Chest to Bar Fran

Deric hits Chest to Bar for his Fran time of 2:41

OPEN GYM - 9:30am

WOD

21-15-9
HSPU
Box Jumps (NO stepping)
right arm DB Snatch
left arm DB Snatch

For time
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55 Floor Wipers #45

3points (center, left, right) = 1

Nikki's 2009

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Nikki's Blog

WOD

Tabata

Squats

Double unders

Push ups

Sit ups

Row (Calories)

Score Reps

National Signing Day and CrossFit

Joey(Air Force), Holmes(FSU) and Dom (The University of Texas).

A very few number of High School Football Players get the

opportunity to play Division One football at the collegiate level.

These 3 young men have all done CrossFit here at Cedar Park and

each one of them is moving on to play Football. Cedar Park High School

had 3 football players commit to play d1 football today and all of them have

worked with us. Congratulations guys and thanks for the opportunity to work

with you on achieving your goals.

WOD

4 Cleans on the Minute for 25 minutes

M-155lbs

F -105lbs

rest

5 minutes of fun (the hard way)

Fran Hands

Fran Hands.

Fran was fun!!!

Deadlift Rules (for CrossFit Total by Mark Rippetoe)

The deadlift is performed with the bar on the platform or floor. The lifter assumes a position facing the bar, with the bar parallel to the lifter’s frontal plane.The bar is gripped with both hands, and pulled with one continuous uninterrupted movement until the lifter is standing erect with knees and hips fully extended, the chest up and shoulders back. Once this position is attained and the bar is motionless, the bar is lowered under control with both hands back to the ground.The bar may not be dropped.

Any halt in the upward motion of the bar constitutes a missed attempt, as does failure to assume a fully erect position with both knees and hips extended. Any attempt to raise the bar counts as an attempt.

The equipment that can be used is minimal. A belt of any type can be worn but is not required. Knee wraps or sleeves are permitted, but if they are used they must be left on for the entire duration of the session in which the lift is performed—e.g., they must be put on before the squat is warmed up and left in place until the last squat attempt is completed. Wrist wraps are permitted; lifting straps are not.

Any type of footwear may be worn, although a formal contest would require an actual shoe of some type. The shirt should be a close-fitting stretch material, like a t-shirt or a golf shirt, tight enough that the back position can be clearly observed during the press. Close-fitting shorts will allow the bottom position in the squat to be observed. Long pants are not permitted, and neither the shirt nor the shorts can have any supportive characteristics whatsoever. Singlets are not allowed.

WOD

DeadLift 5-5-5-5(using CrossFit Total Rules)

Rest 2 min

3 rounds for time

Row 500m

20 Double unders

20 Push ups

Make-up Fran

The WOD Quad finishing the Holly Jolly Challenge Run!


WOD Option #1

Fran (make-up day)

21-15-9

Thrusters #95/#65
Pullups

For Time

WOD Option #2
500m Row
21 pullups
15 Deadlifts
50 OH Situps (#10/#6 medball)
15 Deadlifts
21 Pullups
500m Row

For Time

Here are the current Fran Times

Advanced Category
Michael F - 5:40 (chest to bar)
Jason - 5:40
Kathy D - 6:24
Kelli M - 6:48
Sam M - 8:37
Ben W - 9:19
Mike G. - 9:38
Bri L - 9:57
Robin - 10:43
Jody C - 11:27
Mark G - 12:44
Paula - 13:49
Michel - 17:40

Intermediate Category
Travis Watson - 8:32
Kimberly Kurachi - 9:14
Querube Montoya - 9:15
Alex Thrasher - 12:40

Beginner Category
Hilary Evans - 5:14
Neal Bryant - 5:27
Heather Amitrani - 7:05
Suzanne Cox - 8:19