"Fran"
21-15-9 reps for time:
Thrusters, 42.5kg(30kg)
Pullups
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Fitness in 100 words
- “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports ~ Coach Gregg Glassman CEO & Founder of CrossFit ”
6am
Josh B 9:44 (25kg)
Adam W 7:24 rxd
Cathy T 10:13 (20kg/band)
Mark B 4:51 rxd
Susanna H 8:18 (DBTH/JP)
Jason M 6:28 (30kg)
Nicola A 9:06 rxd
Sarah K 11:40 (20kg)
Nat P 10:10 (25kg)
Vic R 8:05 (30kg)
Matt E 10:26 (25kg/band)
Amanda H 9:43 (20kg)
Juliana R 7:36 (20kg/15-12-9)
Ernie R 9:26 (15-12-9 band)
Posted by: Gregg/Cathy | 01/21/2013 at 06:57 AM
Jeremy K 7.06 rxd
Posted by: Jeremy Keating | 01/21/2013 at 07:47 AM
9:15am
Brent P 3:44 rxd
Matt J 7:04 (30kg)
Lachlan H 7:55 rxd
Amy L 9:09 (15-12-9 / 25kg)
Steve K 4:43 rxd
An H 11:44 rxd
Dan L 4:41 rxd
Well done An, Steve and Lachlan for first time Fran Rx!
Posted by: Gregg/Cathy | 01/21/2013 at 10:13 AM
8:30am
Gregg W 2:44 rxd
Posted by: Gregg W | 01/21/2013 at 10:42 AM
5pm
Dani R 5:30 (db th 8kg/30-20-20 situps)
Jack M 4:38 rxd
Andrew R 5:53 (30kg/RR)
Drew H 7:13 rxd
Beth O 7:49 (20kg/jp)
Hung D 11:42 rxd
Anthea C 5:55 rxd
Amanda P 5:39 (RR/8kg pp)
Deniel U 7:06 (15-12-9)
Liam R 7:10 (20kg)
Blake A 5:18 (20kg)
Simon Z 5:09 (30kg/situps)
Sarah Z 4:39 (8kgpp/RR)
Morgan H 8:18 (20kg/RR)
Katie B 5:51 (JP/15kg)
David T 8:37 (30kg)
Alister P 8:34 (RR/DBTH 8kg)
Elyse C 6:28 (JP/air sq)
Jason J 5:08 (f Sq/RR)
Matt B 4:20 (30kg)
Telina C 10:18 (band/25kg)
Bobby S 8:10 rxd
Posted by: Gregg/Brent | 01/21/2013 at 06:04 PM
6:15pm
Terri B 6:59 (25kg)
Alix B 7:43 (15kg/jp)
Dan H 6:13 (30kg)
Luke R 5:02 rxd
Danielle O 5:44 rxd
Ryan W 4:20 rxd
Rabbie N 6:57 (15-12-9)
Ben K 3:26 rxd
Ryan D 4:45 rxd
Shannon M 4:40 (Fs 30kg/pushup/situp)
Scott K 5:38 (12-9-6)
Michelle M 7:58 (15kg/JP)
Peter D 6:15 (8kg/RR)
Preet J 5:20 (30kg/12-9-6)
Harj S 8:20 (20kg/12-9-6)
Ben R 6:40 (15-12-9)
Mary Rose M 7:38 (15kg - 15-12-9 / JP - 21-15-9)
Posted by: Gregg/Cathy/Brent | 01/21/2013 at 07:21 PM
Intros
Lance R
Richard B
Tamika W
Matthew M
Posted by: Gregg/Cathy/Brent | 01/21/2013 at 07:28 PM
Linda 10:58 rxd
Patrick 3:53 rxd
F*cking loved it.
Posted by: Patrick | 01/21/2013 at 08:21 PM