CrossFit Franklin http://crossfit-franklin.com Thu, 23 Feb 2012 01:43:11 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Thursday, 2-23-12 http://crossfit-franklin.com/2012/02/22/thursday-2-23-12/ http://crossfit-franklin.com/2012/02/22/thursday-2-23-12/#comments Thu, 23 Feb 2012 01:43:11 +0000 crossfit http://crossfit-franklin.com/?p=1100 Opens WOD #1

This will be judged, and completed in heats. Specific review of standard of movement according to the CF Games site will be reviewed.

]]> http://crossfit-franklin.com/2012/02/22/thursday-2-23-12/feed/ 1 Wednesday, 2-22-12 http://crossfit-franklin.com/2012/02/21/wednesday-2-22-12/ http://crossfit-franklin.com/2012/02/21/wednesday-2-22-12/#comments Wed, 22 Feb 2012 01:41:13 +0000 crossfit http://crossfit-franklin.com/?p=1099

Open WOD #1 is announced tonight at 8pm - what are you hoping for?

Strength: Strict Press 3-3-3-3-3 unbroken @ 75% of 1RM

WOD: Teams of 2 for time do:
20m farmer’s carry (53, 35)
40 T2B
80 DUs
1000m Row

Post scores to comments

]]> http://crossfit-franklin.com/2012/02/21/wednesday-2-22-12/feed/ 7 Tuesday, 2-21-2012 http://crossfit-franklin.com/2012/02/20/tuesday-2-21-2012-2/ http://crossfit-franklin.com/2012/02/20/tuesday-2-21-2012-2/#comments Tue, 21 Feb 2012 01:38:26 +0000 crossfit http://crossfit-franklin.com/?p=1098

CrossFit NorthEast competition is tough this year - who are you cheering for?

Strength: Snatch Balance 2-2-2-2-2 building.

WOD: For time
400m Run
30 Squat Snatches (75, 45)
400m Run

Post scores to comments.

]]> http://crossfit-franklin.com/2012/02/20/tuesday-2-21-2012-2/feed/ 4 Monday, 2-20-12 http://crossfit-franklin.com/2012/02/19/monday-2-20-12/ http://crossfit-franklin.com/2012/02/19/monday-2-20-12/#comments Sun, 19 Feb 2012 20:36:55 +0000 crossfit http://crossfit-franklin.com/?p=1097

This week, Open WOD #1 will be announced. What have you been doing to prepare for Opens?

Skill: 10 minutes of Muscle Up progressions

WOD:  5RFT
10 Power Cleans (95, 65)
15 Box Jumps (24, 20)
20 Abmat Situps

Post scores to comments

]]> http://crossfit-franklin.com/2012/02/19/monday-2-20-12/feed/ 18 Friday, 2-17-2012 http://crossfit-franklin.com/2012/02/16/friday-2-24-2012/ http://crossfit-franklin.com/2012/02/16/friday-2-24-2012/#comments Fri, 17 Feb 2012 01:23:52 +0000 crossfit http://crossfit-franklin.com/?p=1089 Strength: Deadlifts 1-1-1-1-1 build to 1RM

WOD: AMRAP 12
12 Burpees to Roll-up
30 DUs

]]> http://crossfit-franklin.com/2012/02/16/friday-2-24-2012/feed/ 22 Thursday, 2-16-2012 http://crossfit-franklin.com/2012/02/15/thursday-2-23-2012/ http://crossfit-franklin.com/2012/02/15/thursday-2-23-2012/#comments Thu, 16 Feb 2012 01:20:19 +0000 crossfit http://crossfit-franklin.com/?p=1088 Strength: Pushups
10.9.8.7.6.5.4.3.2.1 Pushups

WOD: 5 Rounds
Every 3 minutes, complete:
7 Hang Snatch
7 Power Snatch

*weight is 75% of your 1RM

]]> http://crossfit-franklin.com/2012/02/15/thursday-2-23-2012/feed/ 9 CrossFit Open WODs http://crossfit-franklin.com/2012/02/15/crossfit-open-wods/ http://crossfit-franklin.com/2012/02/15/crossfit-open-wods/#comments Wed, 15 Feb 2012 20:57:03 +0000 crossfit http://crossfit-franklin.com/?p=1103 As you may now know, the first CrossFit Opens WOD will be announced on the evening of Wednesday, February 22 at 8:00pm EST. For the next five weeks, one workout will be announced each week. Every Thursday and Saturday you will have the opportunity in class to complete the WOD and be judged.

If for some reason, you cannot make it to class on Thursday or Saturday, coaches will be doing the WOD together on Sundays at 11am. Feel free to come do it with us or to come watch and cheer everyone on!

]]> http://crossfit-franklin.com/2012/02/15/crossfit-open-wods/feed/ 0 Wednesday, 2-15-2012 http://crossfit-franklin.com/2012/02/14/wednesday-2-22-2012/ http://crossfit-franklin.com/2012/02/14/wednesday-2-22-2012/#comments Wed, 15 Feb 2012 01:17:54 +0000 crossfit http://crossfit-franklin.com/?p=1087 Strength: OHS 10 EMOTM for 10 Minutes

WOD: For time
25 Weighted Situps (30, 20)
Row 250m
Run 800m
Row 250m
25 Weighted Situps

]]> http://crossfit-franklin.com/2012/02/14/wednesday-2-22-2012/feed/ 14 Tuesday, 2-14-2012 http://crossfit-franklin.com/2012/02/13/tuesday-2-21-2012/ http://crossfit-franklin.com/2012/02/13/tuesday-2-21-2012/#comments Tue, 14 Feb 2012 01:16:33 +0000 crossfit http://crossfit-franklin.com/?p=1086 Strength: Med Ball Toss

WOD: 5RFT
25 Wall Balls (20, 14)
25 Box Jumps

]]> http://crossfit-franklin.com/2012/02/13/tuesday-2-21-2012/feed/ 7 Monday, 2-13-2012 http://crossfit-franklin.com/2012/02/12/monday-2-20-2012/ http://crossfit-franklin.com/2012/02/12/monday-2-20-2012/#comments Sun, 12 Feb 2012 22:14:45 +0000 crossfit http://crossfit-franklin.com/?p=1085 Skill: Rowing
5 sets of: Row 150m

WOD: AMRAP 15
10 Broad Jumps
10 Pullups
10 HSPUs

Your score is the total distance jumped. Post scores to comments.

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