Posts Tagged ‘Fran’

Steel City CrossFit WOD

admin
Oct 31 |10:06

Happy Halloween!

Monday October 31, 2011

Skill

Bridges

Lift

Overhead squat 5-5-5-5-5

Fran

21-15-9

Thrusters (95/65)

Pullups

Clean and Jerk - Rita

 

Steel City CrossFit WOD

admin
Oct 11 |10:18

Tuesday October 11, 2011

Day 99 of the 100 Day Burpee Challenge!  Almost there!!

Skill

Kipping pullups

Lift

Push press 3-3-3-3-3

Fran

21-15-9

Thrusters (95/65)

Pullups

Knees to Elbows

 

Steel City CrossFit WOD

admin
Aug 15 |16:17

Monday August 15, 2011

Day 42 of the 100 Day Burpee Challenge!

Skill

Kipping pullups

Lift

Back Squat 5-5-5-5-5

Fran!!!

21-15-9

Thrusters (95/65)

Pullups

Check out the world record holder, Jason Kaplan:

 

May 10 WOD- ‘Fran’

admin
May 11 |06:52

Instructor Mark Servos

Dynamic warmup including mountain climbers, supermans, pushups and situps.

‘FRAN‘
21-15-9
Thrusters (95/65)
Pullups

WOD2
3×15 Overhead Squats

High Fives to Teresa crushing that weight.