Franish Friday’s
Last Friday's Tabata Fran was an 8 minute killer!!!
During the Fran challenge (Sept 19th – Nov 14th) every Friday we are going to do a different version of Fran to help us gear up for the most feared CrossFit workout.
We are open to idea’s. If you want to help, email us a version of a Fran”ish” workout. We will vote on it name it after you and use on one of the Friday’s during the Challenge. Let’s see what you can come up with.
Today’s WOD:
cfsiouxfalls.com 
September 29, 2009 at 5:34 pm
Hey how about this Franish workout:
42-30-18
Kettlebell thrusters (each side)
Pullups
September 29, 2009 at 6:06 pm
i did this one a few months ago and it dang near killed me (i don’t know if i didn’t sleep well the night before..didn’t eat well a few days previous or if it was the workout itself). i did this the day we were able to select our own exercises.
10-9-8-7-6-5-4-3-2-1 for time
1) Thrusters (10-9-8-etc…)
2) pushups (10-9-8-etc…)
3) 100 m run (1 time)
4) burpees (10-9-8-etc…)
September 29, 2009 at 7:01 pm
Here’s my “Fran” ish concotion!
AMRAP 20 Mins
15 Front Squats (#115m/#75w)
12 Handstand Pushups
9 Chest 2 Bar Pullups
or
15-12-9-6-3
Front Squats (#115m/#75w)
Push Press (#115m/#75w)
Chest 2 Bar Pullups
ROM!!!
September 29, 2009 at 10:12 pm
I would hate to actually do this, but an idea for a “Fran-ish” workout would be 30 box jumps, 30 burpees, 20 box jumps, 20 pullups, 10 box jumps, 10 burp-ees…
September 30, 2009 at 12:47 am
Already told you mine but must add the warm-up (appetizer) and finisher (dessert) too:
Warm-up (appetizer)
3X
10 Handstand Push-ups
10 GHD Sit-ups
Fran-ish (main course)
7X For Time
3Thursters
5 pull-ups
Finisher (dessert)
Max Squat – 2 min
Wall sits – 2 min