Fran day

27
Jul

Fran day

Thrusters x2
65-70-75-75-75%

Fran

21-15-9 reps
Thrusters (95/65#/60%)
Pullups

*10 min cap

Compare to May 8/15

If you’ve done Fran as prescribed, you have the option of attempting Heavy Fran.

15-12-9 reps of:
Thrusters (135/95#)
Weighted Pullups (35/strict)

Compare to July 10/11

IMG_6530

57 Responses

  1. Shane Hayes

    Mobility and Wu x 1 + 500m row
    Group mobility and Wu
    Strength thrusters x 2
    95/ 135/145/155/165/165/165
    Wod ” Heavy Fran ”
    15-12-9
    Thrusters @135
    Pullups with 35#
    9:39 rx
    Harder than anticipated, isn’t that always the case… Always wanted to try this version. Now I have a numbe to work with!
    Great class Kevin and great work 6 amer’s!

  2. Mobility
    WU x 1 + 500m row
    Group mobility

    Strength: Thrusters x2
    65-70-75-75-75%
    55-60-65-65-70#

    WOD: Fran
    21-15-9 reps
    Thrusters @55#
    Pull-ups (ring rows)

    Time: 5:32 (last time 45# 4:30)

    Thanks Kevin. Good job everyone!

  3. Trent

    Thrusters x2
    120-130-140-140-140

    Fran

    21-15-9 reps
    Thrusters (Scaled to 85#)
    Pullups

    6:06

    All things considering things felt great. Thrusters weren’t as sloppy as they normally are, pullups were not as fast but only had to break up the set of 15’s once.

    One of the most disheartening thing happen to me during mid thruster, I looked at the No-Show list and saw a 2X by my name….Man that sucked, thinking about 100 burpees while doing thrusters..haha.

    Great class 6am!

  4. Hannah

    M+WU
    Group mob

    Thrusters x2
    65-70-75-75-75%
    45-50-55-55-55lb

    WOD: Fran
    21-15-9
    Thrusters 45lb
    Ring rows

    5:49
    The time to beat was 5:14 but that was at 40lb, so I’m happy with today πŸ™‚

  5. Jo

    Thrusters x2
    65 75 85 85 85

    Heavy Fran
    15-12-9
    Thrusters 85#
    Weighted Pullups (kip) 12.5#

    6:17

    6:14 PR from July 2011, used the same weights today as back then to see what the difference would be.

  6. Gillyon

    Warmup
    Thrusters (2) 55-65-75-75-75

    WOD
    Thrusters 55lbs
    Ring rows
    6:28

    I like Fran better with pull-ups πŸ™‚
    Great job, 6amers.

  7. Thrusters x2
    warmed up with 45#, then 55-65-70-75-80#

    Fran

    21-15-9 reps
    Thrusters (55#)
    Ring Rows

    7:54

    Thanks Blake for the class! Thanks Amanda for feet placement help too :)!

  8. WUx1 +500m row
    Group mob

    Thrusters x2
    115-125-135-135-135

    Fran RX
    21-15-9 reps
    Thrusters
    Pull-ups

    Time–>6:11 (1:38 PR!)
    May 2015 – 7:49
    July 2014 – 8:23
    July 2013 – 8:59

  9. Heather Colleen

    Warmup
    Thrusters (2) 55-65-75-75-75

    WOD
    Thrusters 55lbs
    Ring rows
    5:42

    That was the most focused I’ve felt in a WOD. Stuck to my plan, only deviating slightly to get more done in less time.

    Maaaaaaaan…I want pullups. πŸ™

  10. Ryan

    – Mob
    – WUx1
    – 500m row

    Thrusters x2
    100-110-115-115-115

    Fran @ 85# = 9:00 … 1:40 slower than last time, ouch. I’ve been slacking off, that should stop

  11. Kevin

    Thrusters x2
    95-125-135-145-145-145

    Heavy Fran Rx’d
    6:43 (PR!) almost 2 minutes faster. Pretty pumped about that. Could probably rest less on the pull-ups to make up more time. All thrusters were in 2 sets – 10+5, 8+4, 6+3

    Thanks for the class Mandy!

  12. Mobility
    WU x 1
    500m row-2:16 (2:29 last time)

    Strength: Thrusters x2
    65-70-75-75-75%
    35-45-50-55-55-55#

    WOD: Fran
    21-15-9 reps
    Thrusters @35# kept it low as squats are not where they should be…needs work.
    Pull-ups (ring rows)

    Time: 5:32 (last time 6:33- same weights)

  13. Patrick Arseneau

    Thrusters 2x
    65-95-115-125
    Considering my shoulder injury, I’m super excited about how good it felt to have some weight over head today πŸ™‚

    Fran
    21-15-9
    Thrusters 65lbs
    Ring Rows
    Time: 7:04

    Ring Rows were pretty horizontal, but I have to take a step back after the first round.

  14. Thrusters x2
    55-65-75-85-85-85#

    WOD: Fran Rx
    Time: 7:30

    I am so excited I finished this!! I was fully expecting to DNF or switch to ring rows somewhere along the way! Also, turns out this was my first time doing Fran!! I was convinced I had done it when I was quite new but I checked my book and I missed that day….I must just be mistaking it with all the other wods that give me the Fean cough….

    Thanks Amanda, your coaching got me through this wod

  15. Kimmy

    Thrusters x2
    95-105-125-135-145-155
    I think this is a PR as my previous 1RM was 160#
    Note to self: you could have kept going. Next time start higher.

    Fran (First time too!!)
    21-15-9
    Thrusters 65#
    Pull-ups scaled to ring rows
    Time- 4:46

  16. Amy Hogan

    Mobility
    WU x 1 + 500m row
    Group mobility

    Strength: Thrusters x2
    75-80-85-85-85

    WOD: Fran
    21-15-9 reps
    Thrusters @65#
    Pull-ups

    Time: 8:26 Rx (21 sec Pr)

  17. Thrusters X 2

    170-185-195-195-195

    WOD – Fran with 95# and ring rows

    Time: 6:28

    After watching the Games for most of the weekend I was motivated to come into the box today. I wasn’t really “Fran” motivated though but what can you do, sucked it up and went in anyways even though I could’ve cancelled. One minute off PR but still a good time…kind of.

    Thanks for the class Chantal!!

  18. Thrusters x 2 to 135

    Fran
    21-15-9
    — Thrusters @ 95#
    — Ring Rows
    8:04

    OK, so I probably wasn’t ready for 95#. Shoulder was not cooperating.
    Hit failure on Ring Rows. I certainly wasn’t saying “only” ring rows when I couldn’t move my arms.

    Thanks Chantal!

    1. Thrusters: 8+7, 6+6, 9 … they sucked, go figure…

      Pullups: I managed to do 5+4 (kipping) in the last round, took a while to find a groove. I can definitely finish this under 7.

  19. Mobility and Wu x 1 + 500m row

    Group mobility and Wu

    Strength thrusters x 2
    35-44-55-55-55

    Fran scaled to
    15-12-9 Per Chantal due to first ever full class
    Thrusters at 50# 10+5, 8+4, 6+3
    Ring Rows done in same sets

    Time 6:32

  20. Amanda B

    Mobility and Wu x 1 + 500m row

    Group mobility and Wu

    Strength thrusters x 2
    20-25-30-35-40-45

    Fran scaled to
    15-12-9 as Per Chantal due to being my first ever full class
    Thrusters at 20#
    Ring Rows

    Time 8:35

  21. Elba

    WU x 1
    500 m row

    Thrusters x 2
    80-85-90-90-90

    WOD
    Scaled
    Fran
    21-15-9
    Thrusters 65lbs
    Ring rows
    Time= 5:58

    50 no show burpees
    Thanks Annie for doing some of them with me πŸ™‚ and almost at the end my sweet daughter Luna did 3 burpees with me and she will be 2 on wednesday, Yay for starting young πŸ™‚

    Great class Chantal!

  22. Annie

    Thrusters x2
    65-70-75-75-75%
    # 40- # 45-#50-#50-#50

    Fran

    21-15-9 reps
    Thrusters (95/65#/60%) # 40
    Pullups scaled to ring rows

    6:26 last time 6:17

    *10 min cap

  23. Tracy

    Thrusters x2
    65%-70-75-75-75
    50 – 60- 65 (bad form) – 60 – 60

    Fran

    21-15-9 reps
    Thrusters (95/65#/60%) Used 45#
    Pullups (ring rows 2 feet out)
    Time : 6:10

    *10 min cap

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