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Workouts

Thursday 3/4/10 CrossFit West Houston

By Rob | In Workouts | on March 3, 2010

Other Fun Fran’s

Firefighter Fran (CrossFit Norcal) [wmv][mov]

Flying Fran, CrossFit OKC [wmv][mov]

Frantastic WOD

Your choice

Regular Fran

21-15-9

Thruster M95;W65

Pull Ups

Skinny Fran

21-15-9

Thrusters  M75;W45

Pull Ups

Fat Fran

15-12-9

Thrusters M135;W95

Chest to Bar Pull Ups

Modifications for all of these will be available.

23 Comments to "Thursday 3/4/10 CrossFit West Houston"

  • Stephanie Brewster says:

    March 3, 2010 at 10:38 pm - Reply

    Nice video of Rob and Sandra doing Fran! Way to go guys!!!

  • Ryan H says:

    March 3, 2010 at 10:47 pm - Reply

    Hahaha. I definitely see the resemblance. Rob you need to get your head through the window!

  • Daniel J says:

    March 3, 2010 at 11:01 pm - Reply

    I am feeling Frantastic!!!

  • Vanessa says:

    March 3, 2010 at 11:32 pm - Reply

    That song was painful to listen too! LOL!

  • Rob says:

    March 4, 2010 at 7:30 am - Reply

    @Stephanie Brewster
    Nice. Two flaws with this theory, first Sandra is not asian and second I don’t have a 3:00 Fran like Greg A.

    @Ryan H
    Greg does seem to have issues with getting his head through the window and questionable chin over the bar…lol.

  • Rob says:

    March 4, 2010 at 7:31 am - Reply

    I really heart Firefighter Fran, the original version. It is bad A$$.

  • Kimberly says:

    March 4, 2010 at 8:33 am - Reply

    what’s firefighter fran? i’ll see if my back is in any shape to make it today :-/

  • Rob says:

    March 4, 2010 at 8:34 am - Reply

    @Kimberly
    There is a link to the Firefighter Fran in the post.

  • Kimberly says:

    March 4, 2010 at 8:35 am - Reply

    yeah, i just saw that. i haven’t had my coffee yet this morning…

  • Vanessa says:

    March 4, 2010 at 8:42 am - Reply

    This morning I focused my limited work out time on streching…I did add a quick 50 Burpee work out in there and didn’t have a steller time…3:12 mins. I also did 25 HSPU’s with one abmat.

    Have a great day!

  • Steph D says:

    March 4, 2010 at 9:45 am - Reply

    Does “Fat Fran” require chest-to-bar pull ups?

  • Rob says:

    March 4, 2010 at 2:24 pm - Reply

    Did Kind of Fat Fran…115/c2b pull ups 15-12-9 8:27. It sucked.I broke up thrusters 10-5, 6-3-3, 4-3-2 and pull ups 5-5-5, 4-4-4, 3-3-3. She wasn’t completely fat, but sure was heavy.

  • Daniel says:

    March 4, 2010 at 2:49 pm - Reply

    Watching Firefighter Fran is giving me an asthma attack

  • Nicole G says:

    March 4, 2010 at 5:15 pm - Reply

    I just watched Firefighter Fran. Adam is now on my “list”. Sorry John Mayer, you’re OUTTA HERE!!! You are a weenie boy and Adam is a stud.

  • Nicole G says:

    March 4, 2010 at 7:19 pm - Reply

    Skinny Fran – 6:51
    45# and kipping

  • Ana B says:

    March 4, 2010 at 7:25 pm - Reply

    @Nicole G
    You rock! I want to kip too!!!

  • Steph D says:

    March 4, 2010 at 8:16 pm - Reply

    WOD at the park-

    8 x 400 m with 2:00 rest in between (1:55, 1:55, 1:55, 1:54, 2:06, 2:10, 1:58, 1:45)

    Then 10 rounds of: 3 dead hang pull ups, 10 sit ups, and 20 squats.
    Not for time; just made sure I kept moving at a good pace.

  • Mike S says:

    March 4, 2010 at 9:10 pm - Reply

    First time posting. Hoping to do so more regularly…

    At Crossfit Veritas in Graham, TX

    1 Burpee
    15 Thrusters – 95#
    4 Burpees
    15 KB Swings – 53#
    6 Burpees
    15 Sit ups
    8 Burpees
    15 Push ups
    10 Burpees
    15 Pull ups
    12 Burpees

    9:56

  • Daniel Brewster says:

    March 4, 2010 at 10:11 pm - Reply

    Skinny Fran – 75 lb and kipping – Darn, can’t seem to remember my time 🙂

  • Rob says:

    March 4, 2010 at 10:19 pm - Reply

    @Mike S
    Welcome to posting Mike. That lookes like a fun one.

  • Daniel J says:

    March 5, 2010 at 9:35 am - Reply

    I broke up with Fran… She hurts me everytime I meet her.
    “Fran” 95# 5:01

    Aja and Rob are animals… Fat Fran (135#) and Chubby Fran (115#) with C2B PullUps is insanely awesome in my book.

  • Kimberly says:

    March 5, 2010 at 9:40 am - Reply

    9:something for skinny fran… i think it would have been better if 1. i’d gotten my squats all the way down and 2. (which influences #1) i hadn’t messed up my back. so 9, almost 10, minutes for fran with a nasty back i don’t think is too terrible… my pullups felt GOOD.

    also, crossfit (on fb) put up some dude doing 106 pullups… good for him, but is he getting high enough to really call them pullups? 🙂

  • Ana B says:

    March 5, 2010 at 1:48 pm - Reply

    Skinny Fran – 5:48
    45#
    skinny blue band

    Can’t wait to kip and no band!

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