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Lifting Ourselves and One Another

Saturday, January 31, 2015

VDay.2015.web

“Double Fran”

21Pull-ups

21 Thrusters – 95#/65#

15 Pull-ups

15 Thrusters

9 Pull-ups

9 Thrusters

21Pull-ups

21 Thrusters – 95#/65#

15 Pull-ups

15 Thrusters

9 Pull-ups

9 Thrusters

Coach’s notes:  Post time to complete to comments.

Let’s mark Valentine’s Day on Saturday, February 14, the way only CrossFitters would; with a partner WOD! Show up to class solo and join up with a classmate  or come with your favourite WODing buddy for a posted partner WOD. Happy Valentine’s Day Crew!

Comments: 7

Puff Dragons
A) work to heavy OHS
B) Teams of 2, 10 rds total, alternating movements
10 OHS @ 95lbs/65lbs
10 Chest to Bar Pull ups
300m Row

Total: 18:56. Partnered with OG

Nice work Dragons!


16:02 rxd. got to the 9 PU’s at 15:45 and my arms were done. tried to keep it under 16.
thanks todd and OG!
now “normal” fran doesn’t seem as daunting.


Made it for part B of Puff dragons. Partnered with Trent.
16:55 as rx’d. Nice work Trent! Thanks Gord.


21:15 as rx’d
THAT was a metcon …whew.
Thanks Todd and OG!


Lifting day. Worked up to a heavy single for back squat. 365 which ties a PR.

The drive to 405 continues.


A) back squat
Worked up to 230# x2 PR
205# 3×5
185# 3×5
B) airdyne sprints
15sec on rest 45sec x 10
188cal


Practice run 5.92 km, 48:45


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