Friday 11082013



A.  Every 75 Secs for 5 Sets 

6 – 8 x Deadlifts 

10 x Alternating Stationary Lunges (weighted) 


21 – 15 – 9 

Goblet Squats 


5/5 x Kettlebell Rows – HEAVY after each round 


A.  Every 75 Secs for 5 Sets 

3 x Clean&Jerks (Not TNG) 

B.  Fran 

21 – 15 – 9 

Thrusters @ 95lb/65lb 



A.  Every 75 Secs for 5 Sets 

1st Set – 5 x TNG Squat Cleans @ 155lb/105lb 

2nd Set – 5 x TNG Squat Cleans @ 185lb/125lb 

3rd Set – 3 x TNG Squat Cleans @ 205lb/135lb 

4th Set – 2 x TNG Squat Cleans @ 225lb/145lb 

5th Set – 2 x TNG Squat Cleans @ Max Load 


21 – 15 – 9 

Thrusters @ 135lb/95lb 

C2B Pull-ups 

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14 Responses
  1. Susan Kian

    Josh- sorry I was late to your class! Next time I will be more punctual.

    Performance -5 sets of 3 c and j 105, after a few sets I started doing tng since it was light.

    Sport WOD : heavy Fran. Honestly I wasn’t to concerned about my time I just wanted to finish it with good form. Gave myself lots of time to get my breath back and it was still tough 10:47. I did pull-ups in sets of three or 4 and probably could have done more per set. Thrusters were good. sets were 11-5-5, 6, 5, 4, 9.

  2. Laura S

    A. 65-70-75-75-75
    B. Thrusters @ 55, Pullups with green + red band = 8:01
    **Challenged myself more this time. Last Fran I did 35# and jumping pullups in 5:41

  3. Clara

    A. Hurt myself on rep one so I took most of the weight off and just did two sets with 55#.
    B. Thrusters @ 45#, pullups unassisted for first 28 and then switched to red band. 8:47 A little slower than last time, but I improved in other ways.

  4. Carrie

    Feeling good after two days off.
    85#x2 rds then 95# for 3 rds
    Fran. 55# 4:56. 56 sec better than the last time in Sept. Same 55# and green band. Pumped about that!! Able to complete the thrusters in 21, 10, 5, & 9.

  5. Crysta P

    A. Deadlifts @95lb
    first 2 sets of lunges w/ 2-8kg kettlebells – last 3 sets unweighted as knee felt a little tweaky

    B. 5:42 Goblet Squats, swings @ 1pood / Rows @12kg
    had to pause during last set for back tweakiness…

  6. Nicole Chovan

    Went to my first (and last) 5:30am class. Tough morning for working out on 4 hours sleep. Probably a very poor idea on my part…but I didn’t want to do Fran by myself in the dark at 11am!

    A. Done at 105…it all felt heavy today.
    B. 4:16 PR I didn’t feel near as terrible as the first time I did it…so I probably could have gone harder..Had a hard time staying on the bar…did sets of 3 almost the entire workout.

  7. JennF

    I attempted to go to 4:30 and 5:30 class but my kiddos were tuckered out and didn’t feel well. Was going to stay home, but there’s just something about Thrusters that I like… Workout definitely was a stress reducer!!

    A. 115-115-115-115-115
    B. 4:38 with unbroken thrusters at 65# and red+skinny orange band.. Shoulda just done red. Either way still struggle with the kip and stringing pull-ups together.

  8. Ryan N

    A. 115, 135, 135, 135, 125
    B. 8:26 Rx
    Really had an off night, everything just felt heavy! Looking forward to a couple days of recovery.

  9. Cory L

    A. 115, 115, 115, 115, 115. Was a bump to my C&J weight. Was close to being too much. I didn’t really get any breaks between sets. Definitely need to work on getting lower under the bar and my quickness.
    B. 9:07. @ 65lbs and green+red bands on pullups. Had to jump-assist on many pullups toward the end. Fran, as usual, totally wrecked me. Good workout. Enjoying the recovery time over the weekend.

  10. Paul Bye

    A. @115# – harder than I expected
    B. Fran – 6:45 @75#, jumping pull-ups. The big improvement over last time (besides the time) was that my squats are far better and easier than the last time I did Fran.