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Posted: July 16, 2018

Tuesday, 17th July

Unicorn Daily Challenge

Air Runner
3 Rounds (21:00 Total):
5:00 Light Pace
2:00 Moderate Pace



Liquid Cocaine

5 Rounds:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-ups


Posted: July 15, 2018

Monday, 16th July

Unicorn Daily Challenge




Back Squat

5 Sets of 3

Front Rack Reverse Lunge

3 Sets of 12

“Sore Subject”

Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Double Unders

Athletes will work through two different barbell movements before completing a simple, yet effective Tabata cash-out. On the back squat and the front rack lunges, athletes have the option to either build to something heavy across their sets or stay at a challenging weight throughout. For the front rack reverse lunges, athletes will complete six repetitions per leg, taking the bar out of a rack. During the metcon, the empty barbells will come from the floor. With short time domains, the weight and rope variation should be something that athletes are confident they can move for the majority of each twenty second interval without stopping. The format goes as follows:

8 Rounds: 
:20 Seconds Back Squats 
:10 Seconds Rest 
:20 Seconds Double Unders 
:10 Seconds Rest

Posted: July 11, 2018

Thursday, 12th July





1 Rope Climb
12 Double Dumbbell Push Press (50/35)
1 Rope Climb
100 Meter Sand Bag Run (50/35)

Today’s workout presents athletes with a variety of odd objects to throw around. The weight on the dumbbells should be something that athletes could complete 21+ repetitions unbroken when fresh. The Sand Bag weight should allow athletes to run for every 100 meter run today.

Posted: July 10, 2018

Wenesday, 11th July

Unicorn Daily Challenge

This is purposely left slightly open-ended so that we have the chance to work on a portion of our handstand walk that we would like refinement on. Areas of focus:
A) Distance walking (Example: 50′ unbroken inside of the minute)
B) Kicking up (Example:2-3 sets of 10′ inside of the minute)
C) Obstacle Course

If we are working towards our positioning for the HS Walk:
D) Wall Walks (Video)
E) Handstand Weight Shifting (Video)


:30 Seconds

Easy Row 
Easy Bike 
Push-up to Down Dog

Medium Row 
Medium Bike 
Active Spidermans

Faster Row 
Faster Bike 
Air Squats

:20 Seconds Easy Singles 
:20 Seconds Higher Singles 
:20 Seconds Double Under Practice

Establish Start Position 
5 Front Squats 
5 Push Press 
5 Wallballs

Lost Count

For Time: 
200 Double Unders 
1,500 Meter Row
100 Wallballs (20/14) 
35/25 Calorie Assault Bike

Longer chipper workout today. Athletes will move through each movement in order, choosing a weight on the medicine ball that they are capable of completing 30+ wallballs unbroken when fresh. 

Posted: July 9, 2018

Tuesday, 10th July

Unicorn Daily Challenge



200 Meter Run 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance


3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups


Posted: July 8, 2018

Monday, 9th July

Unicorn Daily Challenge

3 “Giant Sets”:
12 Alternating Dumbbell Strict Presses
15 Weighted AbMat Sit-Ups
18 Dumbbell Floor Presses (Video)
21 Slow Hip Extensions
Rest ~2:00 between sets.



Last Call

Teams of 3
50 Bench Press (135/95) 
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

rest 3 minutes

50 Hang Squat Cleans (115/80) 
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

rest 3 minutes

50 Deadlifts (185/135) 
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Posted: July 5, 2018

Friday, 6th July

Unicorn Daily Challenge

Weighted AbMat Sit-Ups
Romanian Deadlifts (Video)

Load intentions are on the “unbroken” side. Every set should be completed with challenging effort, but absolutely able to be completed unbroken.


Friday Fun

Parks and Wreck

Teams of 2, AMRAP 20:

35/25 Calorie Bike
50 Kettlebell Swings (70/53)
35/25 Calorie Bike
200 Meter Sand Bag Run (50/35)

Posted: July 4, 2018

Thursday, 5th July

Unicorn Daily Challenge




Strength: Overhead Squat

15:00 to build to a heavy triple

Dilly Dilly

2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row


Posted: July 3, 2018

Wednesday, 4th July

Happy July 4th from all of us here at CrossFit Francos. We hope you and your families enjoy the day and festivities. The box will be closed, but here is an out home workout for those of you that want something to do!

30 Burpees
30 Sit-ups
30 Squats
30 Push-ups
800m Run (hopefully :D)
30 Push-ups
30 Squats
30 Sit-ups
30 Burpees

Have fun!

Posted: July 2, 2018

Tuesday, 3rd July

Unicorn Daily Challenge




Liquid Laugh

5 Rounds:

1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s) 
1 Minute Double Unders
1 Minute Calorie Bike
1 Minute Rest

Posted: July 1, 2018

Monday, 2nd July

Unicorn Daily Challenge

Not for Time, 3 Rounds:
100 Meter Double Kettlebell Front Rack Carry (Video)
100 Meter Double Kettlebell Farmers Walk
200 Meter Sled Drag*

Round 1 Drag – Light
Round 2 Drag – Moderate
Round 3 Drag – Heavy
In all three drags, we are looking for a loading that we are confident we could complete with at most, 2 breaks during a 200m distance. The final weight is “heavy” and challenging, but not to the point where we need to break every 50 meters. A slow steady walk through the duration is the intention.

On the kettlebells, athlete’s choice on loading, but, maintaining the same intention as the sled – challenging, but doable without several breaks. Free to build in loading over the course of the three rounds as we see fit.




For Time:
30 Snatches (95/65) 
30 Clean and Jerks (95/65) 
30 Thrusters (95/65)

Posted: June 28, 2018

Friday, 29th June

Unicorn Daily Challenge




Strength: Squat Snatch

15:00 to Build to a heavy single

Over and Out

For Time:

20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

Posted: June 27, 2018

Thursday, 28th June

Unicorn Daily Challenge

Tabata: 8 Rounds of :20 work/:10 rest

24 total rounds

Plank Hold (8 Rounds)
1:00 Rest
Side Plank (8 Rounds, 4 on each side)
1:00 Rest
Hollow Hold (8 Rounds)





For Time:
2000 Meter Row
120 Calorie Schwinn Bike
1 Mile Run

Posted: June 26, 2018

Wednesday, 27th June

Unicorn Daily Challenge


10:00 Max Calorie Air Runner

On the 0:00, 3:30, and 7:00:

50′ Handstand Walk


Tempo Bike (or row) – 3 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts (Video)
4 Spidermans, each side (Video)
6 Supermans
5 Hollow Body Rocks

Barbell warm-up

Power Hour

For Time: 
50 Clean and Jerks (135/95)

On the Minute – 5 Toes to Bar

Posted: June 25, 2018

Tuesday, 26th June

Unicorn Daily Challenge

3 Rounds, Not for Time:
200m Double Dumbbell Walk
1st 50m – Left Arm Overhead, Right Arm Hang
2nd 50m – Right Arm Overhead, Left Arm Hang
3rd 50m – Both Front Rack
4th 50m – Both Overhead



Jack Squat

Front Squat (135/95)
Kettlebell Swings (70/53)
400 Meter Run