fran3

July: Fran Challenge!  We’re taking this 4 week training program from CrossFit 951, the box that Chad and Coach Kerin originated from.
How the Fran Challenge will work:

Tomorrow we will be doing Fran for our daily gym WOD (You better show up!!!). We will record your time, weight used (If not Rx’d), and band color used (If not Rx’d). For the next 4 weeks we will incorporate thrusters and pull-ups into our weekly warm-up on Mondays, Wednesdays, and Fridays (see rep scheme below). Each week you will be required to increase your weight. These reps do not need to be unbroken, BUT we all know a badass Fran time is UNBROKEN. After 4 weeks of thrusters and pull-ups we will revisit our little friend and see if anything has changed.

*Feel free to scale the weight as needed. The main thing is to complete the rep scheme 3 times per week and increase the load each week.

*If you miss a class during the 4 week challenge, you may make up your reps during the next class. You can perform your reps during the warm-up or after we finish the WOD.
Thank you CrossFit 951!

Week #1 –
Monday (7/1/2013)
FRAN TEST #1
Wednesday (7/3/2013)
15 Thrusters (95/65 lbs)
15 Pull-Ups
Friday (7/5/2013)
21 Thrusters (95/65 lbs)
21 Pull-Ups

Week #2 –
Monday (7/8/2013)
9 Thrusters (115/75 lbs)
9 Pull-Ups
Wednesday (7/10/2013)
15 Thrusters (115/75 lbs)
15 Pull-Ups
Friday (7/12/2013)
21 Thrusters (115/75 lbs)
21 Pull-Ups

Week #3 –
Monday (7/15/2013)
9 Thrusters (135/95 lbs)
9 Pull-Ups
Wednesday (7/17/2013)
15 Thrusters (135/95 lbs)
15 Pull-Ups
Friday (7/19/2013)
21 Thrusters (135/95 lbs)
21 Pull-Ups

Week #4 –
Monday (7/22/2013)
o 9 Thrusters (155/115 lbs)
o 9 Pull-Ups
Wednesday (7/24//2013)
15 Thrusters (155/115 lbs)
15 Pull-Ups
Friday (7/26/2013)
21 Thrusters (155/115 lbs)
21 Pull-Ups

Week #5 –
Monday (7/29/2013)
ME Thrusters (115/80 lbs)
ME Pull-Ups
Wednesday (7/31/2013)
FRAN TEST #2