Thoughts on Fran

Tomorrow November 7 will be only the second time ever that CrossFit I35 has done “Fran”.  Most people in the CrossFit community use this benchmark as both the workout they love to hate the most but maybe more important it’s the WOD that people tend to judge themselves and others as a CrossFit athlete. “Fran”…

WOD 8/10/12

Strength

Squat 1×20
Warm up and choose a weight that’s a maximum effort for 20 reps.

Conditioning

As many rounds as possible in 10 minutes of:

10 Kettlebell Walking Lunges 24/16 kg
10 Kettlebell Snatches 24/16 kg
10 Kettlebell Overhead Squats 24/16 kg

Kettlebell is held overhead for lunges.

WOD 8/8/12

5:30 CrossFit

Donkey Kong
21, 15, 9 reps of:
Burpees
Kettlebell Swings 24/16 kilos
Box Jump – 24″ Boxes

6:30 Xtreme Strength

CrossFit Football Total
After warmup take 3 attempts for maximum weight of the following exercises.  Sum of all four lifts equals CrossFit Football Total.

Power Clean
Squat
Bench Press
Deadlift