5:07 rx

4:09 with scale down to jumping chest-to-bar pull-ups

10:22

CFWUx2 10*45dl+1thr*2 10*95dl+1thr*2 5*117dl+1thr
12:33

9:18 RX

w00f

7:16 Rx

M/40/175/76kg

5'17 com 33kg thrusters

11:21 Rx’d

 18:17 Rx’d 

July 31st 2021

wu: bike, pvc, bar
skill: pistols

wod:	 21-15-9
		thruster 32 kg
			12-9-6
	band (purple) assisted strict pull ups
			7:56

post: bike, stretch
			

13:57 as prescribed. Heart attack and leg breaker! Oof! 

Squat cleaned the barbell each time and sets of 7-5-5-4, 6-5-4, 5-4 with LONG breaks. 
Pull-ups in at least as many sets. 



182/42/176cm

 My stuff

5:34 

Did this Heavy Fran with 40kg and C2B . 

I would usually do Fran with 37.5* and pullups so this was definitely heavier and harder.

Think is my first time doing this one.

THANK YOU CF!

* assuming Fran prescription of 43kg is for a 185 guy, 37.5 kg would be same bw % on the bar for me- since I weigh 74kg

14:41. 105lbs. I hate it.

Completed 7/7 a.m. Done after 7/7 WOD of hang squat snatches.

15:20 as RXd. Absolutely brutal. Do not have any business doing 135lb thrusters, but wanted to give it go as listed.

M/25/5'8"/155lb
CrossFit AFK

8:24 - Rx

8:26 s
45# thruster
regular banded pull-ups with big & small red bands

I am wrecked from yesterday. 
F/24/5’5/140
CrossFit AFK

RX’d 

20:45

42 / 6’0 / 190

Rx
10:51

M/35/6'/175#

9:41 Rx

Male RX
8:02

23y 175cm 83kg

That shit was fire

Rx Fran normal: 6:16

Did 12-9-6 with 135 and C2B. Volume lower = Intensity higher

3:24

M/28/6’1”/198

My rant (not as good as Chris's): why have we been doing 5 Frans or variants over the past 5 weeks? Brutal!

Sc to 115#/doorjam pullups...just checking the box today, 5k mud run yesterday.
13:48 (5:48/5:05/2:55)

Plus the unnamed athlete in front of Adcock

Scaled to strict Fran
7:04
44/1.78m/75kg

Scaled
21-15-9
Piked Push-ups (24in platform)
Squats
Strict Pull-ups
7:03

No weights available and C2B pull-ups weren't an option either today.

Rx’d: 10:55

21-15-9

7:23

Thrusters (95lbs)
Strict C2B 

RX:6'25''.
https://youtu.be/TGBFAdUBtt4

Fran - 95lb thruster/ strict pull-ups 

7:10

21-15-9
thrusters (45#)
pull-ups 
8:18

great vídeo, great tips 👍 thank you!

Modified. Did 2 versions of this workout, similar to 210512 :
--
21-15-9 reps for time of:
DB Thrusters | 2x 12,5 kg DB
Inverted rows
SCORE: 8'19''

/ 5' break / 

21-15-9 reps for time of:
DB Thrusters | 2x 12,5 kg DB
Jumping pull-ups
SCORE: 9'12''
--
Felt much better than yesterday (always amazing how proper sleep builds you up and poor sleep breaks you down) 
One of the best workout tips video ever 👍 
5 km run during lunch break 

7:12
50 lb dumbbells

Does not include 1 minute break in round of 15 to soothe a fussy baby

Scaled to regular Fran with a 20# weight vest.  Time - 5:41.

First time, amazingly, doing Fran with a vest on.  It hurt about the same but was slower.  Did thrusters 21 / 10-5 / 6-3.  Pull-ups were 15-6 / 10-5 / 9.  Had hoped to go unbroken on the pull-ups, but going unbroken on the first round of thrusters possibly put me too close to the redline.  Was struggling a bit.  Fun fact – this is just a hair slower than my best Chest-to-Bar Fran (no vest).

48m/5'10"/180

#weightvestmonth

9:07 Rx'd
m/53/5'11"/200#	

Scaled 
21-15-9
Thrusters @ 40kg
Band assisted pull ups 
7.20 min
Tabata plank
😅👍

Intermediate Option:
9:03

Fran
9:37

190218:  8:05 (strict pu, 85#)
180816:  7:32 (85#)
160922:  8:45 (freestyle Fran, 85#)
140301:  7:22 rx
131112:  8:15 rx
131021:  9:05 rx

58/5’8”/160

Beginner Option:
15-12-9 reps for time of:
Thrusters
Assisted pull-ups
65 lbs
6:40

95lbs bar, C2B,  21-15-9 reps
11:33

Last time, same bar, 30lbs backpack PU at the 15-12-9 scheme = 10:13, so I think today was pretty good.
Note: both times, I used a rack for the thrusters to avoid cleans.

Scaled to:
2x45#DBs
Strict pull-ups 

6:27

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Jumping with really heavy weight and a rather large range of motion, also pulling with skill and more ROM than usual. Core to extremity is a theme throughout, as well as a short sprint.

MAIN DECISION
Fran or mutant Fran?

TECHNIQUE SCALE
As close to rx'd as possible, disregard the timer

CONSISTENCY SCALE
Use a weight/pull-up style that is juuuuust barely at the edge of going unbroken. Rest longer than usual to make sure it can be unbroken.

INTENSITY SCALE
Fran, sub burpees for pull-ups.

INJURY SCALE
Do some kind of benchmark testing workout but alter it a bit to make the movements more difficult than usual.

MY STUFF
Fran w/ 40-lb. dumbbells and strict pull-ups. 6:36

GENERAL FEAR LEVEL: 7? Probably more?