FRI 10/10

A) Strength: Power Clean 5x1
10 Min to find a heavy single power clean for today.
*Record heaviest rep only*

B) Strength: Power Clean 5x2
Power Clean 5x2 @ 80-85% off of todays heaviest single.
*quick reset between reps no TNG*

C) ' Running Fran"
Run 400m
21 Thrusters (40/ 25 )
21 Pullups
Run 100m
15 Thrusters
15 Pull ups
Run 100m
9 Thrusters
9 Pull ups

D) Finisher: 100x Medball Twists
100 medball twists for time
Choose the weight you are comfortable with.
This is for quality and not scored
Record the medball or weight used for future reference

FRI WOD 3/10/2014

A)
15 Mins, Work up to A Heavy Ground To Overhead Movement of Your Choice.

B)
"Fran"
21,15,9
Thrusters 42.5kg(30kg)
Pullups

FRI WOD 16/5/2014

"Fran"
21,15,9 reps for time
Thruster 24.5kg(30kg)
Pullups

WED WOD 12/3/2014

A)
Power Clean & Push Jerk 12 Mins Heavy Double

B)
"Fran"
21,15,9
Thruster 42.5kg(30kg)
Pullup

TUES WOD 22/10/2013

A)
Thruster 3,3,3

B)
"Fran"
21,15,9 Reps For Time
Thruster 42.5kg (30kg)
Pullups

WED WOD 24/7/2013

A)
15 Mins to Find a Heavy 3 Position Snatch ( Floor, Hang , High Hang )


B)
Due to popular demand! 

"Fran"
21,15,9
Thrusters 42.5kg(30kg)
Pull ups

FRI BENCHMARK DAY 19/4/2013

Pick one of these lady's that you didn't take for a spin last week.


"Elisabeth"
21,15,9
Clean 60kg(40kg)
Ring Dips



"Fran"
21,15,9
Thrusters 42.5kg(30kg)
Pullups






"Jackie"
Row 1000mtrs
50 Thrusters 20kg(15kg)
30 Pullups 

FRI BENCHMARK DAY 12/4/2013

Your Choice of one of these lady's

"Elisabeth"
21,15,9
Clean 60kg(40kg)
Ring Dips


"Fran"
21,15,9
Thrusters 42.5kg(30kg)
Pullups

"Jackie"
Row 1000mtrs
50 Thrusters 20kg(15kg)
30 Pullups 

MON WOD 31/12/2012

A)
15 Mins to find a Heavy Clean & Thruster

B)

"Fran"
21,15,9
Thruster 42.5kg(30kg)

Pullup

SAT WOD 16/9/2012

Benchmark Day.

"Fran"
 21,15,9
Thrusters 42.5kg(30kg)
Pullups

TUES WOD 17/7/2012

 This Saturday is CrossFit Logic's Open Day. They are running a WOD every half hour  9am till 12pm , Apparently it something called "Fran", with a 15 minute cut off...... cant be that bad?. If anyone is keen I will be heading there after the 8.30am session to join in all the fun.

Today's Training,  

A)
Back Squat 20 Minutes to a 3RM


B)
5 Rnds for time
21 Thrusters 30kg(20kg)
21 Double Unders

WED WOD 11/7/2012

A)
Clean+Front Squat+Jerk
20 Minutes 1+2+1

Heavy Fran
15,12,9
Thruster 60kg( 40kg)
Weighted Pullups 20kg(12kg)

FRI WOD 20/4/2012

The Bitch is Back!.............. Part of the CrossFit methodology is various time domains. We haven't had a WOD this short in ages. As much as some of you guys fear and hate this one it just woun't be CrossFit if we didn't have something so short and nasty every now and then,..... now would it.

"Fran"
21,15,9 Reps For Time
Thruster 42.5kg (30kg)
Pullup


Compare you times Here

THURS WOD /10/2011

"Fran"

21,15,9 Reps for time

Thruster 42.5kg(30kg)
Pullup



In the new Shed now guys and girls, BBQ is planed for next weekend (Sat 19/10)

FRI WOD 29/7/2011

Di-Fran

21,15,9
Deadlift 100kg(80kg)
Pullup

Finisher Run 1600mtrs

SUN REST

Eddie has had three PR,s this week. Fran 10.46rxd first time rxd, 145kg Back squat 5kg PR and this Deadlift 190kg 10kg PR. Eddie has been CrossFitting for around a year and a half and was extremely unfit and I actually wondered if he was going to die during a few workouts. His squat was a train wreck and his deadlift was around 40kg and no pull ups. I would like to give Eddie some praise because he has probably been the most consistent out of everyone, rain cold dark early mornings when know one else would show. Well done Eddie! it just shows consistency pays off.

THURS WOD 2/5/2011

Warm Ups Drills
Run 100 Mtrs
30 Double Unders
10 Thrusters (PVC)
5 Push ups
3 Rnds

Skills 3 Position Clean (Floor, Knee,Hip)x3



WOD "Fran"

21,15,9 Reps fro time

Thruster 42.5kg(30kg)
Pull ups


Compare to 20/1/2011

MON WOD 28/3/2011

Warm Up Drills
Run 400mtrs
12,9,6
Thruster(PVC)
Jumping Pullup

"Fran"

21,15,9 Reps for time

Thruster 42.5kg(30kg)
Pullup

Cut off 10 mins

Compare to 20/1/2011

"Finisher" Tabata situps

FRI WOD 11/3/2011

Warm up drills
3 Mins D/U
6 Pullups
9 Hollow Rocks
12 Pistols

"Di Fran"

21,15,9

Deadlift 100kg(80kg)
Pullups

THURSDAY WOD

Skills, Snatch Balance 3,3,3,3,3

FRAN

21,15,9 Reps For Time

Thruster 42.5kg(30kg)
Pullup