Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

No hands on the box jumps, Lance!

49 thoughts on ““Fran””

  1. 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.

  2. Strength – SQUAT cleans
    5×1 95-105-115-125(PR)-135(PR)


    4:43 (PR by almost 2min)

    Still drained and coughing from this workout… but happy with the sub-5min!!!

    1. Wow Sonia!
      Screw the other guys, I’ve got you to look up to!
      (kidding guys…. yer great too…) But holy crap Sonia!

  3. WU x 3

    Shoulder Press

    “Fran” – 21-15-9
    95 lb Thrusters
    Pull ups (green band)
    Time 10:22

  4. 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! 🙂

  5. CFWU x 3

    Strength – Deadlift

    WOD – “Fran”
    3 Rounds of 21-15-9 Reps of
    95 lbs Thrusters

    Time: 9:53 PR by 55 secs
    I was hoping for a faster time, but first attempted as prescribed

  6. 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.

    1. 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!

  7. 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!

  8. Deadlift 1-1-1-1-1
    225-245-255-265-275(thought it was 285 for PR)-285(PR)

    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!

  9. CFWU x3 (minus a round of pull ups)

    Front Squats: 135-155-175-185(PR)-190(PR)

    Fran @95 lbs

    Still coughing…

      1. 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. 🙂

  10. CFWU x 3

    Strength: Push Jerks @ 3 reps.

    WOD: Fran
    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.

  11. WU x3
    Strength: Back Squat x1
    45-65-70-80-90 (PR)

    WOD: Fran
    Thrusters (45 lbs)
    Pull ups (Red)
    Time: 7:06

    First time doing this one…looking forward to seeing improvement on the next one.

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