It’s That Time Again…Fran

Friday, February 21, 2020

Happy Birthday Steve Valtin!

Work Out of the Day

SKILL/SWOD

1. 3Rds NFT
3x MsUp
6x Strict HSPU
25Sec Double KB Front Rack Squat Hold

 

2. Fran Primer
6-4-2
Thrusters @ Wod Weight
Pullup
Goal: Transitions, breathing, and posture.

METCON

“Fran”
For Time:
21-15-9
Thruster 95/65
Pullup
Cap: 15Min
Comp: 7/19/2019

RX+

Front Squat

On the 1:30 x 7 Sets:
On the 0:00: 3  @ 75%
On the 1:30: 1 Rep @ 80%
On the 3:00: 3 Reps @ 75%
On the 4:30: 1 Rep @ 83%
On the 6:00: 3 Reps @ 75%
On the 7:30: 1 Rep @ 86%
On the 9:00: 12 Reps @ 60%
*Percentages Based On 1RM FS

“Complex Fran”
For Time:

ASK COACH WHERE TO SET UP
6 Bar Muscle-up
9 C2B
12 Pull-ups
21 Thrusters (115/85)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
15 Thrusters (115/85)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
9 Thrusters (115/85)

Body Armor

3 Sets of 7:
Tempo Seated Good Mornings
3 Sets of 15:
Glute Bridges

Handstand Walk Practice
15 Minute Recovery Bike
On the 3-6-9-12: 1 Min of Handstand Walk Practice

NEWS & UPDATES

UPCOMING
CROSSFIT COMPETITIONS
 

SATURDAY, FEBRUARY 29TH, 2020
BRANDON BRAWL – 4 WODS IN 60 MINUTES
Location: @ CrossFit Sabal Park, 1615 Allison Woods Ln, Tampa, FL 33619
$150.00 Same Sex Teams of 2
Registration: www.boxtribetracker.com/3278/reg
Facebook page: Brandon Brawl

FRIDAY NIGHT/SATURDAY, MARCH 13 & 14, 2020
AGE GROUP ONLINE QUALIFIER WODS HOSTED AS A MOCK REBELS OPEN
@ CROSSFIT REBELS! In house only.
$40.00
Rebel athletes can register to perform the Age Group Online Qualfier WODs with Janice, Bryce and Sam as we end the pre-CrossFit Games Season with another opportunity to ramp up your skills and competition experience.

On Thursday night, March 12th, we’ll know what the WODs are. We’ll choose three of the four WODs and will do one Friday night and two on Saturday. You won’t know what the workout are until the day prior. You’ll have two choices: RX or Scaled.  We will use the Open Scaling to scale the Qualifier WODs.  This will be almost exactly like the Open except you’re getting two WODs on Saturday. Timelines and heats will be determined AT THE LAST MINUTE based on the WOD timelines. We can fill the first heat but not the subsequent heats until we know how the long the WODs are.

Use this as an opportunity to keep your eye on the ball, your focus on building capacity and also honing in on the things you need to work on. Sign up on the whiteboard at the box.

SATURDAY, APRIL 11TH, 2020
WOD WARS V
Location: Dunedin, FL
$300.00 Same Sex Teams of 3
(Kids Options available in Teams of 2!)
Registration: http://wodwarsfl.com , http://boxtribetracker.com/3275/reg
Facebook page: WOD WARS V