Saturday 141108

Thruster 1-1-1-1-1-1-1 reps

Friday 141107

4 rounds for time of:

Run 400 meters

20 ring dips

Wednesday 141105

On the C2 rower:

Pull a sub-1:25/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:30/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:35/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:30/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:25/500-m pace for as long as possible

Fran

Fran

21-15-9 reps for time of:

95-lb. thrusters

Pull-ups

Compare to 140301.

Upload video to YouTube with your name and "CrossFit Fran Contest 141104" in title and then post link, time and your age to comments by 5 p.m. PT, Monday, Nov. 10. Prize of $500 will be awarded to:

Youngest and oldest person with a sub-3:00 Fran

Youngest and oldest person with a sub-5:00 Fran

Youngest and oldest person with a sub-10:00 Fran

Youngest and oldest person with a sub-15:00 Fran

Men use 95 lb., women use 65 lb.

Monday 141103

5 rounds for time of:

135-lb. deadlift, 9 reps

135-lb. hang power snatch, 6 reps

135-lb. overhead squat, 3 reps

Ozzy

Ozzy

7 rounds for time of:

11 deficit handstand push-ups

1,000-meter run

Sham

Sham

7 rounds for time of:

11 body-weight deadlifts

100-meter sprint

Ned

Ned

7 rounds for time of:

11 body-weight back squats

1,000-meter row

Tuesday 141028

Clean, 1 rep

Bench press, 1 rep

Overhead squat, 1 rep

Clean is from the ground, power or squat.

Monday 141027

9-7-5 reps for time of:

225-lb. front squats

Bar muscle-ups