Workout of the Day
Split jerk behind the neck 3-3-1-1-1
then
As quickly as you can, perform:
- 21-15-9 Kettlebell swings
- 10m Walking lunge
- 1-2-3 Rope climbs
- 10m Walking lunge
Post weight and time to comments.
Results of the Fran challenge
The Fran challenge yesterday was a huge success: Nearly everybody came in to perform the most popular CrossFit workout. Everybody put up great performances and gave all they had. We are very proud! Here are the results of everybody that competed, including their time from 8 weeks ago, where available. As you can see, the results are very impressive, with everybody putting up a better time than before and an average improvement of about 28%! As we did not practice this workout over the last 2 months, this is a good indication of everybodies overall fitness improvement. Watch this space as we will post the next challenge next week. Here are the results in detail:
Janie (I: 14kg, 2x Jumping Pull ups) 7:15 (previous: 10:46, 33% improvement)
Wayne (A: 43kg) 7:28 (previous: 7:42, 3%)
Charlotte (B: 5kg, 2x Jumping Pull ups) 6:40 (previous: 8:47, 24%)
Michelle (B: 5kg, 2x Jumping Pull ups) 7:18 (previous: 10:24, 30%)
Kerry (I: 14kg, 2x Jumping Pull ups) 5:14 (previous: 6:41, 22%)
Ben (I: A: 29kg) 5:49 (previous: 14:06, 59%)
Bernard (B: 29kg, 2x Jumping Pull Ups) 5:43 (previous: 11:12, 49%)
Anton (A: 43kg) 8:03 (previous: 8:43, 8%)
Ellie (I: 14kg, 2x Jumping Pull ups) 7:11
Jo (B: 9kg, 2x Jumping Pull ups) 7:35
Rika (A: 29kg) 8:27
Leandre (A: 29kg) 5:32
Jess (B: 5kg, 2x Jumping Pull ups) 7:32
Amanda (I: 14kg, 2x Jumping Pull ups) 7:23
Graham (I: 29kg, Pull ups) 7:56
Chris (sub Burpees for for Thruster) 4:15
