38 min. as prescribed. I guess I wasn't trying hard enough.

decided to do fran instead, as its been five months and I have yet to do fran. Man, I had no idea! As brutal as it was hyped to be? Inconceivable! Well definitely gotta work on thrusters, the pullups went by pretty fast but my legs need to learn this awkward motion.

15:13, pullups as rx'd with strict form due to a low bar. Thrusters scaled to 85 on round 2, 65 on round 3.

153 Good work on the muscle up Christian!!!

17:40

M/41/5'9"/157

As rx'd

30:27. Ugh. This really hurt. The thrusters had to be broken into sets of three. They took up most of my time. Man, I'm weak.

Ran six miles 30 minutes prior with CC team I coach.

as Rx'd-
65lbs/running

28:54

just a man- thanks for getting my rings!

btw: 154

22:14 as rx'd.

thanks for the BRUTAL birthday WOD!

43/168

Used bowflex setup for rows

rest as rx'd:

16:52

subbed run for row

21:00 min

that was kinda painful

Beginner. Did the runs + 75# thrusters. Had to break up the thrusters and pull ups.
Alternating CFWU and 10 sun salutations as warm up.

29:57

18:21 as rx'd. Workouts like these make me have even more respect than I already did for people with <= 4 minute Fran times holy cow.

ran the treadmill
used 75lbs for thrusters

ran the 1st mile in 6:12.

finishing times:
round 1 11:23
round 2 19:49
round 3 23:56 (final time)

m/19/155lbs

Subbed running for Rows

20:35

"Wet Dream with Fran"

Gotta be...

oops, did the pull-up and thrusters in reverse order. don't know if that made much of a difference though.

1000m row, 21 pull-ups, 21 thrusters
750m row, 15 pull-ups, 15 thrusters
500m row, 9 pull-ups, 9 thrusters.

20:00 on the nose.

warmup: lower back exts, abs, 3 mile bike.
sub'd row/run for triple the distance on a bike.
3 mile bike
21 thrusters 95lbs
21 pullups
2 mile bike
15 thrusters 95lbs
15 pullups
1 mile bike
9 thrusters 95lbs
9 pullups
time 21:23

21:00

rowers were ~45 sec walk from the weights...

so probably closer to 16-17 mins.

row row row your Fran, gently down the stream...
19mins

16:30.27

work out done as Rx'ed

So in the level one cert we have the level of progressions on the lifts. Like squat, front squat, and then over OVHD squat.

Now we have progressions of Fran?? ...Fran... Heavy Fran... Rowing Fran???

Crimes against humanity!!

M/32/5'4"/142lbs
As rx'd
19:50

subbed the runs

28:23

as rx'd

21:52

ran the treadmill
used 75 lbs for thrusters

ran the 1st mile in 6:12

finishing times:
round 1 - 11:23
round 2 - 19:49
round 3 - 23:56 (final time)

#216 Johnathon in Seattle

Roger that, I should've considered those were your splits...

As rx'd. 17:17.

Long transit time as the rower's across the gym, but not sure I would have been appreciably faster. Calf injury a bigger factor.
7:09
6:00
4:07

m/23/175

Rx'd

19:43

Havn't felt like that after a wod in a long time. damn that hurt

31m/185

17:20 as rx'd

chest to bar pullups

as rx'd
no time, I had to share the rower with about 4 other people and it screwed up my timer

that was terrible

29/M/175

31:58

Subd run
1600m, 800m, 400m

as rx'd 16:37

As rx'd

16:29

This was a nightmare

Bill #260
Thanks man.
Interested to see if I get any DOMS tomorrow. I lift weights three times a week and do a pretty serious MMA session twice so I'm not in awful shape.

The major ball ache with this type of workout in my gym is getting all the kit set up and then not having other people get on it while you're away. I'll have to aim for a quiet time when I can scare people off.

I also need to groove some of these exercises, the thrusters felt a bit weird for the first set.

m/40/6'0"/192

as rx'd...I'd love to say the crappy time was due to the long distance between the rowing machine and the rack, but I'd be lying...it has more to do with being slow and weak...

23:49

we should call this one wet fran
as RX'd
19:32

So, I'm lagging a couple days behind on workouts, so I'm not posting time. However, I'm completely jazzed because of recent results. I've been CrossFitting with increasing intensity since last Fall, though it's taken some time for me to get acclimated. In addition my diet had been a bit of an issue. I finally convinced myself to actually follow the ZONE protocols for 4 weeks, to prove to myself that I could. The results are astonishing! I was a relatively built guy at 210, with too much belly fat and lovehandles, 4 weeks ago. Though I'm not to my ideal shape, as of today I've lost 9.5 lbs. and 2 inches off my waist. 4 weeks! This is so powerful, I'm still in disbelief. I lost nothing off my chest or arms, just fat. Not to mention my performance has truly increased in just a short time. I have seen the light, and I have CrossFit and the community to thank for that! Can't wait to see what another few months will be like! Thank you CrossFit!

"Rowing Fran"

as rx'd: 21:32

1000m: 3:57.6
750m: 3:10.2
500m: 2:11.4

as rx'd with running

21:25

Porch scaling

subbed 1 SDHP w/ 16kg KB per 10 meters rowing
thrusters - 95# - 15/12/9

Rd1: 6:58
Rd2: 8:42
Rd3: 5:25
Total: 21:06

28.49 as Rx'd with the run instead of the row

20/m/5'11"/163

I'm a quivering pool of jellied sweat.

26:24, I could have pushed harder. This WOD being so close to Fran just scared me to death. I really hate thrusters, and rowing was so tough I actually stopped a few times and just sat there on the rower.

As rx'd

27:54

Used crappy rower at my gym.

20:31 - as rx'd.

I f'ing hate thrusters.

NO no fricken way!

As rxd:

I HATE rowing so much.

1000 meter 3:36
750 meter 2:41
500 meter 1:46

total time 21:00

Subbed 1x45# SDLHP for every 10m row. Thrusters and pullups as Rx'd.

So:
100 SDLHP, 21 95# thruster, 21 pullups
75 SD..., 15 t, 15 pu
50 SD..., 9 t, 9 pu

26:14. What a grinder.

as rx'd
17 min
This was a good one! Straight Fran is no rest. With this one, I could recover a bit on the rows...

As rxd with run.
23:18. Could definitely do better.

WOD as prescribed: 17:40

All the comments about Fran have me rolling.

22:48

M/29/165

As Rx'd 16:18. That was fun.

Sub'd running and 40# dumbbells:

19:37

16:49 as rxed

m/42/162/6'

as rx'd with the run: 21:51

f/34/140/5'6"
run 400m
40# thruster
jumping pu
23:08

D
@29's
as rx'd

1000 7:55
750 14:15
500 18:35

As rxd 16:31
Lot's of distance between C2 and rack. I could see a 14 min on this.

3 Rounds

Run 400 Meters

10 Clean And Jerk (125)

15 Pull Ups

15:30

17:30 as rx'd straight sucked

m48/6'2"/195

Dont have a rowing machine - did the runs instead - 100 degree heat - we live on a hill

38 mins.

I also had to cut back weight on the thrusters because of a rotator cuff injury. I found I could do the reps with good form and without pain so long as I limited the weight.

29/m/186

Pulled my quadratus lumborum pretty badly last week, so I eliminated anything with a chance of lumbar flexion. Rowed carefully and slowly, and subbed 150'/100'/50' of overhead walking lunges with a 45 lb. plate.

18:45

22:00 on the nose, as rx'd. After a weekend of poor eating, but rest...Broken thrusters: 15/6, 9/6 and 5/4. Pukie peeked around the corner a couple of times but thankfully did not make a visit...Funny, but I was very curious about this in comparison to my Fran time (which by the way is less than 1/3 of this time).

Whoa boy! Wish I had seen this before deciding to make up both of the weekend's WODs yesterday!

As rx'd, running on treadmill (hate treadmills!)
19:42

New name: Fran says bend over....

wu: 4 rounds @ 10 reps
dips, sit, broomstick oh squats, be

21:28

subbed .5 mile run @ 8.5 mph, 0% for 2nd round of rows. All machines taken.

31/m/196

18:48 as rx'd.

PAIN

PAIN

Thrusters down to 75 lb. (They're a serious weakness of mine, this made it much more doable).

25:28. It's never hot, nor humid, in Ventura County, California. Today was both. What a great day for it to finally be summer.

Awesome workout regardless, really felt accomplished at the end. And the looks I was getting in the gym make me crack up.

25/m/171

as rx'ed - 15:04

kinda pussed out on this one. i'm gonna do it again soon b/c im disappointed in my effort.

first time doing fran period. but fran on roids..man! took about 50 minutes RX'd including down time waiting for equipment.

f/25/5"7/133lbs

thruster-65lbs

25:49

First Fran, of course. What a first date - the girl plays hard to get! She kept running from me.
Took me 24:54 to finally catch her; but then I didn't know what to do. So I curled up into a ball, in a pool of sweat, and cried myself into rhabdo.

Run times were 7:44, 4:04, 1:53 - about as expected. Lots of broken sets, but put together best string of kip pullups so far with 12.

Mike/VaBeach
39/6'2"/230
CF since May

M/32/146lbs/5'5"

As rx'd
18:27

M/48/5'9"/178

Wow, fun in that twisted sort of way. Luckily the hotel I'm staying at has a C2 rower, dumbells and a dip station. So, the subs were as follows:

45# dumbell thrusters
Strict L pullups (lat pulldown bar over dip handles)

23:15

m/49/6'3"/170

Galley Slave Fran

Subbed 35# dbs for the thrusters
30:05
I'm old and weak. Getting older, but not weaker...

18:40 Rx'd C2B Pull-Ups

Body still wrecked from Mr. Joshua over the weekend.

As rx'd

16:54

WOD as follows...

45#Thrusters
Sit-ups for the pull-ups
rowing rx'd

16:33

CFWU X 3
as rx'd: 17:28.29

The row machine was on another floor so I didn't include the time it took to get up there.

m/23/5'9"/160

Subbed run for row as listed.
19:32
As Rx'd

1st time doing thrusters in 7wks due to wrist injury. Feels great to be back in the game!

29/6'1/212

32 min

Only finished 2 rounds. Legs gave out.

43/150/M

as rx'd 16:04 love this workout- 11 mile bike ride to follow 18.3 avrg speed. love it. love it, love it.....

Rx'd (run)
18:51

27m/225/6'4

21:31

I think people at 24 hour are catching on to pullups, I had to wait like 30 seconds one time.

D
@29's

OOPS, correction to post above...not as rx'd by mistake, did push-press instead of thrusters. Hopefully I check this next time it comes up.

15:01

* with rx'd run substitution
* exercises unbroken

21/m/6'1"/201 lbs

As Rx'd:
18:40

PR'd on muscle ups today though, finally got 10 in a row.

As Rx'd

19:40

I will NOT gas on this SOB in the second round next time.

Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run
24:28

Rowing with
Thrusters @45#
Pullups on Grav @30

20:48

Today was a great day to pick up my new rower. Me and her have love/hate relationship already. the rowing is what killed me. time 19:38

Sorry I'm new, but what does "rx'd" stand for?
26m/205/6'
20:56

MarkC, 54, M, 175, 5'8"

Time: 24:48
Killer workout. Lost some time getting from the C2 rower downstairs to the barbells at the back of the gym upstairs to the pull-up bar at the front. But I guess the rest time was welcome.

My WOD Log on 21-15-9

f/30/140/5'8"

as rx'd for woman using 65lb thruster

25:38

thrusters kicked my butt and I had to keep going upstairs for the rower which didn't help my time!

Did the runs. 22:16. I thought it would be harder. That's what she said.

27:35...tough!

75 lb thrusters
ran on treadmill, mile at L9, half mile at L9 and 8, quarter at L10

25/m/200

17:50 as rx'd (pretty much).....

someone took over the rower when I was doing the 15 thrusters/pullups, so I subbed 400m run for the 500m row.

Note to self: lost about a minute fixing the foot straps on the rower, so when try to get sub 17 minutes next time.

Thrusters suck! Used 100# barbell (all olympic bars being used, choice of 90# or 100# barbell), I love how everyone stares at you in globo gyms when you kick your ass for 20 minutes while they are doing there 6th set of bicep curls.

time: 14:09

I like whoever came up with the name "Froids" for this! Get Some!

M/41/5'11"/185

As rx'd with running instead of rowing
26:23

25:09, I feel aweful and they didn't even ask me any questions

Holy Batsh*t!
5'3" Girl 140lbs 36 y/o

I subbed stair laps for running or rowing, had neither opportunity with kids around.

31 minutes even.

Feels like I tanked at this but the stairs kicked my ass! Sweatball going to the pool!

rx'd workout time 21.23
tough as hell, the rower was upstairs in the gym but i think i did ok

21:26 as it shows on the WOD.

As rxd except 65lb thrusters
17:12

17:42 but screwed up the row with:

1000m
500m
250m

21:08 as rx'd

I visited CF Waterloo for the first time tonight. What a great group of trainers and members! So looking forward to visiting again!!!

4 Rounds:
Run 200m
65# SDHP, 20 reps
65# Thrusters, 10 reps
12:17

Thanks for the tips Chris and Dave:)

21:54

-65# thrusters (had to clean it from the floor and each time I took a break..)
-row
-pullups with no band for the first 5 and then went to using the lightest assistance band (blue) with knee in band for pullups... was too tired to do without the band after the thrusters and rowing.

just got done with fran and top it all off a 22mi trail run barefoot ...also a 40 mile bike ride to and from trail then topped it off with fran what a day i dont want to hear those guys earlier bitchen about over training

You folks doing the teens and low 20's are animals. Great job

With running as Rx'd

16:29

m/19/5'11"/190
replaced rowing with sumo deadlift highpull at 45lbs. 100 then 75 then 50
40 min. those highpulls got brutal

m/44/74kg

23:21 as rx´d

36:22

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Handstand push ups against wall to 7” stack x 10.
Thruster 45lbs x 5-5 65lbs x 5 95lbs x 3.

As rx’d rowing: 21:33

Handstand push ups against wall to 7” stack x 10
Foam roll after

bwt- 235

rx'd: 20:19 (w/115lbs.)

#518 Browning:

rx'd = "as prescribed" or without any substitutions.

I'm taking the rest of the week off, only doing crossfit endurance in preparation for a sprint triathlon this weekend.

"Ti-Fran-tic".

M/40/6'/185
25:23.

25:15 as RX'd...sore throat=tough to get good deep breaths.

as rx'd with the running 22:51

29/m/230 lbs

runs instead of rows

33:03

m/37/5'10/225ish
As rx'ed, but subed runs for rows, outside on the pavement. Times include transition times.
24:23

my wife did this one also (Girls that CrossFit are SO freaking hot!)
f/36/5'2/142
Subed runs for rows, outside on pavement, 45# thrusters and jumping pull-ups
22:46

It don't get no better than exercising with the wife, especially when she's as smoking as mine! (Yea, I'm bragging, but who wouldn't?)

Runs instead of rows

27:33...this was brutal

M/22/174/5'10"

Subbed run for row. Deadly painful AMAZING workout

24:42

Feeling pretty good about this time!

24/m/6'2/190

20:00 flat

CFWU x2 (5 reps: empty bar front squats vice OHS, + push-ups)

Brand X Puppies mod:
Row 500m (2:35)
25# thruster, 15 reps (5,5,5)
15 green band assist pull-ups (unbroken)
Row 350m (1:48)
25# thruster, 12 reps (4,4,4)
12 green band assist pull-ups (unbroken)
Row 250m (1:17)
25# thruster, 9 reps (5,4)
9 green band assist pull-ups (unbroken)

15:18

F/60/5'6"/137.8

Row, row, row, your Fran...
17:09 as rx'd

M/42/61/270
subbed 50lb kettlebeall sdhp for row
34:48

row, 58# thrusters, kipping pullups,

36:22

6am wod, and already steaming outside!

F/39/146

rxd, good work out, has to use 65lbs on thruster

33:10 @ 65-lbs.;red band

21:48 - Did the running instead of Row.
M/33/6'4"/200

run rx. 22:00

m/23/5'6"/155

15:18

Fran's tougher

m/24/71"/185

subbed run 23:25

Rx'd
19.15

22:06
as RX'd
Could have done better

Subbed as such.
800/600/400m Run
21/15/9 Pull-ups
21/15/9 40# DB Thrusters

Didn't realize I f'ed up the order until I was halfway through and remembered I was to finish with pull-ups. Ah well. Last round was lightning, comparatively speaking. ~5 min.

Total time: 26:17

Newbie to crossfit...

Did all the rowing but had to do:
12 pull ups, 9 pull ups, 6 pull ups
added 50 sit ups and only did 55 lbs on thruster (injured knee from college swimming)

Any good advice for a newcomer to crossfit?
m/23/5'10"/180

38yo/m/5'8"/147#
As Rx'd:
18:32

as Rx'ed 18:09
need to push harder

Puppies:

Row 600m
15x 45lb Thrusters
15x Jumping Pullups
Row 350m
12x 45lb Thrusters
12x Jumping Pullups
Row 250m
9x 45lb Thrusters
9x Jumping Pullups

13'02" (note to future self: long walk between rower and bar)

16:18 as rx'ed

New to CrossFit. 24:38, should've done better but just learned how to row more efficiently and to kip this past weekend. Also, doing this at a commercial gym.

Patrick Male-32yo-5'10''- 190 lbs.
Sub row for running. 28:45
ouch

Scaled to BrandX's Pack: 65#
I didn't have a rower and with my bad knee I wasn't sure how running longer distances would go, so I did my first mile on an elliptical, then my 800m and 400m on a treadmill:

21:09

Great WOD; close to meeting Pukie in the second round. Concentrating on breathing while doing thrusters is key. Also, bang out those pullups with as few breaks as possible; there aren't many reps to do.

Killer work out. I even got a nice visit from Pukie the clown after words. He needs to make a come back on the T-shirts!

As Rx'd 17:14, did not think i would hit below 20! loved it!

Subbed runs for rows, but otherwise as rx'd.

26.02

m/41/190/5'11"

1st WOD after week off.
Ran 2 miles earlier today

WU:
WOD reps at lighter weight.

row
89# thruster
jumping pullup

3 sets
1000/21, 750/15, 500/9

20:35

I am a 31-year-old male.
I have a mass of 68 kilogrammes.
I am 170 centimetres tall.

As prescribed (with rows), 22:33.

Did the entire workout, which I thought was really great, thank you very much, I needed a workout like this.

Time: 17:17
Always striving to get better. Great job to everyone. Stay Strong and Stay Encouraged.

15.11

Accidently scaled to rows of 1000, 500, & 250m. But I still got my money's worth.

Ran instead of rowed.

28:56

20:51. Lots of broken sets. Happy to have the thruster work. This is definitely a weakness of mine.

I love comment #94!!! Hilarious that's what every one of my buddies say when I start them on crossfit!!!!!

As rx'd with runs instead of rows

26:15

I am weak...still

F/48/128
Subbed 45 lb. push presses for thrusters.
20:06

f/39/173/5'11"

Still dealing with elbow tendonitis. Thankfully there is always something you can sub so that you don't have to actually grip anything. I'm suffering cleans withdrawl, however.

1300m run
21 thrusters 45#
21 TRX pushups
800m run
15 thrusters 45#
15 TRX pushups
650m run
9 thrusters 45#
9 TRX pushups

Time: somewhere around 22 minutes.

Had to pick up the dog's poop while running around the block (she came along and decided to relieve herself so the next lap I had to bring a bag and find it) and managed to encourage my 5 year old son to come along on his bike for one of the runs. That slowed me down a little. But lots got accomplished. Not only did I get a workout done, but the dog got out and so did the kid. I sure like that crossfit can be done out of the garage.

... now, to get these elbows fixed....

CFWU
sub run for row
as rx'd
25:00

30:45 as Rx'd

M/27/196

As Rxd with rowing

18:06. rower was on opposite side of gym. had to jog to thrusters and pullups in the power rack each time. Nice workout. I did regular Fran a couple of weeks ago in 3:20.

16:24 as rx'd

M/35/180
15:36 rx'd

M/35/180
15:36 as rx'd

as rx'd at women's weight
18:17
thrusters were tough after those rows!!

43:47

Slow, weak pullups. Managed 15 kipping pullups out of the 45 total which is a big improvement. Almost clicking.

M/25/5'11"/185

22:37

had to wait for partners to finish thruster sets

23:17

17:00 - The rows were damaging.

m/29/6'/168

rx'd with run sub

24min approx (pressed wrong button on timer)

this was the worst wod for me in a while. very tough both physically and mentally. runs were brutal.

17:00

This was brutal! we used a little less weight than prescribed.

my time was 25:05

my workout buddy's time was 23:43

29/5'10"/156/M

This is my first post. Have not done crossfit in over 2 years and starting to get back into the WODs. Just got my own equipment due to being limited by the local Globo-gym!!!

Sub run for rows; I think the first run was 1 km not 1 mile (Whoops! need to check gmaps)
95# thrusters and ring pull-ups, but went 15, 9, 6 reps.
Probably should have decreased the weight and kept the reps higher

m/28/72/182

22:09

that was a great workout, thanks guys.

Forgot to post time.
22:24

20:55 as rx'd

as rx'd:

16:31.... Holy $h!T, that was mental!

As rx'd 22:16 1st week of crossfit. And I'm loving it!!

22/m/203
21:09

as rx: run

23:23

as rx'd

21-15-12

20:14

m/22/5-9/186

31:34 running inside on eliptical, which really slowed me down but everything else was as rx'd

As rx'd 17:50.

23/M/5'8"/170

rx'd
17:20

Just to say: "Aquafran" wins by a mile. Props to #169.

as rx'd 15:05. thrusters were my downfall. 32 y/o male 5'7" 165

18:30
pullups with green band
1 mo with crossfit
m/6'/52/203

40/M/155/5'11

As Rx'd w/Run

18:01:14

Loved the run addition. What a great way to break up the Fran. Getting ready for my Level 1 cert in Vancouver next week... Yippeee

M/39/175

rx'd 15:45

2nd round of rowing I felt humility like never before. "Uhhh, what happened to my arms?"

m/6'4/220/21

as rx'd 25:34

I was just thinking, the subs aren't really fair all things considered. Most people can row 1000 meters in under 4 minutes whereas i doubt anyone doing this WOD can run a mile in that time. Just doesn't seem to be a fair comparison imo.

As Rx'd

30:02

I can't help but wonder if the math on the sub was a bit off. Shouldn't it have been 1 mile, 1200m, 800m?

49/m/190

As Rx'd. 19:34

m/40/5'4"/139

27:24
Did the 1 mile/800m/400m runs instead of rowing.

oops, misread.

21, 18, 15 with 100lb fixed bar (stupid gym)

otherwise as rx'd.

21:50

M/33/165

Rx'd

Rower on lower level of Globo-Southwest.
Thrusters bar on shoulder-level rack (not cleaning from the ground)

Rd 1-
Thrusters done 15-6
Pull-Ups 8-7-3-3
Rd 2-
Thrusters done 10-5
Pull-Ups 8-7
Rd 3-
Everything Unbroken!

Decided to time breaks, too, since the rower was on a diff floor.

Round 1-
1000m row - 4:06.69
Transition to Thrusters - 34.75
21 Thrusters - 1:43.01
21 Pull-Ups - 1:25.48
(Rd 1 Total - 7:49.93)

Transition to Row - 40.33
750m row - 3:16.10
Transition to Thrusters + 15 Thrusters + 15 Pull-Ups - 3:03.52
(Rd 2 Total - 6:59.95)

Transition to Row - 50.67
500m row - 2:16.77
Transition to Thrusters - 43.25
9 Thrusters - 29.66
9 Pull-Ups - 19.51
(Rd 3 Total - 4:39.9)

Total Time:
19:29.74

27:24 w/ 1 min/rd lost in transition

subbed 1500,800,400m runs for rows and 50lb dumbbells used for thrusters
sets and reps as rx'd

19:11

50 lbs for thruster (need to do as rx'd next time)
20:32

as rxed:

18:26

#616 Will C: I personally think the row was there for a purpose. It had a devastating effect on my arms. I would have rather run.

#616 Will C: I personally think the row was there for a purpose. It had a devastating effect on my arms. I would have rather run.

M/24/150 GregAwu

As rx'd - 16:11

As rx'd - 25:00

18:15

I like Fran, not like this

21/m/155/5'8

30:14

I did the runs but had to approximate the distance as the pullup bars are about 400 feet away from the track. 2nd and 3rd were very slow.

65 lb thrusters - 1st set broken, 2nd and 3rd unbroken

Pullups - all chest to bar, all sets broken.
Mostly dead hang, had some trouble kipping

Male 37 225lbs

17:30

As Rx´d

25:25

m/30/73/181
as Rx'd
30:55

hey crossfit oz.
didnt have a rower, so i did run, and got 22;47.
good workout

m/19/162
21:44
prolly could have finished 45 sec to a minute faster but some guy hopped on the rowing machine and wasnt even rowing on my last set....hate working out at 24 hour fitness

First time doing this training...I got 30:32
Kicked my ass, i have got no endurance... yet ;)
But im loving crossfit.

as rx'ed 19:43

18:11 rx'd with running

m/23/5'7/153

This is Fran with PMS!

subbed running

75# thrusters

26:37

19:32 as rx'd- freakin knocked me out.

19:45
Mistakenly did 1000/500/250m row, otherwise as rx'd

Substituted the run on a treadmeal for rows
39:18
Pace on treadmeal was 8.5/8.0/8.0

due to a small measuring error by my dear friend ccfeldt I also ran:

2700m + 4 floors of stairs (between thrusters and pu)
1270m + 4 floors of stairs
540m + 4 floors of stairs

thrusters and pull ups as rx'd (pull ups on rings)

time: 41min

85lb thrusters

30 min

WOD Fran on a boat !

rx'd ,thrusters @ 45kg, 16.59

brutal ! struggled wi the thrusters,cos of shoulder injury,every rep was pain ! though ohs wod and snatch work ,before didnae really help either !
before worked snatch wi our new Eleiko bar,could really feel the difference wi it turning and weights seemed lighter !

18:50
as Rx'd

M/44/165

as rx'ed
23:30

M/34/6'/175

For time:
1600M run
65 pound barbell Thruster, 21 reps
21 Pull-ups
800M run
65 pound barbell Thruster, 15 reps
15 Pull-ups
400M run
65 pound barbell Thruster, 9 reps
9 Pull-ups

21:25

Well, this one was pretty tough or more-so tiring. The 800M run in the middle was a killer after the 21 reps of thrusters/pull-ups. I scaled it down to 65#, which was probably wise because I'm feeling something in my left shoulder, but I actually probably could have done it RX'ed with 95# and added about 8-9 minutes to my time. I knocked out 3 reps of 95# after the WOD was completed to see if I could have done it. It would have had several breaks, but do-able. Good to know for next time. I'm so glad I know how to kip b/c pull-ups don't scare me anymore in these type of WODs.

I didn't do too good at this. It was only my 2nd Crossfit day, and I've been out of training for a couple of years. My trainer had me do the run, and I'd never used a barbell before, so she had me do air squats, instead of the barbell thrusters because my form was terrible, and jumping pull-ups. All in all, my version took me 33 minutes, but I was still smoked at the end.

As Rx'd
18:08

I called this one "HACKIE". My breakfast wanted to come back up so darn bad. What an ass kicking.

21:37

m/32/5'11"/195

as rx'd

21:39

F/23/122/5'1"

Scaled down the thrusters to 50#.
Time: 20:49
Fun wod! I knew it would be!

rx - 13:20

Mark:
as rx'd 20:33
Thrusters tough.
2:01.5 2:03.3 2:04.5

Thrusters scaled to 65lbs

24:57

41/m/176cm/72kg

100 SDHPs, 45# Kettlebell
21 Thrusters, 95#
21 Pull-ups
75 SDHPs
15 Thrusters
15 Pull-ups
50 SDHPs
9 Thrusters
9 Pull-ups

18:57

Rode my mountainbike yesterday, Karwendelrunde: Fall - Vorderriss - Plumsjoch - Schleims Sattel - Fall
66km, 1400m elevation gain, incline up to 25% uphill, difficult trails downhill, 4h 20min riding time, total time about five and a half hours including rest.

I've been playing with crossfit for a few months and when I first started I couldn't even do 3 95# thrusters and my pullups were weak and looked terrible. I just did my first fran two weeks ago in 6:46. Did this one with running in 22:02. I'm getting proper form down on all the different lifts which seems to be improving my strength and speed tremendously. I love this stuff!

chinchen - m/30/180/75"

sub'd 55# thruster - 19:02

gunnar - m/37/190/73"

sub'd 750row for 800m run & 500m row for 400m run

15:30

19:45

Thrusters get me every time. thank you CF

M/47/66"/135

Just back off the re-deployment trip from hell...

CFWU

24:12

Felt like I was moving in slow motion (maybe because I was?)

Back in the States: green grass with dew, no sand, cool temps, GREAT TO BE BACK IN THE STATES!!!!!

Treadmill run 1.5% incline (1, 1/2, 1/4 miles)
Thrusters 65# (21, 15, 9 reps)
Jumping pull-ups (21, 15, 9 reps)

29:45

Subbed assisted pu, otherwise as rxd
30:00:09

As rx'd- 19:40min
M/23/165/5'10"

m/40/200

19:36

Bad number

25/m/6'1"/170

Thrusters scaled to 75#, otherwise as Rx'd.

22:09

18:45

m/37/210/73

M/39/197/5'10

as Rx'd=25:08

only the second time I have done full thrusters in about 4 or 5 months due to my knee. I didn't know if I was going to be able to finish them or not, but somehow got through! Everything else was fine.

M/25/155#/5'7"

Wow, that sucked and was awesome.

CFwu

As Rx'd (first time)

first two rounds of thrusters broken
All PU/last round of thrusters unbroken

Time: 22:50 (PR) - not great, not terrible

M/33/190/70

16:46 used 100 lbs, but otherwise as rx'd

Dropped 20 lbs this year; times have gotten much better in general.

row 1000
60 # thrusters 15 reps
10 pull ups

row 750
60 # thrusters 10 reps
6 pull ups

row 500
70 # thrusters 7 Reps
6 pull ups

22:15

Pleasure and Pain

m/34/180 lbs/72"

as rx'd:

14:21:21

M/37/185/5-10
As Rx'd:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

time of .....13:28.

The rows took 7 min, add in little transition time.
PU were all straight through.
Thrusters were: 14-7, 9-6,9.
HR at 170 at end. A good workout.

22:15 as rx'd..

would have been quicker if racks & rower weren't at opposite ends up the gym.

F/24/153

Pack sub: 45# thruster & jumping pull-ups

23:08

Tuesday 090901
For time:
1 Mile Run
65 pound barbell Thruster, 21 reps
21 Pull-ups assisted 70lbs
800 meter Run
65 pound barbell Thruster, 15 reps
15 Pull-ups assisted 70lbs
Run 400 Meters
65 pound barbell Thruster, 9 reps
9 Pull-ups assisted 70lbs

31:31

That kicked butt. Subbed Row with Run. 25:42.
Don't want to see that WOD again any time soon.

Semper Fi

As Rx'd
22:17

Used 85# for thruster
19:55

M/63/196-For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

Rx: 24:56

becca (f 5'2"/21/125) hannah (F 5'6"/23/140)
21 minutes aprox
50lbs dumbell thrusters (25 each)
rest as rx'd

me and my girl transfer ga state students. cant afford crossfit membership. no long have bumpers/platform to wkout with. any ideas?
hannahewallis@yahoo.com

m/37/6'/167

s/row/run/, otherwise as rx'd.
37:30

Need bigger lungs.

As Rx'd: 20:37

m/31/5'11"/160

As Rx'd: 15:54

rowing, at least on our rower is way easier than the mile run. i'm not a fast runner, but two of us started at the same time, one on the rower, me on the runs. he was starting the 15 thrusters when i got back from the mile run. no way to comp times. i rowed the last two rounds-way easier and faster than running.

final time 22:42--run took 9 minutes.

m/40/5'8"
subbed row for sdhp (200-100-50)
100 lb thruster
32:30
tough and fun all in one!

25:00
transitions were slow... thrusters were a problem.
sub- run (treadmill) for row

M/39/158
sub'd runs for rows
20:35

As prescribed in 29 minutes.
45m/5'9"/180.
Very close to shaking hands with Pukey

20:23
Loved it but I hated that i've been forced to do the wod in a body builder's gym.

47m, 205#, 6'0

Ran, otherwise as RX: 27:51

running sucks

18:36 as rx'd

Rx'd 17:43

was killer, second round on the rower i thought i was going to die. blew throught the thrusters and pullups after the first rd.

CFWUx1
18:24

CF Day 8

M/20/5'9"/162

running instead of rowing
75lb barbell

took 32 min, really tough workout, didn't eat enough before hand, and it almost came back up.

20:56 as Rx'd

That was a tough one...

Rx - 16:16

subbed running

time- 19:58

as rx'd
25:25

02/09/09
33/M/79kg
First workout back after a long, long lay-off.
19:36
Agonising

Tough one today. The rowing machines in our rec center are upstairs on the other end of the building, so that added some time.

Kevin: 21/190/ 5'7"
Rx'ed: ~23:15 (left stop watch with the other guys and had to run upstairs again to check time.)

Jared 20/215/ 5'8"
Assisted Pullups: 26:30

Jake 20/ 154/ 5'8"
Scaled to 65# thrusters: 45:18

This was a really long workout for Jake. I probably should have had him go lighter or do less pullups. What do you guys think?

M/43/220

As rx'd 20:58 that hurt...

as rx'd 25:11

26:30
ran

26:45 as RXed

30/m/5'11"/200

As Rx'd

16:58

As rxed

19:48

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

Bout 19 minutes and 15 seconds

ran 1 mile
CFWU 2x15
@Brooks row
85# thrusters

Whoever said 9:xx please start the time when you start the workout and not after your first round.

17:15 WOD followed w/ a 20:33 5k.

Fun workout. Going back to SealFit after this cycle. As someone mentioned above, it can cause overtraining. It did for me. I had to hang back with the main site WOD's for a couple weeks to get a shoulder and hip flexor back up to speed.

43/F/5'2"/116

17:39 (65#)

M/33yo/94kg/192cm
As RX'd
22:51 Thruster are killing me!

CFWU x3
WOD: Had to do the version with runs rather than rx'd rows.

22:49

*completely gassed!!!Took a good 5 minutes to pick myself up off the gym floor...awesome WOD!

as RX'd 16 54

m/20/170/5'9" 22:20

Rx'd 17:25

22:40 as rx'd but a day late and a dollar short

m/44/175
no wu
as rx'd

21:17

29:30

m 29/5'9"/155

as rx'd strict pull-ups

35:00

i hated this f***ing wod

m/23/193 72"

25:07

Subbed run

M/33/6'/220
Dbl 2 pood KB swings
pull ups
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
11:48

running instead of rows
all else as r'xd

25:29

M/40/172.5/5'10"

Scaled to 85-pound thrusters, rest as Rx'd = 22:06

Splits
Round 1: Row 4:22, thrusters (13-6-2) 6:55, pullups (10-6-5) 8:41.
Rounds 2: Row 3:26 (12:55 total time), thrusters (10-5) 15:03, pullups (8-5-2) 16:37.
Round 3: Row 2:21 (22:00), thrusters (6, rest on shoulder rack, 3) 21:14, pullups (5-4), 22:06.

34/M/199

17:59 as rx'd

as rx'd

22:42

butt kicker

as rx'd. broken sets with pullups with toe touch assist. couldn't kip at the gym which made them a lot harder.

17:35

20:29 That was awesome

Gravitron 140
29:30

Ran 1 mile
21 - 65# thruster
21 pull ups kipping with band

ran .8 miles (ooppsss)
15 thrusters
15 pullups

ran .4 miles
9 thrusters
9 pullups

28:21 (almost puked)

as rx'd 23:14

as rx'd

First time I've almost puked, yay, really hit a wall with the thrusters after rowing.

35:25

Brutal! Almost met pukie in the third round. First row was unbroken but had to chop the 2nd and 3rd up.
As Rx'd.

26:27

[26:27]

34/M/6'00/186

18:01

As rx'd:
19:55.09

I liked it.

22/M/170

26
need to hit it harder next time!

I am sure I lodged something loose in my lungs on this one!!!

m/40/170/5'10"

modified 80lbs of db thrusters

18:21

subbed run for row

rest as rxed 19:01

F/27/114

25:03

This WOD definitely needs a name. What about Large Marge

M/34/5'8"/185

Subbed Run
29:49

Running killed my time. I soared through the thrusters and pull-ups. I think work on the running on the rest days.

Subbed run for row,subbed 50# kettlebell thrusters
21.49

Lou - 65# thrusers 24.16

As rx'd

37:19

Posted a comment yesterday after doing this WOD but it didn't make it up here. One of our trainers called this "Fran Overboard". Brutal to say the least. 18:18 for time as Rx.
M/33/6'00/192

As Rx:

18:53

30/m/71"/182#/Camp Taji, Iraq

CFWUx3
23:26.18

M/29/6'4"/202

Rx'd

Chest to Bar Pullups

20:38

18:10

25:56

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

m/26/5'8"/140#

18:17

thrusters from the rack

@EriCRossFit

m/31/6/200

27:00

Subbed 1 mile/800/400

As Rx'd : 15m52s

With running, all else as Rx'd
23:19
pullups unbroken, thrusters 2-4 sets each round. Have a rower coming for our home gym. My son bought a model C off e-bay. Will be great when the ice comes. Never used one, looking forward (I think) to it,

Did run version. Distances weren't exact, but fairly close
20:43

Yee haa! My first as Rx'ed workout completed in 27:23.
Those 95# thrusters kicked by butt.
The pull ups were brutal (I have yet to master the kip).
The row started strong at 1000 and faded over the next two cycles.
I was worked. I love it.
Thanks

Scaled to "Pack"

21 65lb. thrusters
21 Strict Pullups
Row 1000 meters

15 65lb. thrusters
15 Strict Pullups
Row 750 meters

9 65lb. thrusters
9 Strict Pullups
Row 500 meters

20:15

I think I could have done this one as Rx'd. It's sometimes hard to know when to scale down and when not to.

This was not fun :)

23:35 mostly assisted Pull Ups

Did the run everything else as RX'd

19:18

M/22/145/5'7

17:00

Rx'd 19:24

43:09. Ran.

As RX'd

18:13

Probably could've cut that down if I didn't have to run across the gym from the barbell/pull-up bar to the rower...

500-375-250, 55 lbs
11:43

75#
Subbed running.
11:38

M/35/190/6'2"

Used 90 lb barbell (fixed) to save time loading weight on squat rack.

19:20

32/m/#230
rx'd 17:39

22:36 as rxd

Rowing Fran...
scaled to 40kg for thrusters.

18:49

Thrusters @ 30kg
Jumping Pull-up

Time 25min 50sec

Loved and hated this. Hated doing it and loved it when I had finished. No longer allowed to use band for pull-up now at the gym. nooooooo.

Need to get back to doing the wods. Been working on Snatch technique and forgetting the wods and I kind of miss them.

Good Fun

m/30/5'11"/180

As rx'd with runs

17:53

ran instead of rowed for training specificity, and it was pretty cool. Quite a bit of gasping for life!

23:29

I know I have had to cut my strength and power work some due to time constraints on my training, but I am proud of the effort. Very happy that I still have a good base to work from this fall.

easy warm up ( 10 reps pullups, squats, dips)

as rxd

21:27

WU - 1x CFWU + 20xair squat
19:32
As Rx'd

Deadlifts for warmup:
135,225,295,340(pr)

WOD:
17.36 (rxd)

26:08, run instead of row

Used 40lb bar.
21:01.

24.53 rxd

Oh my days. Oh my days. My legs may have to be put down.

15:28
42.5kg Thrusters

Thrusters and Pull-ups unbroken.

I couldn't even eat my recovery meal, NICE!

Squats on the thrusters seemed to get higher as the reps wore on. Due to soreness from tommorows WOD. Had to redo this WOD (2 days late) due to leaving out the pullups the first day. W/o pullups time was 19:07 first mile 8:39. Second time doing this with pullups time was 20:39 first mile was 7:55.

21:54 as RXed with runs. I was just hoping to finish under 30 minutes, definitely surprised myself.

m/21/160/5'9"

20:45

Subbed run for the rows. Scaled down to 65lbs to maintain decent thruster form.

Time 22:26

34yom / 205lbs

For time:
Row 1000 meters
65 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
65 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
65 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

Still feeling groggy, tired, and unfocused, so I subbed 1.5 mile bike ride, 800M run, 1,000M row, and 1.5 mile bike ride.

m/27/205

subbed runs.

23:23

M/25/195/6'1"
16:50 as Rx'd

Jeff @ home
13:58

Charity
65# Thrusters
16:18

For time:
Row 1000 meters SUB 1 mile run
95 pound barbell Thruster, 21 reps SUB 65 pound barbell thruster
21 Pull-ups

Row 750 meters SUB 800 meter run
95 pound barbell Thruster, 15 reps SUB 65 pound barbell thruster
15 Pull-ups

Row 500 meters SUB 400 meter run
95 pound barbell Thruster, 9 reps SUB 65 pound barbell thruster
9 Pull-ups

23:42

M/33/5'9/210

Running version

For time:
1 mile run
95 pound barbell Thruster, 21 reps
21 Pull-ups

800 meter run
95 pound barbell Thruster, 15 reps
15 Pull-ups

400 meter run
95 pound barbell Thruster, 9 reps
9 Pull-ups

23:12

Getting stronger. 45 total reps of 95 pound thrusters was unattainable just a few months ago.

M/26/5'7"/180

Rowing for distance is definitely the area I'm the one area I'm the weakest at.

As Rx'd 17:05

Great workout. 28:01. Substituted runs of 1 mile, 800 meters and 400 meters.

Used 90-pound fixed dumbell.

Put 120 on the assisted pullup machine.

28:01.

as rx'd (40kg) - 20.37

Is 800 comments posted a record???
This was a doozy obviously

29:30 as rx'd
40kg

As Rx'd 15:45

M/25/5'9"/187

CFWU X 3 NO PULL UPS

"ROW THRUSTERS AND PULLUPS"

TIME: 21:30

DO WORK!!!

mw/235

run as rx'd, scaled thruster to 75 and inverted pullups.

26:37

m/44/190 make up as rx'd sub run for row 17:45

23:50

Thrusters are still one of my worst exercises. Gotta work on those. Rower was on the other side of the globo gym I go to, but fortunately I was there late enough that someone didn't take it.

as rx'd

16:14

48 / 178

as rx'd

23:42

Didn't think the rows would add that much time to Fran.

65# thrusters with run.
24:59

M/58/6-2/209

row
85 lb thurster
22 lb assist on pullups

27:04

As Rx'd
19:22

m/35/6'/200

As Rx'd: 17:29

M/53/143/5'8"

As Rx'd 21:11

@thesweatbox

17:20

too many F'n breaks

14:56 as rx'd. (5:50,5:21,3:46)

Walk from C3 to barbell and PU bar was :30 or so each way. Should have been faster, but I'm not so good on the C2 (1:35-1:40/500m at beginning...2:00/500m by the end. Didn't know how to pace it.)

Split jerks: 135x4,135x4,155x4,155x4
Shoulder Press: 3x5 at 135,155,155

finished with abs.

later,
b
m/32/5'8-1/2"/167

3 rounds 15 pushups, squats as warmup

as rxed, ugly at 22:42

27M 6'5" 216#

19:58

19:58

M/28/169cm/67kg

W/U Dynamic Flexibility, then
Weightlifting Complex with empty barbell x 1
6 x Clean-grip RDL
6 x Clean-grip Shrug Pull
6 x Clean-grip High Pull
6 x Hang Clean
6 x Thruster

WOD, scaled
1.6km Run
21 30kg Thruster
21 Pullups
800m Run
15 30kg Thruster
15 Pullups
400m Run
9 30kg Thruster
9 Pullups

20:30

5 mins max Power Wheel Crawl front/back over 5.5m - 12 complete trips.

C/D Stretch - Hip Flexors - Rotational Lunge w/ reach tp sky.

M/44/160

As Rx 24:30

41m,72/216
as RX'd(row) 19:56

41m, 72/216
19 as RX'd

As Rx'd. 15:45

17:30

subbed run for row:

23.24

(transitioning time = 5 x 30 secs = 2.30 mins)

Subbed run for rows:

26:03

Just did standard Fran since I've never done it before. Rx'd weight but scaled reps to 15/12/9

8:09

The thrusters were BRUTAL.

First Crossfit Workout

Substituted pull ups with bell

30 minutes of hell...best workout I ever have done

39/M/6'1"/194lbs.

Substituted running for rowing. Ran 1 mile at 7mph, 800m at 8mph, and 400m at 9mph.

time: 25:59

Ran as RXed instead of rowing.

23:45

I couldn't even imagine 95lb thrusters six weeks ago.

Mod with #70 PU ast.
Rw: 4:14 / 3:22 / 2:09
Th: 7:05 / 5:34 / 2:22
PU: 6:24 / 4:23 / 2:47
Total: 38:25 (Need to scale to 75#)

34 m/190

18:58 as perscribed

Subb'd in the running portion instead of the rowing.

My Goal was to beat 30min
My "motivation" was to beat a Marine.
As Rx'd: 27:44

As rx'd 19:55

Did the thrusters right under the pull up bar, 25 yards from the rower.

1000m - 3:48
750m - 3:18
500m - 2:17

male/36/230lbs/5'9"

Got through
1mile run 21 thrusters (95lbs) 21 pullups
.5 mile run 15 thrusters (95lbs) 15 pullups
I HATE THRUSTERS...but I love them.

Almost heaved, but felt great that my cardio is getting A LOT better. I'm even feeling a tad bit more explosive.

33/M/200/6'
Bike 5 miles
WOD as rx'd in 14:58
Bike 5 miles

21:48 as rx'd

19.15

26 minutes or so. Hard to catch my breath.

Scaled, maybe a little too much, but was after a retirement ceremony (Phil's BBQ) so at least got some in:

2xwu 3pl, 3dips, 5back

500M Row/15 45# Thr/13PL
350M Row/12 Thr/13 50% assisted pl
250M Row/9 Thr/9 50%...
:13::54
More load on Thr and less assist if any on pl next time

24:08

as rxed 32:30

Sub'd 65# & jumping pull-ups

30:17

20090903:

WOD090901: For time Row 1000 meters, 21 Thrusters (40kg), 21 Pull-ups
Row 750 meters, 15 Thruster, 15 Pull-ups
Row 500 meters, 9 Thruster, 9 Pull-ups
Sub rows with 1 mile run, 800 meter run and a 400 meter run.

As rx'd (run version) 30:25

17:13

scaled to 75 lb. thruster

m/40/67"/185#

30:12

sub 1 mile, 800, 400 for rows

47 - 6' - 210#

As RX'd:

16:20

No rower, so I did it with running. Forgot to start my watch on the first round so I'm gonna guestimate.

~30 min

I'm finally getting back into a good workout routine. Between moving and school starting back and depression it's been hard to stick to a healthy lifestyle. But it really feels like things are coming together now. Love you CF Nation! peace..

M/24/173

As Rx'd (with running):
17:36

1 mile, 800 meters, 400 meters.

21 even

equipment was on opposite sides of the gym
gotta fix that

as rx'd 15:30

M/31/5'9"/152

Did the running version. Rx'd weight.

20:52

I like the way that a rowing alternative is suggested in the WOD description.

m/30/5'10/205

As rx'd:
21:32

As rx'd:
20:03
Little longer than I thought :)

19:17 Sept 6 HAF

as rx: 20:45

21 thruster 15# dumbbells
11 pull-ups, 9 assisted pu
15 thruster 15# dumbbells
5 pu, 10 assisted pu
9 thruster 15# db
rest
8 pu, 2 pu

23:42 as Rx'd

Nate: 10:48 subbed burps for row
Laura: 20:56 subbed burps for row

As rx'd:

16:24

25 kg thrusters
25 kg pus (chins)

24:23

As rx'd with running

28:07

For time:
Row 1000 meters SUB 1 miler run
95 pound barbell Thruster, 21 reps SUB 65 pound
21 Pull-ups
Row 750 meters SUB 800 meter run
95 pound barbell Thruster, 15 reps SUB 65 pound
15 Pull-ups
Row 500 meters SUB 400 meter run
95 pound barbell Thruster, 9 reps SUB 65 pound
9 Pull-ups

23:42

rxd

22 min (wall clock)

22:36

21-15-9
Burpee
Pullup
+400m run after each round (3x400)

Forgot my watch.

28:00 w/ runs

29:48 rx'd (lighter thrusters next time me thinks!)

09/06

26:56

3:49 1000m
3:12 750m
2:02 500m

09/06

26:56

3:49 1000m
3:12 750m
2:02 500m

Painful. 23:22.

For time:

Row 5000 meters
=19:33

95 pound barbell Thruster, 17 reps
21 Pull-ups
95 pound barbell Thruster, 15 reps
15 Pull-ups
95 pound barbell Thruster, 9 reps
9 Pull-ups
=12:08

47/M/184
as rx'd
28:27

Runs:
1500m
1000m
500m

31min

As Rx'd
27:05
Wasn't feeling 100%

17 burpees
WU
19:47
- started out w/ a sinus headache which abated after first round
- spent too much time fiddling w/C2. Next time just get on & row the distance
M/48/193#/72"

as rx'd = 22.27

m/35/5'9/176

CFWU-3. Reg except 12 pushups instead of PU 2nd. Superman. No Burgener. 16 Burpees.
19:20
Tech not bad on rower. Don't bring seat forward quite so far & extend hips/back more on catch.
Thrusters broken. 9+6+3+2+1,8+7,6+3
Breaks too long on thrusters.
PU not bad-Work on getting chin over bar further.

20:59

16:56 sub runs of 800, 800 & 400.

m/21/6'2''/180lbs

As Rx'd

18:20

The Porch:
For time:
Row 1000 meters
95 pound barbell Thruster, 15 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 12 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

18:57

as rx'd

1st day back after 2 week vacation
17:55

as rx'd 23:34

22 minutes

2nd round saw the rowers taken. Not recalling to sub with running, I instead subbed with some very light sumo deadlift high pulls (30 each round). Still gassed in the end. After it was over and the rowers were available again, did 1000 meters just for the hell of it.

26 minutes, sub run, wife did it in 36...

19:40

23:53

M/39/195

As Rx'd 22:07

7

DNF after one round scaled down to Brand-x puppie. Wow, I'm out of shape.

Row (sdhp) #25kb x 50;
Trust #25kb x 15
pull-ups x 13

BW = 192

as rx'd:

16:41

Erin - 45# thruster / jumping pu; rx'd rowing:

19:01

M/19/5'10/144

thrusters scaled to #62 (used dumbells), otherwise as rx'd.

22:56

37/m/142/67

As Rx'd

28:40

Scaled Fran
15/12/9 @ 95lbs
8:09

m/31/6'1"/195

Strength: OH Press 3x5 - 145lbs - 5/4/4

WOD as Rx'd
20:25

Didn't use a C2 Rower. My times seemed a few seconds slower, but not too much to make a difference. I was pissed b/c I had to reload the bar for thrusters b/c someone snagged it while I was rowing which took a while and I had to find random places to do my pullups, so lots of lost time there. Thrusters unbroken though!

21:22

22:36 ran

15.51 as rx'd

100/100- 3.13

34:29

32:29

Got to a point where I was doing 2 pu's at a time. phew!

As RX'd. 15:40

M/26/5'9"/200

as rx'd 35:00, it would have been under 30 but i got a charlie horse and had to stop.

As RX'd

24:41

First one back from a week off with deep sickness.
This hurt.

34 year old male 205 lbs.

As rx'd at the gym 25:03. Hung over.

m/54 yrs. old/165 lbs
17:15

I've been waiting to get to a rower to get on this one done as rx'd. I had a little space between stations at the gym on base, which was probably fine because I would have had to break sets more anyway.

As rx'd: 14:05

I actually got more thrusters in a row on my first set than normal (18/3). Second round of thrusters was broken in half (8/7). Last round of thrusters and all pull ups were unbroken. This was brutal.

I waited until I had access to a rower to do this as rx'd. I had a little space between stations, which probably didn't affect time too much because I would have had to break more.

As rx'd: 14.05

I hit 18 thrusters on my first set, which is the most I have ever gotten. My second set was broken 8/7. Third set and all pull ups were unbroken. Brutal!

M/42/6'/155
9/5/09 37:00
1-mile run/65# thrstr 15reps/15 p-ups
800 meter run/65# thrstr 12 reps/12 p-ups
400 meter run/65# thrstr 9 reps/7 p-ups

18 and change (40ish seconds?) as rxed.

All sets unbroken, except the first round of thrusters... 16/5. Rowing machine on opposite of gym from the barbell/pull up bar.

M.168.21

15:38

2 x 47# dumbbell thrusters
rows were at a 2:00-2:10 pace

M/35/6'/206#

Shoulders were sore and achy during thruster, had to do 5 at a time due to posterior shoulder pain. Also, time wasted on unfamiliar pull up bar, could only do 5 at a time due to slippery grip, when I switched to the "good" pull up bar I could do sets unbroken (last set). Could have been below 20 if the pull up bar were available

23:27 as Rx'ed

18:55 as rx'd.

Had a long walk between rower and barbell/pullup area.

run, w/80lbs: 18:40

M/33/190

28:05

1-11:24
2-10:53
3-5:48

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

Subbed 75# for thrusters. Time: 26:17

JM 19:24 30kg
PL 21:09
JF 22:47 25kg
MK 21:18 15kg Jumping
LS 17:42 20kg
DJ 16:40 20kg
MA 18:07 15, 10, 5

18:45

as rx'd

14:24

M/39/194

As Rx'd: 22:07

7

done on Thursday sept 10

as Rx'ed
17min

29/m/185

done w/ ring PU: 15:13

As rx'd 18:14

Meyer 25:56 with running
Stocker 37:00 subbed 45lb sdhp 55 lb thrust

As rx'd
17:47

23.m.135.65"

as rx'd
25:57(PR)

M51/197#/6'1"

23:24
Used 65# for thrusters

Rowed consistent 1:45/500m pace for all rowing.

6'2/42/185

Run instead of row
Rx'd
22.46

18:04

45/m/165

sub KB High Pull(53)

19:25, tired late night, B effort, should beat this next time around

M/27/6"/165

first day back after another freaking cold.

As RX'd-17:29

17:51

M/39/182/5'10"