081203 WEDNESDAY “Fran”


‘Hardway’ coaches Holly during her last Fight Gone Bad experience (and no, this was not a posed picture).



Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster


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Read entire article here.

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  • Shannon Stornetta

    I actually slept pretty hard last night. Drinking a 6-pack of sugar-free Red Bulls on night shifts over a couple years increases ones tolerance to caffeinated beverages!

  • carry

    Fran…gotta love her.

  • Mark L.

    No access to any weights down here (just a park with playground), but I’m going to try Fran subbing HSPU for Thrusters in the same 21-15-9 config and see how it goes.
    I’ll run to and from to make up for the complete lack of legs in my workout alteration.

  • Stavros@DiabloCrossfit

    I will be WOD’ing at Crossfit Santa Cruz today, 5ish. Already scared and nervous of Fran and I have 8 hours to go!

  • Herm@CF Los Altos, CA

    You guys are great! LOL

    The quads are leftover from bodybuilder stuff…I hope at least some of it is functionally carried over to Crossfit. Thank God I used to squat and deadlift back then! 🙂

    I’m 95% sure I will start driving home (Tacoma) on the morning of the 23rd, so that puts me in your neck-o-the-woods around 10-11 AM. As it gets closer, I’ll give confirmation. I had a blast last time and I would love to get a tough WOD right before I drive up to WA.

    See ya soon!


  • Mark L.

    Sorry I missed (didn’t meet) you, Herm!
    Did my park Fran on a fat fat bar in a kids playground after a short 1 mile run (jog) to the park.

    21-15-9 Irvine Playground Fran
    Pullups, HSPU against a pole
    7:30 (7:35 if you found the final handstand)

    Did six 30m sprints with a 100m recovery run on grass, afterwards. Then I had a 1 mile cooldown run home.

  • Craig

    Great park wod, Mark. Thats the beauty of CrossFit.

  • Carry

    Wow…Shannon….I mean Super Shannon,

    4:11 on Grace? I was planning on trying that one this month. Haven’t done a clean & jerk since that day we were working on them.

    I’ll try & wait for a day you are there. I’ll need someone yelling at me.

  • Carry

    By the way….thanks to Mo this morning. He couldn’t do Fran because of a torn peck but I think he got a work out just yelling at me the whole way through…:) Didn’t PR (5 sec off) but it was good enough for the girls/heros board.

  • Shannon

    I can’t imagine what you’re going to post on Grace, Carry… the 95lbs felt so light! And you were cleaning that weightlong before I ever could ! I’m definitely in support of Girls/ Heros cheering sections… count me in… my schedule’s weird this month- so I’ll mostly be there in the evenings/ weekends…