CROSSFIT NTX: "FRAN"

Friday, October 16, 2009

"FRAN"

1. Warm Up: SMFR & Row 1000m

2. Strength: Push Press, 3RM

3. Stamina: 3-5 rounds

Push Press, 3 reps @ 3RM
Man-Makers, 10 reps
Good Mornings, 10 reps

4. Work Capacity:

"Fran" - 21-15-9 reps for time:
Thrusters (95#/65#)
Pullups

8 comments:

CrossFit NTX said...: Davis

2. 150
3. 3x150/15/35
4. 65# - 10:14; October 16, 2009 at 11:09 AM
CrossFit NTX said...: Eric Y.

2. 100
3. 3X90/10/35
4. 45#/Blue Band/13:30; October 16, 2009 at 11:10 AM
CrossFit NTX said...: Rob B.

2. 55
3. 2X55/10/25
4. 40#/Green Band/13:00; October 16, 2009 at 11:11 AM
CrossFit NTX said...: Justin M.

2. 155
3. 5X155/15/40
4. 65#-4:50; October 21, 2009 at 10:33 AM
CrossFit NTX said...: Courtney C.

2. 55
3. 3X55/5/25; October 21, 2009 at 10:35 AM
CrossFit NTX said...: Andrew S.

2. 125
3. 3X125/10/35
4. 65#/Black Band/15:05; October 21, 2009 at 10:37 AM
CrossFit NTX said...: Char H.

2. 55
3. 3X55/8/25
4. 43#/Blue Band/10:30; October 21, 2009 at 10:38 AM
CrossFit NTX said...: Shane L.

2. 120
3. 3X120/10/35
4. 65#/Green Band/13:11; October 21, 2009 at 10:38 AM

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