1
May
Tuesday, May 2nd
Take note! The gym will be closed on Saturday for the USAW certification class.
Sunday’s schedule will be limited to one morning EWOD and evening open gym.
WOD
You did “Heavy Fran” last week.
Today’s is a very different workout, with a very different stimulus.
“Fran”
21-15- and 9 reps, for time of:
Thruster, 95/65
Pull-ups
Compare to 5/26/16. Post time to Comments.
Cash-Out
100 Push-Ups
5:55/75/rings
80 pu 6:05
5:55/75/rings
80 pu 6:05
Ladies WOD and Wine night is back! Thursday at 7pm, join us for a ladies only WOD followed by wine and food. We are asking you to bring either a bottle of wine or food to share. We can also order more food if needed. See you then!
Ladies WOD and Wine night is back! Thursday at 7pm, join us for a ladies only WOD followed by wine and food. We are asking you to bring either a bottle of wine or food to share. We can also order more food if needed. See you then!
“FRAN”
2:56 Rx
Cashout:
100 push-ups completed
holy frick…
Little known fact: Mickey did 14 cals on the ass bike during his cool down before I finished. #respect
Nice job buddy.
“FRAN”
2:56 Rx
Cashout:
100 push-ups completed
????
holy frick…
Little known fact: Mickey did 14 cals on the ass bike during his cool down before I finished. #respect
Nice job buddy.
Fran: 5:44 rx’d (I think this is a PR, I don’t see myself getting below 6 minutes the last few times I’ve tried it).
I was lazy during the round of 15. broke it up too much. Plenty of room to improve.
100 push ups.
Thanks for the compliment. Nice work on the PR!
Fran: 5:44 rx’d (I think this is a PR, I don’t see myself getting below 6 minutes the last few times I’ve tried it).
I was lazy during the round of 15. broke it up too much. Plenty of room to improve.
100 push ups.
Thanks for the compliment. Nice work on the PR!
5:33 @ 65
unbroken on thrusters, got stuck on the pull-ups. disappointing
5:33 @ 65
unbroken on thrusters, got stuck on the pull-ups. disappointing
5:54 rx + grunt game, PR. Last recorded one was at FRAN + 1 mile of 6:33 (Feb 18). Prior to that 7:35.
Grunt/moan game strong. Good job Ron!
5:54 rx + grunt game, PR. Last recorded one was at FRAN + 1 mile of 6:33 (Feb 18). Prior to that 7:35.
Grunt/moan game strong. Good job Ron!
Fran: 5:35 @55lb and ring rows
Cashout: 75 pushups on box
Xtra cred: 3min unbroken plank at home and 2min side planks, one on each side. Making an effort to do that everyday
Fran: 5:35 @55lb and ring rows
Cashout: 75 pushups on box
Xtra cred: 3min unbroken plank at home and 2min side planks, one on each side. Making an effort to do that everyday
Fran: 3:04 rx, chasing Mickey’s ghost
— 3 second PR from last time
100 Push-Ups
— 7:25 in the sun, 10’s and 5’s
10 sets of 10 chin-ups for time
— 23:20, harder than I expected
Fran: 3:04 rx, chasing Mickey’s ghost
— 3 second PR from last time
100 Push-Ups
— 7:25 in the sun, 10’s and 5’s
10 sets of 10 chin-ups for time
— 23:20, harder than I expected
Fran 8:33 rx (1 min 20 sec pr) This felt slow AF (Pull-ups are the limiting factor)
thrusters: 13,8;8,7;9
50 pretty push-ups ~7 minutes
That’s an awesome PR! Noice noice noice…
Fran @ 65# and ring rows: 6:00
50 push-ups in 7 min. 2 sets of 10, then sets of 5.
Fran @ 65# and ring rows: 6:00
50 push-ups in 7 min. 2 sets of 10, then sets of 5.
CTMasters
Strict gymnastics
0-5min freestanding handstand practice
5-10min 5 ring Rows & 5 ring dips
10-15min 5 deficit push-ups & 10 back etx
“Leadfoot”
Amrap 4
27 cal row, 27 burpees, 27 CTB
Rest 4
Amrap 4
21 cal row, 21 burpees, 21 t2b
Rest 4
Amrap 4
15 cal row, 15 burpees, 15 pull-ups
Midline
15 min bike every 3 min 15 ghd sit-ups
CTMasters
Strict gymnastics
0-5min freestanding handstand practice
5-10min 5 ring Rows & 5 ring dips
10-15min 5 deficit push-ups & 10 back etx
“Leadfoot”
Amrap 4
27 cal row, 27 burpees, 27 CTB
Rest 4
Amrap 4
21 cal row, 21 burpees, 21 t2b
Rest 4
Amrap 4
15 cal row, 15 burpees, 15 pull-ups
Midline
15 min bike every 3 min 15 ghd sit-ups
Fran 7:30Rx
100 pushups 7:30
[for future searching purposes, completed last week instead of “Heavy Fran”]
Fran – 4:19 rx
You also know how to search by clicking the link at the bottom of the page right?
https://metropolisfit.com/users-recent-comments/
Ah yep, now I do. Though I was thinking the flashback day reference you often do (like today). Thanks for this!
[for future searching purposes, completed last week instead of “Heavy Fran”]
Fran – 4:19 rx
You also know how to search by clicking the link at the bottom of the page right?
https://metropolisfit.com/users-recent-comments/
Ah yep, now I do. Though I was thinking the flashback day reference you often do (like today). Thanks for this!
21-15-9
Thrusters w/ 50# dbs
Burpees
6:39
*45# is sufficient for this WOD but better that you have a chance to try the ‘underwear fitness’ version at the gym.
100 push-ups: CHECK
21-15-9
Thrusters w/ 50# dbs
Burpees
6:39
*45# is sufficient for this WOD but better that you have a chance to try the ‘underwear fitness’ version at the gym.
100 push-ups: CHECK
Fran
4:16 Rx
Cash-Out
100 Push-Ups 5:48
10-10-10-10-10-10-10-10-10-10
Accessory work @ work
5 min Handstand Hold
Tabata A) Superman Rocks
Tabata B) Hallow Rocks
Fran
4:16 Rx
Cash-Out
100 Push-Ups 5:48
10-10-10-10-10-10-10-10-10-10
Accessory work @ work
5 min Handstand Hold
Tabata A) Superman Rocks
Tabata B) Hallow Rocks
Fran: 5:05 @55 and ring rows
Cashout: 75 pushups on box
Fran: 5:05 @55 and ring rows
Cashout: 75 pushups on box
Fran: 6:52 @42 lbs with ring rows
Fran: 6:52 @42 lbs with ring rows
Fran 7:28 @ 65
93 push ups 10mins
Fran 7:28 @ 65
93 push ups 10mins
6:37 Rx A minute slower than my PR. Came out of the gate fast, and then gassed out in the middle and end.
85 push ups in 10 mins but did at least one max set of 25. Sets on 10 for the next 2 and then sets of 5.
6:37 Rx A minute slower than my PR. Came out of the gate fast, and then gassed out in the middle and end.
85 push ups in 10 mins but did at least one max set of 25. Sets on 10 for the next 2 and then sets of 5.
7:43
Rx thrusters
12-9-6 pull-ups
First time doing pull ups, next time all reps!
Cash out
94 push-ups in 10:00
Finished the rest after the cap
Hope I can straighten my arms tomorrow
7:43
Rx thrusters
12-9-6 pull-ups
First time doing pull ups, next time all reps!
Cash out
94 push-ups in 10:00
Finished the rest after the cap
Hope I can straighten my arms tomorrow
8:19rx 1st time
8:19rx 1st time
8:49 Rx
Pretty sure that’s a PR.
Push Ups
75 in 9:40
8:49 Rx
Pretty sure that’s a PR.
Push Ups
75 in 9:40
Fran: 7:53 Rx PR vs 8:40 last time (the version that came with the mile run)
Rested but didn’t let go of the bar the 1st set of thrusters
Pull ups in small chunks
100 push ups in 9:11
10s 6s then 3s and 2s the rest of the way
Haaaappy rest day
As much as I hated the bear, it got me used to thruster-ing in pain with 95#
Yesterday’s extra credit sort of – 50 sit ups, 25 lying leg raises, 3×1 min plank with generous rest
Fran: 7:53 Rx PR vs 8:40 last time (the version that came with the mile run)
Rested but didn’t let go of the bar the 1st set of thrusters
Pull ups in small chunks
100 push ups in 9:11
10s 6s then 3s and 2s the rest of the way
Haaaappy rest day
As much as I hated the bear, it got me used to thruster-ing in pain with 95#
Yesterday’s extra credit sort of – 50 sit ups, 25 lying leg raises, 3×1 min plank with generous rest
Fran – 4:38rx (3 second pr)
6:48 100 Push ups
Fran – 4:38rx (3 second pr)
6:48 100 Push ups
“Fran”
21-15-9:
Thruster, 95/65
Pull-ups
5:50
100 pushups
9:50
“Fran”
21-15-9:
Thruster, 95/65
Pull-ups
5:50
100 pushups
9:50