Fran grabbed a jump rope

Thursday 111020

A: Snatch 2-2-2-2

B: Three rounds for time of:
35 Double-unders
25 Thrusters 95/65 lbs (Post Elements: 75/53 lbs)
15 Pull-ups

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Here’s Cass & Stephanie hitting the Team WOD from Tuesday. Thx to Reis for taking the photos and thx to Cass for putting together the montage!

* * * * *
Here’s what’s on tap for Friday’s WOD classes:

A: Overhead Squat 3-3-3

B: Five rounds for time of:
15 Hang Squat Cleans 135/95 (Post Elements 96/65)
30 Push-ups


  • Kameron

    Snatches: 75 – 85 – 95 – 105

    Jumping Fran: 12:28 (75#)

  • snatches 65-75 all the way through..i felt like i needed to focus on form instead of going heavy with the lifts..

    19:4?..the thrusters pretty disapointing being that i felt i would’ve breezed thru them but then again these were my 1st thrusters with weight.

    • way to finish out strong though (with some yelling from sara)

      • haha yes sara is one hell of a cheerleader..i must say u rocked yourself

  • Cashew

    snatches: 38-43-48-53, nice to work with Canadian Christine! 

    how should our snatch numbers compare to our OHS numbers?

    roped fran:  18:44 (55#)

    kawasaki-san and kam, thanks for yelling at me towards the end
    willy, glad you’re back
    sara, your ass is awesome

    • Kawasaki-san

      great job!

  • Malcolm

    Snatch:  95 – 105 – 115 – 135
    WOD:  14:10 (75# thrusters)

  • Josh

    17:39 – lot of work to do on thruster weight

  • Paulimperio

    22:04 @1140c2e2dc206ceb0416e6796b041f8a:disqus @ 85#

    Thanks for the push Will & Sara…needed that to get through this time  for sure

    • 95# snatch…worked on form today…sorry to the dude behind me who I nearly destroyed

  • i plan on destroying this today at 5:30pm

  • sara thanks for yelling at me this morning and pushing me through this. 

    24:10 @ 95# w/parallette jumps

  • Kawasaki-san

    12:35, 65# and green band on last two set of pull-ups. Need to get kipping and double-unders down. Pretty brutal work-out…sweated for a couple hours after

    PS – love the new site, but can’t post from work (have to write these from the phone)

  • ali

    18:23 Rx’d …Never done Fran prescribed.  Now I know I can.  65# is heavy.

    • you too??..i figured i would do 75 but i had to rethink that after my 1st round of thrusters..but it was too late because sara WOULD NOT let me change weight LOL

  • Anonymous

    A: 75-75(1)-85-85
    B: 18:28 (subbed 25 parallette jumps for double-unders and ring rows for pull-ups).

  • Zoe

    22:43 Rx’d
    This WOD destroyed me. Thought my double unders were decent enough to do in a WOD, but sadly I was mistaken. I tried to cap myself off at 20 min, but Will kept me going, so thanks for the extra push!

  • Sam G

    Man I got to get that squat assist thing, Guaranteed to get my squat up in no time.  

  • Billseagull

    13:45 – first time post elements (45lb’s). 

  • Jim S

    Oops. Got confused and did tomorrow’s WOD (at home) today with some make up split jerks.
    A: 3×105 3×115 3×125
    B: 5rds 15x hang squat clean (95#), 30x push ups. 24:46

  • Annie Yearwood

    A: 43, 53, 63, 68
    B: 14:22 (53#)

  • Eric

    A: 95, 105, 115 (more power cleans), 95, 95

    B: 17:25 (70 single unders instead of doubles), all else Rxed.

  • Jai Berg

    A: mostly stuck with 43#, tried 48# a few times but couldn’t do it twice
    B: 14:33, but I changed the workout quite a bit. I did the 35 double unders; my Fran weight is 33#, so I stuck with that for these thrusters; but for pull ups I scaled the reps to 5 and did it without the band. Two reasons for this: I want to stop using the band and I find that unless I cap the reps I end up doing those stupid chin humps to try to get over the bar; and second,  lately whenever there are high rep pull ups I end up re-injuring my arms even if I use the band. So here’s to building up solid reps without being stupid! That’s the hope behind my plan, anyway.

    • Sam G.

      Sounds like a dam good plan at that.

  • Sam G.

    5/3/1 Deadlift

    5@ 255
    5@ 295
    12@ 333

    Up three reps, might start capping the max rep sets at 12.  Made some girly noise around rep 10 dunno why but it helped get that last two up. 

    2×15 ghd sit ups alternating hand with 2 minutes rest between sets. 


  • Jeff

    Three rounds for time of:35 Double-unders25 ground-to-overheads, 2 x 40# DBs15 HSPU

  • Steve Slo

    A) 95×2 – 105×2 – 115×2(closer to a power snatch) – 115×2(back to full snatch) – 125F – 105×2
    B) 17:02
    (heavily scaled: 70 Single-unders, #75 Thrusters, Green-banded pull-ups)

    I’m making a declaration publicly…to keep me honest:
    I’m going to stop using a pull-up-band on all low-to-medium volume WODs.
    Please feel free to give me shit if I try to use the band on a fairly average WOD.