Bill "Franz" Wogan - beyond the whiteboard

Bill "Franz" Wogan
Indy Shield CrossFit 415 Sessions

Posts

Benchmarks

Sun	Mon	Tue	Wed	Thu	Fri	Sat
28	29 Klepto Klepto Bill "Franz" Wogan Indy Shield CrossFit Klepto : 27 mins 7 secs \| Rx'd 3 secs 4 rounds of: 27 Box Jumps, 24 in 20 Burpees 11 Squat Cleans, 145 lbs 24 days ago View Klepto Site Leaderboard (1972) Run 5.19999980926514 mi TT Run 5.19999980926514 mi TT Bill "Franz" Wogan Indy Shield CrossFit Spartan Race: 5.2 miles with obstacles. Run 5.19999980926514 mi TT : 109 mins \| Rx'd Interval Run, 5.19999980926514 mi \| 109:00 24 days ago View Run 5.19999980926514 mi TT Site Leaderboard (2)	30 Chipper: Walking Lunges, Push-ups, Double Unders and 6 more Chipper: Walking Lunges, Push-ups, Double Unders and 6 more Bill "Franz" Wogan Indy Shield CrossFit Chipper: Walking Lunges, Push-ups, Double Unders and 6 more : 23 mins 10 secs \| Rx'd Walking Lunge, 100 ft 50 Push-ups 50 Double Unders 25 Knees To Elbows 5 Rope Climbs, 15 ft 50 Box Jump (24 In.)s 25 Overhead Squats, 65 lbs 25 Pull Up (L)s 50 Sit-up (standard)s 24 days ago View Chipper: Walking Lunges, Push-ups, Double Unders and 6 more Site Leaderboard (1081)	May \| 1 Deadlift 3-3-3-3-3 Deadlift 3-3-3-3-3 Bill "Franz" Wogan Indy Shield CrossFit Deadlift 3-3-3-3-3 : 4020 lbs \| Rx'd 645 lbs Sets Deadlift, 3 reps \| 0225 lbs Deadlift, 3 reps \| 0255 lbs Deadlift, 3 reps \| 0275 lbs Deadlift, 3 reps \| 0285 lbs Deadlift, 3 reps \| 0300 lbs 22 days ago View Deadlift 3-3-3-3-3 Site Leaderboard (19787)	2	3	4
5	6	7	8 21-15-9: Handstand Push-ups and Pull-ups 21-15-9: Handstand Push-ups and Pull-ups Bill "Franz" Wogan Indy Shield CrossFit 21-15-9: Handstand Push-ups and Pull-ups : 4 mins 40 secs \| Rx'd 21-15-9 reps of: Handstand Push-up Pull-up 16 days ago View 21-15-9: Handstand Push-ups and Pull-ups Site Leaderboard (551) Elizabeth Elizabeth Bill "Franz" Wogan Indy Shield CrossFit Elizabeth : 8 mins 39 secs \| Rx'd 1 min 41 secs 21-15-9 reps of: Clean, 135 lbs Ring Dip 16 days ago View Elizabeth Site Leaderboard (21222) FT: Kettlebell Swings, Burpees, Kettlebell Swings, and 3 more FT: Kettlebell Swings, Burpees, Kettlebell Swings, and 3 more Bill "Franz" Wogan Indy Shield CrossFit FT: Kettlebell Swings, Burpees, Kettlebell Swings, and 3 more : 9 mins 11 secs \| Rx'd 25 Kettlebell Swings, 1.5 pood 25 Burpees 25 Kettlebell Swings, 1.5 pood 25 Burpees 25 Kettlebell Swings, 1.5 pood 25 Burpees 16 days ago View FT: Kettlebell Swings, Burpees, Kettlebell Swings, and 3 more Site Leaderboard (3)	9 Michael Michael Bill "Franz" Wogan Indy Shield CrossFit Michael : 22 mins 7 secs \| Rx'd 3 mins 36 secs 3 rounds of: Run, 800 m 50 Back Extensions 50 Sit Up (Ghd)s 14 days ago View Michael Site Leaderboard (11162)	10 Fran Fran Bill "Franz" Wogan Indy Shield CrossFit Fran : 6 mins 44 secs \| Rx'd 1 min 12 secs 21-15-9 reps of: Thruster, 95 lbs Pull-up 14 days ago View Fran Site Leaderboard (48846) Dumbbells - Deadlift, Hang Clean, Push Press, Squat Dumbbells - Deadlift, Hang Clean, Push Press, Squat Bill "Franz" Wogan Indy Shield CrossFit 9:42 Dumbbells - Deadlift, Hang Clean, Push Press, Squat : 4700 lbs \| Rx'd Sets 5 Dumbbell Deadlifts \| 40 lbs 5 Dumbbell Deadlifts \| 45 lbs 5 Dumbbell Deadlifts \| 50 lbs 5 Dumbbell Deadlifts \| 50 lbs 5 Dumbbell Deadlifts \| 50 lbs 5 Dumbbell Hang Cleans \| 40 lbs 5 Dumbbell Hang Cleans \| 45 lbs 5 Dumbbell Hang Cleans \| 50 lbs 5 Dumbbell Hang Cleans \| 50 lbs 5 Dumbbell Hang Cleans \| 50 lbs 5 Dumbbell Push Press \| 40 lbs 5 Dumbbell Push Press \| 45 lbs 5 Dumbbell Push Press \| 50 lbs 5 Dumbbell Push Press \| 50 lbs 5 Dumbbell Push Press \| 50 lbs 5 Dumbbell Squats \| 40 lbs 5 Dumbbell Squats \| 45 lbs 5 Dumbbell Squats \| 50 lbs 5 Dumbbell Squats \| 50 lbs 5 Dumbbell Squats \| 50 lbs 14 days ago View Dumbbells - Deadlift, Hang Clean, Push Press, Squat Site Leaderboard (1480)	11
12	13 Kelly Kelly Bill "Franz" Wogan Indy Shield CrossFit Kelly : 29 mins 41 secs \| Rx'd 4 mins 14 secs 5 rounds of: Run, 400 m 30 Box Jumps, 24 in 30 Wall Balls, 20 lbs 11 days ago View Kelly Site Leaderboard (13762)	14 Brehm Brehm Bill "Franz" Wogan Indy Shield CrossFit Brehm : 17 mins 3 secs \| Rx'd 10 Rope Climbs, 15 ft 20 Back Squats, 225 lbs 30 Handstand Push-ups 40 Rows 9 days ago View Brehm Site Leaderboard (233)	15 Clean & Jerk 1-1-1-1-1-1-1 Clean & Jerk 1-1-1-1-1-1-1 Bill "Franz" Wogan Indy Shield CrossFit Clean & Jerk 1-1-1-1-1-1-1 : 840 lbs \| Rx'd 170 lbs Sets Clean & Jerk, 1 rep \| 135 lbs Clean & Jerk, 1 rep \| 0155 lbs Clean & Jerk, 1 rep \| 0175 lbs Clean & Jerk, 1 rep \| 0185 lbs Clean & Jerk, 1 rep \| 0190 lbs 8 days ago View Clean & Jerk 1-1-1-1-1-1-1 Site Leaderboard (10692) AMRAP 12 mins: 200 m and Air Squats AMRAP 12 mins: 200 m and Air Squats Bill "Franz" Wogan Indy Shield CrossFit Also wore mask. AMRAP 12 mins: 200 m and Air Squats : 7 rounds \| Rx'd 12:00 AMRAP: Run, 200 m 25 Air Squats with 20 lbs weight vest 8 days ago View AMRAP 12 mins: 200 m and Air Squats Site Leaderboard (3)	16 Weighted Dips 3-2-2-2-1-1-1-1-1 Weighted Dips 3-2-2-2-1-1-1-1-1 Bill "Franz" Wogan Indy Shield CrossFit Weighted Dips 3-2-2-2-1-1-1-1-1 : 33 pood \| Rx'd 5.13093 pood Sets Weighted Dip, 3 reps \| 2 pood Weighted Dip, 2 reps \| 3 pood Weighted Dip, 2 reps \| 3 pood Weighted Dip, 2 reps \| 2.5 pood Weighted Dip, 1 rep \| 2 pood Weighted Dip, 1 rep \| 2 pood Weighted Dip, 1 rep \| 2 pood Weighted Dip, 1 rep \| 2 pood Weighted Dip, 1 rep \| 2 pood 7 days ago View Weighted Dips 3-2-2-2-1-1-1-1-1 Site Leaderboard (716) 2 RFT: 800 m, Push Press, and Toes-to-Bars 2 RFT: 800 m, Push Press, and Toes-to-Bars Bill "Franz" Wogan Indy Shield CrossFit 2 RFT: 800 m, Push Press, and Toes-to-Bars : 14 mins 21 secs \| Rx'd 2 rounds of: Run, 800 m 30 Push Press, 95 lbs 30 Toes-to-Bars 7 days ago View 2 RFT: 800 m, Push Press, and Toes-to-Bars Site Leaderboard (7)	17 Jackie Jackie Bill "Franz" Wogan Indy Shield CrossFit Jackie : 8 mins 33 secs \| Rx'd 4 secs Row, 1000 m 50 Thrusters, 45 lbs 30 Pull-ups 7 days ago View Jackie Site Leaderboard (22916)	18
19	20 Helen Helen Bill "Franz" Wogan Indy Shield CrossFit Helen : 8 mins 51 secs \| Rx'd 57 secs 3 rounds of: Run, 400 m 21 Kettlebell Swings, 1.5 pood 12 Pull-ups 3 days ago View Helen Site Leaderboard (40226)	21 Omar Omar Bill "Franz" Wogan Indy Shield CrossFit Omar : 14 mins 6 secs \| Rx'd 10 Thrusters, 95 lbs 15 Burpee (Bar Facing)s 20 Thrusters, 95 lbs 25 Burpee (Bar Facing)s 30 Thrusters, 95 lbs 35 Burpee (Bar Facing)s 2 days ago View Omar Site Leaderboard (181)	22 Weighted Pull-up 3-2-2-2-1-1-1-1-1 Weighted Pull-up 3-2-2-2-1-1-1-1-1 Bill "Franz" Wogan Indy Shield CrossFit Weighted Pull-up 3-2-2-2-1-1-1-1-1 : 960 lbs \| Rx'd Sets 3 Weighted Pull-ups \| 40 lbs 2 Weighted Pull-ups \| 50 lbs 2 Weighted Pull-ups \| 60 lbs 2 Weighted Pull-ups \| 70 lbs 1 Weighted Pull-up \| 85 lbs 1 Weighted Pull-up \| 85 lbs 1 Weighted Pull-up \| 95 lbs 1 Weighted Pull-up \| 105 lbs 1 Weighted Pull-up \| 110 lbs with 0 lbs weight vest 1 day ago View Weighted Pull-up 3-2-2-2-1-1-1-1-1 Site Leaderboard (99)	23	24	25
26	27	28	29	30	31	Jun \| 1