“Fran”
February 25, 2010
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
No hands on the box jumps, Lance!
Categories: WOD's
CrossFit Moncton
The Sport of Fitness
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
No hands on the box jumps, Lance!
hmmm seems ed didnt show to pick me up just checked yesterdays comments and noticed that hes feeling sick and that would be my reason for not showing this morning. Sorry if i had of seen that last night i would have canceled. And i was even looking forward to thing one wanted to destroy fran *sigh* oh well next time i guess.
I saw the message, so you’re safe from the run.
haha sweet thanks
mouhahahaha I am happy it is my rest day!
Good luck to the people that never did Fran!
This guy makes it look pretty easy, WOW!! He dropped the bar pretty fast anyways at the end.
You should lookup Mikko Salo’s Fran on youtube
hmmmm…. Yesterday morning I asked Kevin if today would be bad following the Snatch WOD.
you really had to ask huh? lol
F righten
th R usters
p A in
fra N
Feeling Really Awful Now
Wow…
I love Fran. Oh well, see you next time Fran.
AGH!!!!!!!! OFCOURSE I HAVE TO HAVE THE FLU!!! IM DOING FRAN IN MY WARM UP NEXT TIME IM IN.
You’ll have to wait until next time
Strength – SQUAT cleans
5×1 95-105-115-125(PR)-135(PR)
FRAN!
4:43 (PR by almost 2min)
Still drained and coughing from this workout… but happy with the sub-5min!!!
prs on SQUAT cleans, nice
hahah
Sweet fran time, I’m hoping mine will be around there too
Way to go Sonia!!!! Amazing time!
C’est beau!
Damn!! Nice!!
That’s what she said!!!!
Wow Sonia!
Screw the other guys, I’ve got you to look up to!
(kidding guys…. yer great too…) But holy crap Sonia!
Thanks Guys and Gals!!! Great PR Gill!!!!
Wahoo Sonia!! Tu vas kicker du chu aux games!!
Kevin, I won’t be able to come tonight 5h30. I have no energy at all!!
Nice PR Sonia!!
Fran as rx’d
3:47
After doing Fran myself, your time is even more impressive Kevin.
WU x 3
Shoulder Press
3×95
3×115
3×125
3×135
3×140
“Fran” – 21-15-9
95 lb Thrusters
Pull ups (green band)
Time 10:22
CW x 3
Worked on muscle up progressions
WOD: Fram with 65lbs
Time: 5:35
Last time I did this WOD was in October, and I used 55lbs and finished with 8:16. I am finally getting stronger!
That’s an awesome progress. Nice work!
That’s a hell of an improvement Gillyon way to go!
YAY!!
Nice job old lady! *hehe*
The older you is beating up on the younger you.
Great work Gillyon!
Wow Gillyon, that’s awesome. Way to go!!
Thanks Jane. I hope you show up your friends on the beach.
Have a super time!
CFWU x 3
Strength – Deadlift
5-5-5-5-5
230-245-260-275-290
WOD – “Fran”
3 Rounds of 21-15-9 Reps of
95 lbs Thrusters
Pullups
Time: 9:53 PR by 55 secs
I was hoping for a faster time, but first attempted as prescribed
OHS – 1RM
45-65-85-100(PR by 5)-115(f)
“Fran” (95#)
DNF – 12 minutes
4 of 9 Thrusters complete.
Frustrated…but that is all I had today.
Don’t let it get to you Jeff. You gave it all you had and that’s all one can ask of oneself. Hats off to you buddy!
Welcome Tracy. I knew you could do it.
CFWU x 3
Strength 1-1-1-1-1
Front squats 65-75-85-95-105 (PR)
WOD ‘Fran’
21-15-9 of
65# Thrusters
Pulls ups (ring rows)
Time: 7:54 i beleive… forgot to write it down!
Deadlift 1-1-1-1-1
225-245-255-265-275(thought it was 285 for PR)-285(PR)
“Fran”
Time 7:04
Really happy to do Fran as prescribed for the first time. Last time I did it I used a 45lbs bar cause I wasn’t feeling well. Before that I used 85lbs with a time of 7:47. It’s always nice to see I’m making progress.
It was nice meeting you Tracy! Welcome to crossfit!
Nice improvement Pat as Rx’d.
CFWU x3 (minus a round of pull ups)
Front Squats: 135-155-175-185(PR)-190(PR)
Fran @95 lbs
6:30
Still coughing…
Great time Dan!
Nice work D-man!
I’m going to have to sign up as a Dan fan pretty soon!
*hehe*
first time?? Wow that’s an awesome time!!
Thanks guys! I did evil Fran when I first joined in January, a minute longer and at lower weight. So I wouldn’t say first time.
Great Fran times guys!
CFWU x 3
Strength: Push Jerks @ 3 reps.
45-50-60-70-80
WOD: Fran
21-15-9
Thrusters @ 55 #
Pull ups – green band
Time: 9:08
Last round of pull ups were awful!
Up until this morning, I’ve only known Fran by reputation, so I was anxious to do this WO. Lot’s of room for improvement for next time.
There are some really impressive times posted. Great job everyone. Gillyon, that was an impressive improvement.
Also, must comment on Lance’s picture this morning…it pretty much says exactly how I feel at the end of most work outs. Loved it!
Kevin – I am canceling my 6 a.m. spot on Friday, so it is available if anyone wants it.
Happy March Break Everyone.
WU x3
Strength: Back Squat x1
45-65-70-80-90 (PR)
WOD: Fran
21-15-9
Thrusters (45 lbs)
Pull ups (Red)
Time: 7:06
First time doing this one…looking forward to seeing improvement on the next one.