"Feather Fran"

Three rounds, 21-15- and 9 reps, for time of:
Barbell Thruster
Pull-ups

note:  You should be able to do all the pull-ups without stopping, so modify as needed.

Post time to comments.

Guess who's sweat angel this is.

 

Deadlift results.

Comments

[Court]

Feather Fran
5:01
Modified w/ baby black band(huge Mistake!)
This was definately one of those days when I should have listened to my body!!I was in pain all night and still came in, stupid!That'll teach me.
Great job Bob and Casey! I can't believe Casey just starts back again and smokes everyone!Good for you!

[Dee Oh Cee]

2:50 Rx

Think I could've gone a little faster.

"What do you think are the chances of a guy like you and a girl like me ending up together?
Well that's difficult to say Lloyd
Hit me with it! Just give it to me straight! I came a long way just to see you, Mary. The least you can do is level with me. What are my chances?
Not good.
You mean, not good like one out of a hundred?
I'd say more like one out of a million.
So you're telling me there's a chance... *YEAH!* "

[Michele]

Just a reminder to everyone that Liz and Mike's meal train is still going on. Thank you Julie, Casey & Maria, Minnie and Kat for signing up! We still need 3 more folks to help out – Dec.18, 21 & 23. To sign up, please visit:
www.carecalendar.org
Calender ID: 27577
Security ID: 7017
Don’t want to cook or deliver?? Click on the link below to order a meal from a local restaurant and have it delivered! Pretty cool! Kat used this service! (Liz and Mikes address can be found at the above care calendar website).
http://www.rotr.com/restaurant.aspx?ZnID=876

Call or email me if you have any questions!!
Michele
619-843-9763
michelegsmith@ca.rr.com

[Dustin]

Feather Fran:

21-15-9
Left Arm 25# Thrusters
Hip Extensions

3 Something

Did box jump appreciation after the workout. Thanks for the help Casey.

[nate]

feather fran still sucks rx

4.16rx

great job 530 class

[kaz]

fEATHER fRAN

3:50 (green band)

Ya.... so I still can't do 21 pull ups continuously.

What the hell Jon? You go to England and slack off? Do you want us to bring the WoDs to you???

[Kat]

"Feather Fran"

21,15,9

Thruster 35#
Pull-ups (red band)
5:12

Nice job 5 1/2! Thanks Case! Welcome Cindy!!

[Leanne]

Feather Fran

21,15,9

35# bar
pull-ups (tiny blk band)

time: 6:16

ok..so..I couldn't do a straight 21 pull-ups with the tiny blk band..new that ..don't know why I attempted otherwise..ha...so my time showed it. Gotta get more practice work on those thrusters..too slow- not enough explosion through the hips..what is up?!-..must be those cookies I've been eatin'- just kiddin'- but really back to zone.
Thanks Casey!..Fun class! Loved the skill work @ the end.. Nice to meet you Cindy- Great job! ;)

[Tom]

Feather Fran
RX 5:38
Got thru 21pull ups unbroken, one break on the 15, and last one I pooped out sets of three.

[O.C.]

Hey guys!! Outstanding job tonight 5 and 1/2ers!!

Let's see...the first thing that pops in my mind is Tom's achievement of all 21 Pull-ups in the first round, of which he was skeptical...so..kick ass dude!! Nice job!

Nate, Kaz, Kat, Mike, Leanne, Gabe...bitchin work you guys!! Great effort on everyone's part! Nate, you are correct, Feather Fran still sucks.

Cindy...great to meet you and have you here to get a WOD in with CFO's late crew! You did great!!

Everyone worked handstand holds, 3 x 30 secs, and ring support holds, 3 x 30secs. Continue to work on those handstands everyone! Much improvement! Keep it up.

As far as me...Feather Fran - 2:12 rx.
3x 30sec unsupported handstand holds on Parallettes. 3 x 30 secs Ring Support Holds, palms out and forward. Very tough.

6:30 - my main man Joe! Jor fired up his very own Feather Fran, 12-9-6 with the 35# bar and Ring Rows. He did it in 3:25! Great job Joe! Great to see you in here buddy!

Honey, I missed you and Noodles!

See everyone Thursday!!! Great job tonight!

Casey J

[O.C.]

Forgot to post for this saturday's WOD...

I believe it will be "the 12 Days of Christmas"

YOU NEED TO BE HERE ON SATURDAY!!! PERIOD! This WOD is awesome!!!

Be there!

[Mike S.]

Mike S.

Feather Fran

6:07
45#, blue band

Made it thru 17 pullups then lost grip. Made it to 10 on second round and 7 on the last round.

Hard to believe people do this WOD Rx in half the time.

[Minnie]

Feather Fran

Had to do this from home tonight. I wanted to work the back of my injured shoulder, so I decided to do ring rows instead of pullups. I also only have a 45# bar at home, so I used that instead of 35#.

3:42

[Betsy]

Feather Fran

5:14 (green band)

Liked the warm up this morning... even though jumping rope isn't my favorite thing! Thanks Casey!

[Michele]

******************************************8

I gave the wrong code for the meal train calendar!! (thanks for pointing it out Penny!!!)

To access the meal train Calendar for Liz:
Calendar ID: 27577
Security code: 1719

Thanks,
Michele
********************************************