Dawn, Ellen, Illario, and Dan got their 1st as Rx’d Fran.  2 guys did it under 7 minutes in body armor.  6 got less than 5 minutes. 3 less than 4 minutes and 1 under 3 minutes. 



WOD:    Back Squat  6 – 5 – 4 – 3 – 2 – 1 

For time:

  • 100 GHD Sit ups
  • 100 GHD Back Extensions



0 thoughts on “Posted: 6/17/2008

  1. James says:

    Damn Tony, sick time. PS, This workout is the workout that put me out of commission for a week.

  2. Tony says:

    My first sub 3. Last PR was 3:06. What kind of a world is it when you have to get less the 2:30 on Fran to be competitive? I might start doing it in armor too… Like one guy said yesterday, It might be harder, but then you’re not scrutinized as hard. But the next thing is someone will come up with a minimum weight standard for the kit and competitive times will come.

  3. Aaron says:

    Great job on FRAN everybody!! Very impressive!! I will do mine today for the first time as rx'd, should be fun. yeay!!

  4. Karen (the chic from Holden Beach) says:

    I was in desperate need of a spot and positive motivation today. Yet @ Gold's it is hard to peel a spotter from their reflection in the mirror while doing bicep curls.

    Front Squat
    105/135/155/175/175 and then I tried 225 for sh*ts and giggles but f'ed up on my form.

    100 decline situps (no GHD @ Gold's- go figure)/100 back ext (roman chair) = 9:24

  5. Tony says:

    Karen, 175 to 225 is a huge jump! 5 or 10 increments!! 175 is good stuff. I wish you could come up here more often to train.

  6. Hub says:

    Did "Karen the chic from Holden Beach" just say that she front squated 175 and then screwed up on form for 225???? Judas Priest!, that is a lot of weight for a front squat, what is she eating down there in Holden Beach?

  7. Aaron says:

    6:33 FRAN (as rx'd)/8:53 mile. Two months ago my FRAN was 8:58 with the help of bands. sweet!!

  8. karen (the chic from Holden Beach) says:

    EDIT: I meant BACK squat not FRONT. I guess I was just wishing I could do front squats again. oops.

  9. Darren says:

    Yes I did do the workout, but there is a reason why i just did it, and not for time.. It's called being smart.. but don't worry cupcake you'll be seeing more of me and my records up here.. just you wait… lol

  10. Sean says:

    So, did this WOD make anybody else have to piss multiple times afterwards. I think my mid-section was so pumped and swollen it wwas squeezing on my kidneys!!!