Variation on Fran

This Saturday Shari brought us a variation of the Fran benchmark workout.

WOD (3 rounds. Rest 1:30 between each round.):

• 200m run
• 7 thrusters (95 lbs)
• 7 pull ups
• 5 thrusters (95 lbs)
• 5 pull ups
• 3 thrusters (95 lbs0
• 3 pull ups

My times: 3:24, 3:21, 3:40.

Love the ring dips

WOD:
10, 8, 6, 4, 2 reps of:

• dead lifts  (body weight)
• hanging dumbbell cleans (1/2 body weight)
• ring dips

My time was 9:18.

Helen

WOD (Helen - 3 rounds):

• 400m run
• 21 kbs
• 12 pull ups

My time was 12:36.

Some people from CrossFit Central do Helen.

More Clean and Jerks.

The unusually muggy weather in Santa Cruz makes for some sweaty workouts. My shirt has been thoroughly soaked the past couple of workouts.

WOD:

• 15 burpee clean + jerks (135 lbs)
• 400m run
• 12 burpee clean + jerks (135 lbs)
• Alley loop run
• 9 burpee clean + jerks (135 lbs)
• Coldwell loop run

My time was 23:46.

Burpee clean + jerk

Perfect morning for a workout

It was an awesome day for a workout in Santa Cruz.

WOD:
Start with a 250m row

Then, 3 rounds of:

• 5 clean and jerks (135 lbs)
• 25 wall balls (20 lbs)

Finish with another 250m row. My time was 12:18

"Hella Fran"

Annie wanted to use the word "Hella" today, so she named the WOD "Hella Fran". The dumbbell thrusters were hella hard.

WOD (Hella Fran - 3 rounds):

• 400m run
• 21 KBS (24 kg)
• 15 DB thrusters (30 lbs)
• 9 pull ups OR 1 rope climb

My time was 16:38.

Newport Un-crippler

Those of us who did Murph Meets Trevor yesterday were encouraged to take today's workout easy.

WOD (Newport Un-Crippler):

• 30 back squats (185 lbs)
• 1 mile run

My time was 10:47.