Heavy Fran

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

See Heavy Fran in action

Floor wipers are no problem for MJ

69 thoughts on “Heavy Fran”

  1. Interesting choice of WOD after a bachelor weekend πŸ™‚

    Strength: 1 rep max Thruster
    1×95
    1×135
    1×145
    1×155 (fail)
    1×155 (PR)
    I had never tried max weight thrusters before. I think I can do another 10 pounds, but after one fail at 155 I decided not to get greedy and save it for next time.

    WOD: “Heavy Fran” (scaled)
    15-12-9 reps of:
    Thrusters (115#)
    Weighted Pullups (20# vest)

    Time: 9:09

    After the weekend I had, this wasn’t so bad. Heavy and slow, yes, but not bad. Happy Monday everyone!!

  2. WU x2
    Max Thruster
    45 65 75 85 95 105 110F
    Heavy Fran
    15-12-9
    Thrusters #85
    Weighted pullups #12
    12:31

    After a fun filled weekend I’m just happy my breakfast stayed down.

    1. you’re tough as nails for using the vest Joanna! and going heavy. tiny people kicken’ butt!

  3. WU x2
    Max Thruster
    35, 45, 55
    Fran – Scaled
    21-15-9
    Thrusters #35
    pullups (blue band)
    Time: 7:43

    Great work 7:00 am crew!!

  4. WUx2
    Max Thrusters x1
    45-55-65-75-85

    Fran

    15-12-9 reps of:
    Thrusters (55#)
    Pullups (Purple Band)

    Time: 9:24

    Not as bad as I thought. Pullups are getting better.

  5. WU x2
    Thruster x1
    45-55-65-75-85-90-95(f)-95-100(f x2)
    PR x10#

    Fran
    21-15-9
    Thruster 65# and pull ups
    6:59

    PR of 4:08 from Feb 13, 2009!

    great job 7am’ers!

      1. yeah, i looked again through my journals this afternoon and my most recent fran was oct 28 2009 (still a long way back) with ring pull ups in 13:49. either way, i’m really happy with todays performance!

  6. WUx2
    Max Thrusters x1
    35-45-55-65-75-80

    Fran
    21-15-9
    Thrusters (55#)
    Pullups (black Band)

    Time: 8:55

  7. Thrusters x1
    45-95-135-155-175-190(PR!)

    Heavy Fran as Rx’d
    8:52

    Surprised with the pr after the weekend I had. Just wanted under 10min for the wod. I’ll shoot for 7 min next time.

    Great job morning crew.

  8. wu x 2

    max thrusters up to 85 with lots of encouragement-thanks!

    Fran:
    21-15-9
    thruster @ 55 and pull-ups with thickest band

    11:36

  9. CFWU

    Max Thrusters
    1×95
    1×115
    1×135
    1×155
    1×175
    1×185
    1×190 PR #5

    WOD: “Fran”
    21-15-9
    Thruster #95
    Pull Ups

    Time: 9:16

  10. Thruster 1RM -> 45-55-65-75-85-90(F)

    “Fran” rx’d – 13:25

    (Oct.22/10 – 12:03)

    At home – 1 x Cross-armed Bra Removal Push Jerk

    My arm is shaking using the mouse…must sign off.

  11. WU x 2

    Strength: Thrusters
    95 x 5
    105 x 2
    115 x 1
    125 x 1
    135 x 1
    140x 1
    145 x 1
    150 x 1
    155 – failed today but it’s going up next time

    WOD: Fran
    21-15-9
    Trusters #95
    Pull Ups

    Time: 14:15

    Thanks for the help on the thrusters Gilles

    Week 4 into the crossfit program and it’s starting to come together, I do so so with the strength moves but the combination of endurance with the training is something new and is work in progress, the morning crew is fun and great for that extra push .

    Cashout was not to puke, mission accomplished.
    But I had a hell of a time getting my shirt off at home with all the shaking hahaha.

    1. Glad to see things coming together for you Ron πŸ™‚ Great job on the workout today!

      1. That will be my cashout the next time push jerks are in the WOD, what was Guy’s time on the 1 x cross armed bra removal push jerk? Give it up…. we know you made him try it.

    2. for me it was the almost uncontrollable leg shakes during the workout – you know, the ones like when you scratch a dog’s back and he starts itching like mad.

      congrats on your 1 month at CF! i’ve just been back for 1 month from a hiatus and i’m in love all over again πŸ™‚

  12. WUx2
    Max Thrusters x1
    95,105,115,125,140,145,150,155(F)

    WOD = Fran

    15-12-9 reps of:
    Thrusters (95#)
    Pull ups

    Time: 10:55

  13. WUx2
    Max Thrusters x1
    45,50,65,70,75,80(F)

    WOD = Fran

    15-12-9 reps of:
    Thrusters (55#)
    Pull ups (green band strait)

    Time: 12:20

  14. Kevin….I can’t make it to the 4:15. Sorry for the short notice. I will also call you ~ to cover all baes.

  15. Thrusters 1x
    45(3)-65-75-85-95(PR)-100(PR)-105(PR)-110(f)

    Fran @ 65#
    pullups (small and large band)
    time: 8:10

  16. CFWU x 2

    Thrusters x 1 95-115-135-145-155-165PR-175F

    “FRAN”

    21-15-9

    Thrusters 95 lbs
    Pull Ups

    Time: 10:04

    PR is 8:45, but considering a long weekend filled with drinking too much and eating like crap; I’ll take the result and be pleased I didn’t puke! Great job 5:30 crew.

    1. Good for you for showing up on short notice after just getting back. You’ve got your priorities right… It’s always good to spend time with Fran!

  17. Thrusters x1
    155# might have gotten 160, time was an issue

    “Fran”
    21-15-9 @ #85
    5:31 PR by :19 and 5#

    February 2011 – was 80# 5:50

    1. Nice work Princess! You just proved that good behaviour creates positive results. πŸ˜‰

  18. WUx2
    Strength: 1 rep max Thruster
    1 x 95-115-135-145-155-165-175

    WOD: Fran (scaled)
    15-12-9 reps of:
    Thrusters (95#)
    Pullups (green band)

    Time: 13:23
    Very tough WOD! I’m glad I finally got to do Fran, lol. I got a calluse infection so I’m wearing gloves until it heals πŸ™

  19. Thrusters x1
    95-115-135-145-155-165-175-185PR

    WOD: Heavy Fran

    Thrusters @135lbs
    Pull Ups @35lbs

    Time: 11:54

    Wow, there are very few WODs that I think I might not be able to complete part way through. Heavy Fran was one of them.

  20. WU x 2
    Strength – Max # Thruster
    65–75-85-95-105-115-120-125 failed

    WOD
    ‘Fran’
    21-15-9
    Thrusters (65#)
    Pullups (blue)

    Time: 9:58

    A little slower than last time, but I’m pretty sure it wasn’t as hot has today in January!

    Would anyone from the 4:15 class took a CF games note book that isn’t theirs πŸ˜› I cannot find mine, and I am 110% sure I brought it in, when came time to do my strength it was not there anymore! Please bring it back πŸ˜€

  21. WUx2

    Strength – Max Thrusters X1
    95-115-135-145(f)-145-155(f)-155(f)-155(f)

    WOD:” Fran”
    21-15-9
    Thrusters 95#
    Pullups

    Time : 11:15

    1st time doing Fran as RX’d.
    Thrusters wherent OK, struggled with the pullups, very slippery! Next time I will use a load of chalk.

    Great job to all who takled the “Heavy Fran”. Regular one is tought enough!

  22. WUx2
    Strength: Max Thrusters x1
    45-65-75-85-95-100

    WOD: Fran as Rx’d

    Time: 9:00

    This was my first time doing Fran and I’m really happy I tried the pullups without a band tonight! πŸ™‚

  23. Thrusters – 1RM
    95-115-135-145-155-165-175-185(PR by 40#)-190(f) πŸ™‚

    “FRAN”
    21-15-9
    Thrusters (95#)
    Pull-ups

    Time —> 8:42

    PR is 6:57… so today was 1:45 slower. I could make excuses but I won’t cause my weekend was a ton of fun. Still happy to do WOD. My performance today didn’t produce the Fran cough though. I’ll beat her next time… Fran and I have another date in two months time. πŸ˜‰

  24. WU x2

    Thrusters x1
    65-75-85-95-100(f)

    “Fran”
    21-15-9
    Thrusters(65#)
    Pull Ups

    Time: 9:29

    1. Time to up your thruster weight next time speedy! *hehe* You could rock this WOD at #75 and you know it!

  25. CFWU x 2
    Thrusters 1’s
    95-135-155-175-195 ran out of time
    Heavy Fran with 32# weight vest
    11:40
    Definitely a PR in the bag next time. Gonna bring a backpack and not mess around with the two weight vest

  26. WUx1
    Max Thrusters
    65-85-95-105-115-125-135-145-150(f)
    Happy with this!

    WOD:
    “Fran” with 85#
    6:06

    Last time I used 65# and got 6:31 so I am happy with this and excited to someday try it as RX’ed. I almost just quit because it was crazy hot and humid and I had a huge weekend with so many other energy-draining things (Skydiving, Bachelor party, Beach and seadooing) – happy I finished.
    Have a good one everyone.

  27. CFWUx2
    Max Thrusters (x1)
    45-65-75-85-95-105-115-125(f)-120-125-130 first time doing max thrusters happy with this:)

    WOD: heavy Fran
    with 95#

    time: 11 or 12 something
    Good job everyone !

  28. I’M LATE! I’m Late!
    For a very Important Date!
    With Fran!

    After making a huge wine sale after closing, I booked it over to the gym.
    Did some mobility and 25 late burpees, then it was time for my date to begin…. Wooooah… Fran, you’ve really let yourself go!

    WOD: Heavy Fran (Scaled)
    15-12-9
    Thrusters (115#)
    Pullups (Strict)

    Time: 12:58

    I got to the last 9 pullups at just a little passed 10:30. My shoulders were sooooo gassed! I have to do the pullups one at a time and tried a bunch where my chin didn’t make it over the bar, so they were no reps. F’en Frusterating! But I finished. Sort of makes my miss the old Fran!…. if that’s possible!?

    Great work 6:30 crew! Wow it was a damp one today!
    Marc, you’d have like 2 minutes shaved off your time if it weren’t for that stupid vest!

  29. WU x2

    Thrusters x1
    65-75-85-95-100(fx2)

    β€œFran”
    21-15-9
    Thrusters(55#)
    Pull Ups (red band)

    Time 7:20
    More weight (10#) and less band (by 2) than last Oct and 38 sec PR. Thrurters were 21 unbroken 10 + 5 and 9 unbroken so maybe should have had more weight. But pullups SUCH A GOAT! Really gotta get to work on them.

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