Daily WOD – Jun 25, 2019

Robbie hitting a 255 power clean!

“Fran”

Complete 21-15-9 reps for time of:

  • Thrusters (95/65#)
  • Pull ups

WOD Notes:  It’s here!  Come on in for the classic CrossFit benchmark.  Compare to 181229.

Coaching Notes:  Good luck to Ricky as he coaches his solo test class at the 9:30!

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This Post Has 11 Comments

  1. Do you have the link to last year’s?

  2. OOP. Just saw it was added. 😬

  3. Good luck Ricky! Great workout for your big day!

  4. 5:15am

    Nicole W – 8:33 (2/3 Ppl)
    Danielle S – 8:58 RX PR!
    Hannah S – 9:25, 45 (SPU, ppl)
    Jesse S – 6:23, 75 (SPU)
    KTS – 5:10 RX
    Nick L – 5:26, 75 (SPU)
    Steve M – 4:23 RX PR!
    Tom G – 🙂 (ppl Pu)
    Tyler F – 5:57, 65 (SPU)
    Warnek – 10:17 (70DB, SPU)
    Murray – 🙂 RX

  5. Good luck Ricky!

  6. 6:15
    Maureen 6:28 (45, RR, DC Depth)
    Vince 9:25 (75, band, DC Depth)
    Abigail 6:34 (35, RR, DEC Depth) First fran!
    Missy 6:26 (12-9-6 strict)
    Erin 7:23 Rx UB Thrusters!
    DE 3:54 Rx PR!
    Kehl 6:25 (95BS, cal row)
    Craig 7:25 Rx First Rx AND 1:00+ PR!
    KTL 5:14 (45, RR)
    Kelly G. 7:16 (55, 15-9-6 mf)
    Iggy 5:01 Rx
    Vollmer 6:02 (75, Supine RR)
    Faith 5:00 (45, 14-10-6 mm/mf)

    1. What does DC Depth mean?

      1. Hi Maureen, “DC” is an ICA acronym for Darn Close followed by what was close. In this case, the DC Depth is for the depth of the bottom of the thruster.

        Considering “Fran” is held in such high regard as an original benchmark, and one that we do twice per year, the standards assessment and recording detail are held very high. Having a hyper accurate representation of the result of the workout is really important to track one’s progress. Next time Thrusters come up, one might have as a goal for the workout, working to that standard, regardless of time.

        You absolutely crushed the effort level on that workout. You should feel GREAT about your first “Fran.”

        1. 👍

  7. 5:47 Rx pr

  8. Results:
    9:30
    Jennn 6:40 Rx
    Jesse sy 7:58 (2/3 spu)
    John C. 6:35 (75, MM)
    KtM 7:57 (45#, P)
    Linda 7:04 (35#, 20″ box)
    Matt D. 🙂
    Megan V. 4:24 (55FS, 12-9-6 strict)
    Megan S. 5:55 (RR, 45)
    Mel 5:43 (15#db, RR)
    Lombardi 5:10 (55# ub thrusters)
    Paul 5:05 (95 FS)
    Mitch 7:26 (75)
    Zoe :0
    Allison 6:16 (55#, 20# DB, RR)
    Frank W. 5:48 Rx PR!
    —–
    4:00
    Heather 4:58 Rx PR!
    Boelker 3:16 Rx :27 PR!
    Marissa W. 8:08 (35, P)
    Heath 5:28 (35, RR)
    Tom S. 7:09 Rx PR!
    Rey 7:48 (75#, P 1/2 reps)
    Kyle K. 8:15 (2/3 pu)
    Kevin 6:38 (1/3 pu, 40#)
    Jake 9:50 Rx
    Pat B> 🙂 (2/3)
    Johnny 8:01 (65)
    Morgan 5:14 (25#db, banded)
    kirsten 6:14 (35#, BRow, 16″ box)
    Shawn C 6:15 975, 1/2 kip)
    Pat D. 10:ish (P2/3, 45#)
    —–
    5:00
    Jeff 7:14 (35DB)
    Sean G. :0
    Tim 7:17 (75) :32 PR!
    Sillup 4:32 Rx PR!
    Alex W. 8:18 (75) PR!
    Joe S. 5:31 (35DB)
    Ian Cu 10:40 (25DB, P)
    Daria 6:26 (45#, RR)
    Emma :0
    Steph 8:23 (45#, RR)
    ——
    6:00
    Dan R 9:06 Rx
    Nik 3:11 Rx
    Chris M. 9:58 (95#, BRow)
    Rocco 5:47 Rx PR!
    Peter L. 🙂 (P, 20KB)
    Raghu :0
    Ben 7:21 (65#, 2/3 p)
    Moira 7:39 (10#DB, RR)
    Dan T> 7;38 (75#, strict)
    Kyle E. 11:45 (75#, 2/3pu, P) —– First strict pull up!
    —-
    7:00
    Ray Zab 7:55 Rx
    Bob K. 8:41 (35# DB)

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