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
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!
Awesome job Shane!
Thanks for setting the bar high, Shane. 🙂
Way to tackle the Heavy Fran Shane!
Well done Shane!
Great job!!
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!
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!
Great score!
Oh man…I think would have cried seeing that.
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 🙂
WUx1 +500m row
Group mob
Thrusters x2
110-120-130-130-130
Fran as RX’d
21-15-9 reps
Thrusters
Pullups
Time–>6:19
Great job 6am peeps!
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.
Nice work Jo!!!
With all that time, you could have just done the workout again?
Huge PR! Full weight for you next time!
Warmup
Thrusters (2) 55-65-75-75-75
WOD
Thrusters 55lbs
Ring rows
6:28
I like Fran better with pull-ups 🙂
Great job, 6amers.
No one said ring rows were easy 🙂
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 :)!
Soooo…you did more on your thrusters than me. I have to catch up to you again!!
Really?! I think my ragey attitude helped me when I got there today …
Holy strong!!
Great numbers!!
Thank you ☺️
Thrusters practice x2
95-120-130-140-140-140
FRAN
5:32 Rx pr
Nice work!!
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
Sub-6 min is coming your way soon Shawn! Nice work today!
wow look at that progress!
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. 🙁
Mob
WU x1
500m row
Group Mob
Thrusters x2
55-60-65-65-65
Fran
21-15-9
Thrusters (55#)
Ring Rows
Time: 5.43
– 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
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!
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)
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 🙂
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.
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
*Fran cough
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
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)
Strength: Thrusters x2
85-95-100-100-105#
WOD: Fran
21-15-9 reps
Thrusters @85#
Pull-ups
Time: 8:41 Rx (PR of 14 seconds)
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!!
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!
Thruster 2-2-2-2-2
155-165-175-175-175#
WOD (heavy) Rx = 8:56
To quote Marty McFLy: “This heavy, Doc!”
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.
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
PR for:
Deadlift/HPC/Push Press/Thrusters of 70#
Awesome first class!!!
Congrats on your first class!
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
Great job
Good job Amanda! Was happy to see you were in my class tonight!!
Good job! Welcome to CFM.
Mob, WU, 500m row
Thruster x2
75 – 80 – 85 – 85 – 85
Fran (scaled)
21 – 15 – 9
Thrusters 70#
Ring rows
Time: 7:12
Ow.
Awesome job!
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 🙂 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 🙂
Great class Chantal!
Good job tonight! Luna was too cute doing burpees!
Wod -7:36 Rx
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
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
Thrusters X 2
65-70-75-75-75%
20-25-30-30-30-30
FRAN
21-15-9
Thrusters #20
Ring rows
Time 5:32