I still have 2 spots available for personal training starting January - contact me for details! I can only take 5 clients at this special price.
This weeks workout is inspired by one of my favorite workouts of all time... "Fran!"
In CrossFit some of our workouts have earned names. I'll never forget the first time I did Fran, I chose this as my birthday workout and have done it on my birthday every year since. (And many times in between as well!). This is the one workout that is guaranteed to give me butterflies EVERY single time I do it.
Fran
21-15-9
Thrusters 95/65
Pull-ups
So what exactly does that mean?
A thruster is a full squat ending with a press overhead. You could use a barbell or dumbbells or a pvc pipe if that's what you have available.
A pull-up is exactly as it sounds pulling your body from the hanging position all the way up until your chin is over the bar. Don't panic, if you can't do a pull-up you could substitute many different pulling motions- you could row for calories, or you could do a sumo dead lift high pull, you could do a ring row or an assisted pull-up.
Once you've decided on what you will do then you execute- the Rep scheme is 21 thrusters, 21 pull-ups, 15 thrusters, 15 pull-ups, 9 thrusters, 9 pull-ups. You should choose a weight that allows you to finish this workout in less than 6 minutes!!! Yes, you read that right- an entire workout done in 6 minutes or less.
Make sure to post your time in the comments, I can't wait to see what you think of Fran!
Time to prep for the 2017 open!
Carole's workouts for the week of December 19-25:
12-19: 15 min AMRAP 4 Bar muscle ups, 6 Turkish get ups, 8 ring push ups. I did 3 rounds + 10 reps. So excited to see I'll have my bar muscle up.
12-20: 5 Rep thruster - 115#, 20 min amrap 10 front squats, 15 toes to bar, 120' sled push. I did 8 rounds + 11 reps.
12-21: 12 days of Christmas garage wod with Jim and Brooke.
12-23: am CrossFit hero Blake 22:03, pm Santa Claus wod w. Partner at CFE.
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