"FRAN" Friday

21-15-9 Reps for TIME of:
   ·Thrusters (95/65*)
   ·Pull-UPs

One thing is for certain with Fran. Love her or hate her, everyone knows their time in the workout. She has become a staple of the CrossFit community, a benchmark of progress, a marker for a challenge. She will always be there, her simplistic beauty lulling you in to a false sense of confidence. She will break you down, and build you up. In many ways, Fran is the very definition of CrossFit.

Thursday

4 Rounds for TIME:

 · 50m Shuttle Run

 · 20 KB Swings

 · 50m Shuttle Run

 · 20 KB 1arm Snatches

*KB Weight- 53/35*

Are You Mentally Tough? 

Wednesday

Complete 2 Rounds for Total Bench + Row Reps:

On a 3:00 Running Clock

Run 400m
Immediately followed by,
Bench Press Max Reps in remainder of time

Rest 3:00 minutes

On a 3:00 Running Clock

Run 400m
Immediately followed by,
Ring Row Max Reps in remainder of time

*RX Bench Weight 135/85*

Rest 3:00 minutes

Everyone Should Learn More About The Cinderella Of Soft Tissue: Fascia

				Everyone Should Learn More About The Cinderella Of Soft... If you haven't heard of Fascia before, read this. It will suprise you.
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Tuesday

Front Squat: 5-5-5-5-5

Timeless Fitness Books for Your Home Library

Monday: Hero CAMERON

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.

Hero WOD "Cameron" for TIME:

50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s"(20/14)
50 Sit-ups
5 Rope climb

Funday

In TEAMs of 2 Complete for TIME:
     ·50 Wallballs
     ·50 Toes-2-Bar
     ·Building Run
     ·100 Push Press
     ·100 HR Pushups
     ·100 KB Swings
     ·Building Run
     ·50 OH Lunges
     ·50 Tuck Jumps
     ·Building Run

1* TEAM member working at a time. Partition the reps as you wish. 
The runs are completed together.

Facing the Darkness...

Thursday

4 Rounds for TIME:
   10 Squat Snatches (75/45*)
  :20 Chin-Over-Bar Hold
   10 Front Rack Lunges (75/45/*)
  :60 Plank Hold

Are You Mentally Tough?