Workout Posts - Karrina Francis - beyond the whiteboard

Karrina Francis
CrossFit Las Vegas 289 Sessions

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Karrina Francis CrossFit Las Vegas
1st 4 sets as warm up.

Run Sprint : 10x 100 m : 3 mins 4 secs | Rx'd

Intervals Run Sprint, 100 m | 0:20 Run Sprint, 100 m | 0:20 Run Sprint, 100 m | 0:18 Run Sprint, 100 m | 0:18 Run Sprint, 100 m | 0:14 Run Sprint, 100 m | 0:15 Run Sprint, 100 m | 0:15 Run Sprint, 100 m | 0:16 Run Sprint, 100 m | 0:16 Run Sprint, 100 m | 0:16 Run Sprint, 100 m | 0:16

Comment · 0 Comments · May 20, 2013
Karrina Francis CrossFit Las Vegas

Back Squat : 3 @ 70%, 3 @ 80%, 3 @ 85%, 3 @ 85% : Completed | Rx'd

Sets Back Squat, 3 reps | 130 lbs Back Squat, 3 reps | 150 lbs Back Squat, 3 reps | 155 lbs Back Squat, 3 reps | 155 lbs

Comment · 0 Comments · May 20, 2013
Karrina Francis CrossFit Las Vegas

FT: Power Snatches, 400 m, Power Snatches and 3 more : 12 mins 49 secs | Rx'd

21 Power Snatches, 75 lbs Run, 400 m 15 Power Snatches, 75 lbs Run, 400 m 9 Power Snatches, 75 lbs Run, 400 m

Comment · 0 Comments · May 08, 2013
Karrina Francis CrossFit Las Vegas
3@130 3@150 2x3@165... dropped bar on 1st set at 165 after 2 reps.

Front Squat : 3 @ 75%, 3 @ 85%, 3 @ 95%, 3 @ 95% : Completed | Rx'd

Sets Front Squat, 3 reps | 130 lbs Front Squat, 3 reps | 150 lbs Front Squat, 3 reps | 165 lbs Front Squat, 3 reps | 165 lbs

Comment · 0 Comments · May 08, 2013
Karrina Francis CrossFit Las Vegas
Huge PR for me!!!

Fight Gone Bad : 331 reps | 123, 108, and 100 reps | Rx'd 81 reps | Rx'd

3 rounds, 1 min per station: Wall Ball, 14 lbs, 9 ft Sumo Deadlift High Pull, 55 lbs Box Jump, 20 in Push Press, 55 lbs Row (calories)

Comment · 0 Comments · May 07, 2013
Karrina Francis CrossFit Las Vegas

3 RFT: Rows, V-ups and Kettlebell Swings : 23 mins 45 secs | Rx'd

3 rounds of: Row, 500 m 50 V-ups 50 Kettlebell Swings, 36 lbs

Comment · 0 Comments · May 06, 2013
Karrina Francis CrossFit Las Vegas

Front Squat : 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 75%, 2 @ 75%, 2 @ 75%, 2 @ 75%, 2 @ 75% : Completed | Rx'd

Sets Front Squat, 2 reps | 115 lbs Front Squat, 2 reps | 125 lbs Front Squat, 2 reps | 130 lbs Front Squat, 2 reps | 130 lbs Front Squat, 2 reps | 130 lbs Front Squat, 2 reps | 130 lbs Front Squat, 2 reps | 130 lbs Front Squat, 2 reps | 130 lbs

Comment · 0 Comments · May 06, 2013
Karrina Francis CrossFit Las Vegas
Green KB. red band dips... Need to work on dips...rx everything else.

2 RFT: Kettlebell Goblet Squats, Plyo Push-ups, Deadlifts and 3 more : 15 mins 8 secs | Not Rx'd

2 rounds of: 20 Kettlebell Goblet Squats, 44 lbs 20 Plyo Push-ups 20 Deadlifts, 155 lbs 20 Box Jump (24 In.)s, 20 in 20 Walking Lunges 20 Ring Dips

Comment · 0 Comments · Apr 18, 2013
Karrina Francis CrossFit Las Vegas

Handstand Push Ups : Max Set : 7 reps | Rx'd

Sets 7 Handstand Push Ups

Comment · 0 Comments · Apr 18, 2013
Karrina Francis CrossFit Las Vegas

Pull-ups : Max Set : 11 reps | Rx'd

Sets 11 Pull-ups

Comment · 0 Comments · Apr 18, 2013
Karrina Francis CrossFit Las Vegas

FT: Thrusters and Box Jumps : 4 mins 36 secs | Rx'd

12 Thrusters, 65 lbs 24 Box Jumps, 20 in 9 Thrusters, 65 lbs 18 Box Jumps, 20 in 6 Thrusters, 65 lbs 9 Box Jumps, 20 in 3 Thrusters, 65 lbs 6 Box Jumps, 20 in

Comment · 0 Comments · Mar 25, 2013
Karrina Francis CrossFit Las Vegas

FT: Thrusters and Box Jumps : 4 secs | Rx'd

12 Thrusters, 65 lbs 24 Box Jumps, 20 in 9 Thrusters, 65 lbs 18 Box Jumps, 20 in 6 Thrusters, 65 lbs 9 Box Jumps, 20 in 3 Thrusters, 65 lbs 6 Box Jumps, 20 in

Comment · 0 Comments · Mar 25, 2013
Karrina Francis CrossFit Las Vegas

AMRAP 10 mins: Dumbbell Lunges and Burpee Box Jumps : 3 rounds + 13 Dumbbell Lunges | Rx'd

10:00 AMRAP: 30 Dumbbell Lunges, 25 lbs 10 Burpee Box Jumps, 20 in

Comment · 0 Comments · Mar 18, 2013
Karrina Francis CrossFit Las Vegas

Back Squat : 2 Rep Max : 330 lbs | Rx'd

Sets Back Squat, 2 reps | 165 lbs

Comment · 0 Comments · Mar 18, 2013
Karrina Francis CrossFit Las Vegas

Back Squat : 2 Rep Max : 0 lbs | Rx'd

Sets Back Squat, 2 reps |

Comment · 0 Comments · Mar 18, 2013
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