5:05 

9:47 - Rx’d

13:10 intermediante
trusters 95lbs
butterfly pull ups

35# dbs

8:53

M/51/189

75#
12-9-6 pu

3:41

21-15-9 95lbs thruster
21-15-9 box assisted pull up

M/55/5’5”/150ish

5:39 w/75# thrusters

Intermediate option:
35.5 kg

Time: 8:57
Thrusters broke into 13/8, 7/4/4, 6/3
Pull ups into 8/4, 6/3, 6
Lot improved on kipping pull ups 

231103: 16:56 same as today

60yo w m 5’5” 140lbs 

Fran

21/15/9
Thruster 45lbs
Pull Ups 1 x .5” band assist (eliminate shock)

5:46

7:25 rx (traditional kip)

M/38/6’/171#

3:59 Rx. Three second PR.
thrusters: 21/12+3/9
Pull-ups: 7+7+7/7+5+3/5+4

11/1123 4:10
9/04/20 4:02
5/13/19 4:05
11/06/17 4:08

Deo gratias

Rxd
8:06>>>>6:12

4:34; that’s a PR!

JV: 7:40 (scaled intermediate with 65lbs and jumping pull-ups)

7:25 rx

6:20

Dbb 14kg

35lbs DBs
Strict Pull-Ups
4:25

3:56 (vs4:10 in 231103)
all unbroken 
needed breaks in between 

13:02 - scaled to intermediate 
M/57/5’8”/210/30.3%

My Training on Tuesday, March 26 in the afternoon.
WOD Fran
21-15-9 reps For Time of:
Thrusters 77 lb
Pullups
I completed the WOD in 9:53 minutes breaking my Personal Record.
https://youtu.be/oZhPWjafMRY

M/32/5'11"/167#
RX 4:38

37 / M / 5'9" / 140lbs

20lb dumbbells

6:35

4:52 rx without killing self.   Want in the mid to redline it,  but still gassed. 

15:39 @ 65#

(65lb + 90lb bands) 8:37.61

40kg bar / 24kg underarm row (each arm) | 9:03mins (from fresh)

Intermediate with jumping pull-ups
6:22
Did this after a 20 minute run/row workout. Nearly had a heart attack.

12:15 - banded pull ups

9:21 @95 
was I first time for rx pretty sure I can beat this score 

7min 18sec Rx (slower than my previous score :( 

Intermediate
25kg
strict pull ups

05:14

28M/6’5/203

95#, 14:42 (while trying to teach myself to do kipping pull-ups + weight too heavy for rep range but I did it..)

Same time achieved as last time.

3:52

With strict pull ups

7:45 (scaled)

Thrusters (45#)
Pull-Ups (black band)

M 53/195/6’
Intermediate scale.
5:02.

8:15

55# thrusters
21-15-9 banded pull ups

F/30

12:03

I really need to work on pull ups

21-15-9 reps for time of:
Dumbbell Thrusters @25lbs Dbls
Banded Pull Ups
Reply

Total Time 5:28 New PR! 
Previous PR 5:38 Was Ring Rows as well. 

Rx 9:10.  

Old beginner: 11:05. 1k run 5:13. New Hoka’s are fast!

m/67/5’10”/176

Beginner 

9:33 

RX 7:26

Rx 
2:35 (PR) 

previous 2:39 a month ago.  

M/34/175
23,24 Quarterfinalist 

Rx with butterfly PUs
Completing the 21 sets unbroken without a break between them spiked my heart rate too high and I couldn't recover

Rx 
231103 4:06

9:11, 30 kg band-assisted pull-ups 

Rx'd 12:02

Scaled to 75#
5:55

Compare to 231103: 5:25, 65#

Not a great performance today, but I consider it a better one than last time considering adding weight and the amount of food and beer consumed over the past 5 days (mini vacation).

RX: 5.13m

Rx’d: 3:52
231103: 3:50 (PR)
200805:  3:52
190510: 4:07
130102: 10:52 (First Fran)

Not a new PR, but happy to keep it close.

Rx’d
6:42 

Rx’d 
6:04 (PR by 45 seconds)

8:29 RX strict

First attempt ever and first post here! didn’t have a pull up bar with enough  clearance for kipping pull ups. 

M/24/185

11:58 Rx - not totally confident in form
should’ve scaled but wanted a feel for it

m/42/170

Strict Fran 
Rx 
65lbs
8:40

Rxd
6:45

Scaled to 
30# db's
strict pull ups on fat bar
5:44
m/54/175
compare to
30# db's
mostly strict fat bar pull ups
5:52
m/53/175
compare to
5/10/19-65#-8:47
11/11/17-rx--6:41
9/27/16-rx-6:46
9/29/15-rx-6:19 pr
11/4/14-rx-8:42

Scaled:
2x35lb dumbbells for thrusters 

6:28

07:55 - RX
Male, 31 years old

21-15-9
Thrusters 
Burpees 

No Bar to execute the pull-ups.

Rx
3:04 PR

Last time was 3:30

Male
35
175
5’ 7”
4:25 RX

4:09 5 sec quicker 🙌

M/31/205/5’10

RX’d in 5:28

New PR!!!

4:45

Compare: 5:30

On compare, went unbroken until 10 Thrusters of 15. Today, 21, 10/5, 6/3. Pullups 7-7-7; 5-5-5; 5-3-1

5:31 - Rx'd

21-15-9
Thrusters 
12-9-6
Pull ups
20kg barbell 

40 lbs DBs
Bent-over rows

5:25

65-lbs
4:40

21-15-9 reps for time of:
Thrusters
Pull-ups
6:55 🥲

Intermediate for weight @55#
Subbed jumping pull ups
Rxd reps

6:08

F:57-59

Beginner option:
21-15-9 reps for time of:
Thrusters
Ring rows
♂ 45 lb
5:26

M 50/180cm/75kg

14:29

Good morning CrossFit family. Happy Monday!!
Warm up 20 min steady paste in bike 
35 lb dumbbells for thrusters
rx’d
5:06 

Monday’s are meant to be crushed 

Mike Clarey Jean-Paul
6’1 200 lbs

Score: 6:53.54😩
First time

7:00 rx

Nowhere near a PR. Lots of rest. 

Thrusters: 12/9; 9/6; 6/3
Pullups: 9/7/5; 7/5/3; 9

3:36 1 Fing sec. Slower! 

Athlete 1
63” 170lb

Rx

FRAN 

Score:
9:03

Rxd. 

5:30 (pr)

2023 - 5:37 (first time)

Intermediate 
4:36

9:24 (3:00/3:34/2:50) just like Bingo described it, my recent strength phase cost me some overall capacity) 

M/50-54
Rx’d (231103->12:54)
TT->12:20

Globo wod...As Rx.  Be careful if you are using iron plates.  Dumbbells sub dumbbell thrusters 25/40lb dumbbells. Make sure you warm up the movements well before doing this.  This is an all out Sprint,  scale with that intention.


 If you can't kip due to the type of pullup bar, you are doing strict Fran today.   If you are in a hotel gym without a pullup bar sub lat pulldowns and db thrusters 25/40lb dbs.  Bodyweight sub 21-15-9 burpees touching 6" over reach and pullups.