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Posted: February 15, 2018

Friday, 16th February

Unicorn Daily Challenge

6 Rounds of a 1:00 Window:
10 GHD Sit-Ups + Max Kipping Handstand Pushups in time remaining.
Rest :30s between each round.

Score is your *lowest* round of kipping handstand pushups across all rounds.

Warm-up

At very low intensity (walk through pace):
12-9-6
Calorie Row
Air Squats (pausing in bottom)
GHD or AbMat Sit-Ups

Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats

At moderate intensity, 2 rounds:
5 Empty Barbell Thrusters
5 Box Jumps (step down)
5 Calorie Row
5 Kip Swings (Round 1), TTB (Round 2)

Build steadily to thruster weight for “Mighty Mouse”, followed by 1 round:
5 Thrusters
5 Box Jumps
5 Calorie Row
5 TTB

Mighty Mouse

AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24″/20″)
30/20 Calorie Row
30 Toes to Bar

Posted: February 14, 2018

Thursday, 15th February

Unicorn Daily Challenge

Not for Time:
2 Rounds:
21 Glute Ham Raises
42 Weighted Sit-ups

Warm-up

Mobility

Dynamic

Drago

30-25-20-15-10:
Russian Kettlebell Swings (70/53)
AbMat Sit-ups
10 Meter Shuttle Sprints

 

Posted: February 13, 2018

Wednesday, 14th February

Unicorn Daily Challenge

On the 2:30 x 6 Sets:
3 Front Squats + 6 Back Squats

Set #1 – 70% of 1RM Front Squat

Set #2 – 73% of 1RM Front Squat

Set #3 – 76% of 1RM Front Squat

Set #4 – 79% of 1RM Front Squat

Set #5 – 82% of 1RM Front Squat

Set #6 – 85% of 1RM Front Squat

Warm-up

21 Calorie Bike, Row, or Ski Erg
7 Wall Squats (Video)
15 Calorie Bike, Row, or Ski Erg
5 Wall Squats (Video)
9 Calorie Bike, Row, or Ski Erg
3 Wall Squats (Video)

Modified Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Front Squats
5 Stiff Legged Deadlifts

Hot Sauce

“Hot Sauce” Part #1
AMRAP 3:00:
21/16 Calorie Row
21 Burpees over the Rower
Max Overhead Squats (75/55)

Rest 3:00

“Hot Sauce” Part #2
AMRAP 3:00:
18/14 Calorie Row
18 Burpees over the Rower
Max Overhead Squats (95/65)

Rest 3:00

“Hot Sauce” Part #3
AMRAP 3:00:
15/12 Calorie Row
15 Burpees over the Rower
Max Overhead Squats (115/80)

Rest 3:00

“Hot Sauce” Part #4
AMRAP 3:00:
12/9 Calorie Row
12 Burpees over the Rower
Max Overhead Squats (135/95)

Each part is scored independently. Score is total overhead squats.

Posted: February 12, 2018

Tuesday, 13th February

Unicorn Daily Challenge

With a 7:00 Clock:
Accumulate as much time as possible in an L-Sit on Parallettes.
*Every break, complete 10 GHD Sit-Ups

Warm-up

4 Rounds on the Bike, Rower, or Ski Erg (athlete’s choice):
:40s Slow, :20s Moderate
– After each round, complete:
3 Spiderman and Reach, each side (Video)
3 Walkouts (Video)
3 Scap Retractions on Rings
3 Strict Ring Dips

Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Bar Hopping

AMRAP 15:
15 Hang Power Cleans (135/95)
20/15 Calorie Assault Bike
15 CTB Pull-Ups
60 Double-Unders

Posted: February 11, 2018

Monday, 12th February

Unicorn Daily Challenge

3 Giant Sets:
14 Dumbbell Reverse Lunges (7 per leg)
1:00 Dumbbell Front Rack Hold
Rest ~2:00 between each set.

On the reverse lunges, we are aiming to hold to dumbbells in the front rack position. Following the lunges, we can take a brief break if needed, followed by accumulating a full minute of a standing static hold with the weights back in the front rack. The aim is to complete this couplet with purpose – break, and rest, as little as needed. Athlete’s choice on loading, and we are allowed to build in each set if desired.

Warm-up

500m-300m-100m Row
After each set:
5 Pushups
7 Strict Presses (45/35)
9 Slow Air Squats

Strength: Split Jerk

Split Jerk
OTM x 10 – 1 Repetition

All repetitions taken from the rack.

Set #1 – 1 Rep @ 60% of 1RM Split Jerk

Set #2 – 1 Rep @ 65% of 1RM Split Jerk

Set #3 – 1 Rep @ 70% of 1RM Split Jerk

Set #4 – 1 Rep @ 75% of 1RM Split Jerk

Set #5 – 1 Rep @ 80% of 1RM Split Jerk

Sets #6-10 (5 Sets) – Build by feel.

Optimus Prime

AMRAP 7:
Wallballs (20/14) – Females to a 9′ Target
*Every Minute on the Minute – 5 Deadlifts (225/155)

Last completed June 21, 2017, in this variation.

Posted: February 7, 2018

Thursday, 8th February

Unicorn Daily Challenge

Not For Time: 
27-21-15-9 
GHD Sit-Ups
Empty Barbell Good Mornings

Warm-up

Mobility

Dynamic

Buckle Up

AMRAP 3:
50′ Walking Lunge (No Weight) 
35 AbMat Sit-ups
Max Calorie Row

rest 3 minutes

AMRAP 3:
50′ Walking Lunge (30’s/25’s) 
35 AbMat Sit-ups
Max Calorie Row

rest 3 minutes

AMRAP 3:
50′ Walking Lunge (40’s/30’s) 
35 AbMat Sit-ups
Max Calorie Row

rest 3 minutes

AMRAP 3:
50′ Walking Lunge (50’s/35’s) 
35 AbMat Sit-ups
Max Calorie Row

Posted: February 6, 2018

Wednesday, 7th February

Unicorn Daily Challenge

21 Burpee Box Jump Overs (24/20)
9 Bar Muscle-Ups
15 Burpee Box Jump Overs (24/20)
7 Bar Muscle-Ups
9 Burpee Box Jump Overs (24/20)
5 Bar Muscle-Ups

Options for modifying the bar muscle-ups…
A) 7-5-3
B) 6-4-2
C) 5-3-1
D) 4-3-2
E) Attempts, followed by 15-12-9 CTB Pull-Ups

On the burpees, today let’s practice jumping up with two feet, as opposed to our routine step-up. This is not the official CrossFit Games standard, but something we can practice today.

Warm-up

500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
3 Strict Pull-Ups
6 Alternating Spidermans (6/side)
9 Slow Air Squats
12 AbMat Sit-Ups

Eighteen Wheeler

AMRAP 18:
12/9 Calorie Assault Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

Posted: February 5, 2018

Tuesday, 6th February

Unicorn Daily Challenge

AMRAP 5:
25 Double-Unders, 2 Kipping HSPU
25 Double-Unders, 4 Kipping HSPU
25 Double-Unders, 6 Kipping HSPU
25 Double-Unders, 8 Kipping HSPU
Continue to add (2) repetitions per round to the kipping handstand pushups until the 5:00 cap is reached.

Warm-up

3:00 Light Bike
5-3-1:
Spiderman and Reach, each side (Video)
Walkouts (Video)

Low Intensity:
30 Seconds Single Unders
5 Pushups
20 Seconds Double-Unders
1 Wall Walk
10 Seconds Double-Unders
1-3 Strict Handstand Pushups

Complete HSPU Portion

At lower intensity:
10 Calorie Row
7 Kettlebell Swings (light)
5 Push Presses (light)
7 Kettlebell Swings (light)
10 Calorie Row

Build to working weight, followed by 2 rounds, building in intensity:
7 Calorie Row
5 Kettlebell Swings
3 Push Presses
5 Kettlebell Swings

Strength: Push Press

Build to a Heavy Set of 3 Repetitions

Waterworks

For Time:
50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Presses (115/80)
40 Kettlebell Swings (53/35)
50/35 Calorie Row

Posted: February 4, 2018

Monday, 5th February

Unicorn Daily Challenge

4 Giant Sets:
10 DB Box Step-Ups (Video)
20 GHD Sit-Ups
30 Banded Good Mornings (Video)

40 Banded Pull Aparts (Video)

Warm-up

2:00 Slow Bike or Row
2 Rounds of 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats
:30s second Samson Stretch each side (Video)

Into (all done with an empty barbell)

1:00 Moderate Bike or Row
10 Deadlifts
10 Hang Muscle-Cleans

Into…

:45s Moderate Bike or Row
5 Elbow Rotations
5 Strict Presses
5 5 Front Squats

Into..

:30s Moderate/Fast Bike or Row
3 Hang Power Cleans
3 Hang Squat Cleans
3 Squat Cleans

Strength: Squat Clean

9:00 EMOM

Minute 1 – 3 Squat Cleans 75% of 1RM Squat Clean

Minute 2 – 2 Squat Cleans 80% of 1RM Squat Clean

Minute 3 – 1 Squat Clean 85% of 1RM Squat Clean

Repeat this wave pattern for 2 additional rounds, for a total of 3 waves (9 minutes)

Elizabeth

21 – 15 – 9:
Squat Cleans (135/95)
Ring Dips

Posted: February 1, 2018

Friday, 2nd February

Unicorn Daily Challenge

The following is not for score. I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval. On parts 2 and 3 alternate between the two movements (A and B) as if it is a traditional AMRAP 5.

Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice)
A handstand floater is kickup to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.

Minutes 5:00 – 10:00:
A) 5 Pausing Ring Rows (3 second pause at the top of row)
B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)
Pike pushups off a box would be our first recommended substitute to build strength and familiarity inverted, with seated strict dumbbell presses (5 per set) being the next recommendation.

Minutes 10:00 – 15:00:
A) 3 Inchworms (Video HERE)
B) 3 Pausing Strict Ring Dips – 1 second pause at top and bottom of each repetition.
Band the ring dips as required to a difficulty that would allow 5+ repetitions when fresh.

Warm-up

500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
3 Strict Pull-Ups
6 Alternating Spidermans (6/side)
9 Slow Air Squats
12 AbMat Sit-Ups
:20 second Samson Stretch each side (Video)
:20 seconds of Singles or Doubles

Tread Water

For Time

2,000 Meter Row

150 Double-Unders

10 Rounds of “Cindy”

1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Last completed July 12, 2017. 

Posted: January 31, 2018

2018 GULF COAST GAMES

 

June 9, 2018, Mandeville, LA

The 2018 Gulf Coast Games is a one day team competition powered by Crossfit Franco's.

Teams consist of 2 members, Male/Male or Female/Female.This year there are four divisions: Men's RX, Men's Intermediate, Men's Scaled, Women's RX, Women's Intermediate, Women's Scaled.


The competition will include 3 total events. Every team will have the opportunity to compete in 3 events with the top 4 teams facing off in a 4th and Final event.

Cash prizes will be given away this year!

2018 CrossFit Franco's Gulf Coast Games Movement Standards:

REGISTER HERE!

Posted: January 31, 2018

Thursday, 1st February

Unicorn Daily Challenge

15:00 Recovery bike/row

Warm-up

Mobility

Dynamic

Sit Tight

15:00 AMRAP

The reps are in an ascending ladder. After each 100m run you will add 2 reps to each movement until time is up.

100m Run

2 Abmat Sit-ups

2 KBS (53/35)

100m Run

4 Abmat Sit-ups

4 KBS (53/35)

100m Run

6 Abmat Sit-ups

6 KBS (53/35)

...etc.

Posted: January 30, 2018

Wednesday, 31st January

Unicorn Daily Challenge

3 Rounds:
10 Barbell Rollouts (Video)
20 Glute Bridges (Video)
30 Second GHD Supine Hold (Video)
30 Second Superman Hold (Video)
Rest 2 minutes between sets.

Sets of the static holds do not need to be unbroken.

Warm-up

21 Calorie Bike, Row, or Ski Erg
7 Wall Squats (Video)
15 Calorie Bike, Row, or Ski Erg
5 Wall Squats (Video)
9 Calorie Bike, Row, or Ski Erg
3 Wall Squats (Video)

Modified Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Front Squats
5 Stiff Legged Deadlifts

Repeat a second time after building very slightly in loading. Think adding 10’s or 5’s.

Strength: Stamina Squat

On the 90 Seconds x 6 Sets:
1 Front Squat + 3 Back Squats

Set #1 – 70% of 1RM Front Squat

Set #2 – 73% of 1RM Front Squat

Set #3 – 76% of 1RM Front Squat

Set #4 – 79% of 1RM Front Squat

Set #5 – 82% of 1RM Front Squat

Set #6 – 85% of 1RM Front Squat

Blitzen

5 Rounds:
20/16 Calorie Row
10 Thrusters (95/65)

Posted: January 29, 2018

Tuesday, 30th January

Unicorn Daily Challenge

4 Rounds, resting 1:00 between:

Minute 1 – +25s to your 2K Pace
Minute 2 –  +15s to your 2K Pace
Minute 3 –  +5s to your 2K Pace

Warm-up

3:00 Light Bike
5-3-1:
Spiderman and Reach, each side (Video)
Walkouts (Video)

Low Intensity:
4 Step Up, Step Downs to Box
4 Calorie Bike
5 Empty Bar Deadlifts
5 Hang Muscle Cleans
5 Elbow Rotations
5 Hang Power Cleans

Build steadily through power clean loadings, followed by reducing back to Part #1 loading.

1 Round, at moderate intensity:
5 Box Jump Overs
5 Calorie Bike
5 Power Cleans

Come Clean

“Come Clean” Part #1
AMRAP 3:00:
24 Box Jump Overs (24″/20″)
21/16 Calorie Assault Bike (24/18 Air Bike)
Max Power Cleans (115/80)

Rest 3:00

“Come Clean” Part #2
AMRAP 3:00:
21 Box Jump Overs (24″/20″)
18/14 Calorie Assault Bike (21/16 Air Bike)
Max Power Cleans (135/95)

Rest 3:00

“Come Clean” Part #3
AMRAP 3:00:
18 Box Jump Overs (24″/20″)
15/12 Calorie Assault Bike (18/14 Air Bike)
Max Power Cleans (155/105)

Rest 3:00

“Come Clean” Part #4
AMRAP 3:00:
15 Box Jump Overs (24″/20″)
12/9 Calorie Assault Bike (15/12 Air Bike)
Max Power Cleans (185/135)

Posted: January 28, 2018

Monday, 29th January

Unicorn Daily Challenge

Minutes 0:00 – 7:00
Overhead Squat – Build to a Heavy Single

Take all repetitions from the rack. 

Warm-up

2:00 Slow Bike or Row
2 Rounds of 5 Strict Pull-Ups + 10 Pushups + 15 Dowel OHS
:30s second Samson Stretch each side (Video)

Into (all done with an empty barbell)

1:00 Moderate Bike or Row
5 Snatch Grip Stiff-Legged Deadlifts
5 Snatch Grip Deadlifts (regular setup)

Into…

:45s Moderate Bike or Row
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Push Jerks
5 Hang Muscle Snatches

Into..

:30s Moderate/Fast Bike or Row
2 Hang Power Snatches
5 Pausing Overhead Squats
short rest
3 Hang Squat Snatches

Strength: High Hang Snatch

OTM x 9
1 High Hang Snatch (Pockets)

On the 0:00, Set #1 – 65% of 1RM Snatch

On the 1:00, Set #2 – 70% of 1RM Snatch

On the 2:00, Set #3 – 75% of 1RM Snatch

On the 3:00, Set #4 – 68% of 1RM Snatch

On the 4:00, Set #5 – 73% of 1RM Snatch

On the 5:00, Set #6 – 78% of 1RM Snatch

On the 6:00, Set #7 – 71% of 1RM Snatch

On the 7:00, Set #8 – 76% of 1RM Snatch

On the 8:00, Set #9 – 81% of 1RM Snatch

Over and Over

9-15-21:

Chest to Bar Pull-Ups
Barbell-Facing Burpees
Overhead Squats (95/65)