Monday – 082911 – Front Squat, Push Press, Fran…

August 28th, 2011 by tkquinn

Chris preparing for his 1 rep max attempt...


Warm-up:

500 M Row
15 Burpee Broad Jumps
15 Push-Ups

Front Squat: ~ 12 Min +/-

Establish a HS

Push Press: ~ 12 Min +/-

Establish a HS

Fran (Compare with 5/7/11)

21-15-9 Reps for time:

Thrusters (95/63)
Pull-ups

Post thoughts and times to “comments”.   

This entry was posted on Sunday, August 28th, 2011 at 8:51 pm and is filed under Workout of the Day.

19 Comments

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  1. Ian S Aug 29, 2011 / 7am

    630am was packed and pumped!!!

    245 FS (two fails at 265 – KNEES OUT!)
    135 PP (My shoulders are still cooked from last week. Wow.)

    WOD: 6:25 – Pullups have really improved

  2. Dick K Aug 29, 2011 / 8am

    Nice working out with the 5.30 crew today pre-state fair.
    225 front squat failed at 255
    165 push press

    7.13 fran. Improvement from 8.54 in may.

  3. Megan S Aug 29, 2011 / 11am

    153 on front squat and 113 on push press. 4:28rx for fran…PR by 1 minute! Was quite surprised and very happy afterward!

  4. Nick P Aug 29, 2011 / 11am

    Great morning for a 6:30 Crossfit St. Paul work out.

    Thanks, Chad for pushing me on heavier weights for the Front Squat and push press.

    Front Squat 135 lbs
    Push Press 115 lbs

    Fran 11:52
    Thrusters 75 lbs
    pull ups blue/ green bands

  5. Margaret Aug 29, 2011 / 12pm

    Ian – it was great to see you this bright and early morning. Thanks for saying howdy. You’re looking good!

  6. Andrea J Aug 29, 2011 / 12pm

    133 front squat hs
    93 push press hs
    Fran rx at 8:46

  7. Quinn Aug 29, 2011 / 1pm

    FS to 173#, press to 103#, Fran: 6:49rx

  8. Amy S Aug 29, 2011 / 2pm

    123 FS
    93 Push press, Failed 98
    Fran @ 8:57; only 53# but first time without a band for pull ups.

  9. Markese Aug 29, 2011 / 4pm

    Front squat 245 failed twice @ 265
    Push press 215 new PR
    Fran 6:18 Rx

  10. Jesse Aug 29, 2011 / 4pm

    225 failed 2 of 3
    135 failed 2 of 3

    Fran 12:20 Rx

    Way to go Amy on the no band breakthrough!

  11. Mary W. Aug 29, 2011 / 5pm

    Bummed that I missed this. 5:51 rx last time. Will have to make up soon!

  12. Karen W. Aug 29, 2011 / 6pm

    First Fran in the books at 8:22. 48# and purple and red band on the pull-ups. Not my strongest day, but what can you do when your shoulder doesn’t want to fully extend no matter how little weight you’re throwing around?
    113# on the FS and #68 on PP

  13. Deborah Aug 29, 2011 / 7pm

    Fun 9am crew -. 203 FS, 153 Push press. 2:39 Rx Fran.. New PRs on everything for me so fun day back after a fun bachelorette party weekend!

  14. Jenny K Aug 29, 2011 / 7pm

    Here you go Tyler: http://www.youtube.com/watch?v=e-6rJPRVDuM

  15. Jackie K Aug 29, 2011 / 8pm

    Obviously Rodney Atkins has done Fran.

  16. gauger Aug 29, 2011 / 8pm

    315 FS
    235 PP
    5:54 Rx

  17. Busola A Aug 29, 2011 / 9pm

    Front squat: 213, up 70 lbs from my first FS in March.
    Push press: up to 123, should have started heavier/increased weight by larger increments.
    Fran: 8:14 Rx, somehow 30 seconds *slower* than my first Fran in May, yikes! The first round was alright, the rest was a hot mess. Don’t know what my problem is with this workout (other than the obvious problem of too much delicious cake and gummi bears), but I must go faster!

  18. Nik Aug 29, 2011 / 9pm

    4:02, Just couldn’t go 3 seconds faster for a sub 4! I am still amazed at how long such a short workout can hurt!!!

  19. Mike Mer Aug 29, 2011 / 10pm

    11:20 with franny

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