Endurance:  Dynamic Drills / 1 mile Run or 2000m Row C2

(Instructor Skills:  1-1-1-1-1 Power Clean)

Working Capacity:   “Filthy Bugger!”

• 50 Box Jumps
• 50 Jumping Pull Ups
• 50 KB Swings 53lb.
• 50 Walking Lunges
• 50 Knees to Elbows
• 50 Push Press 45lb.
• 50 Back Extension
• 50 Wall Ball
• 50 Burpee
• 50 Double Unders

Stamina:  4 rounds

• 4 Power Cleans @ 90% 1 RM
• 6 Hand Stand Push Ups
• 1 Hip Mobility

Durability:

• Run  1mile
•  

Today was CrossFit Griffin’s first benchmark WOD “FRAN”.  Crossfit Griffin was established in May of 2009; since that time all Crossfitters have been working hard to establish Core Strength to participate in these events.  We now have the “Wall of Fame” in which we post Olympic Lifts (RM @1 and 3 RM)  in addition to the established times for all the benchmark WODS!  I want to take this opportunity to say that all who participated in Fran did an OUTSTANDING JOB!!!  I’m pleased to work with such a wonderful group of hard working individuals.  Congrats to all including my husband Frank who began his CrossFit programing 4 weeks ago!! 

Endurance: Dynamic Drills -  1 mile Run

Warm Up:  30 squats/ 20 rollouts/ 30 OH Squats

“fran”

(FOR TIME!)
21-15-9

• Thrusters
• Pullups

Durability:

• 1 mile run
• 50 Weighted Situps