You’ve been waiting for this workout all month. The one. The only. FRAN! A simple couplet that is short, but deadly. With your bar, squat all the way down and then drive it overhead. Then head over to the rig and pull your chin over the bar. Do each move 45 times and that’s it. Piece of cake. You have to complete today’s workout under 10 minutes, or it’s a 100 Burpee cashout for you. Enjoy!
“Fran”
21-15-9 reps of:
Thrusters (95/65#)
Pullups
Compare to July 13/13
HOPPER VIDEO coming soon!
[vimeo=https://vimeo.com/71207105]
I finally have a Fran time to benmark ๐
Mob + WUx2
Fran @ 40# (went super light because of my post-Hopper body).
Time: 7:00
Happy with that. All Thrusters were unbroken so I could of handled another 5#. Next time, if body is not too sore, 50 or 55 is possible. Need to keep working on my pull ups as that was (yet again) my bottle neck. They are much better but still need work.
Marie-No. Tried them on a higher bar and the kipping went better!
Great job Val!
Gret job Val!
*greAt, that is…
Great work Val
Well done! Great score for a Fran virgin. ๐
lol! I lost my Fran virginity.
Definitely want to do this one again in a few months to see my progress. Really is a great benchmark WOD.
WUx2
Strength – Front Squat x3
135-155-175-195-215
WOD “Fran” as Rx’d
Time–>6:03
PR of 1:05 from December 23 2011
Great job morning crew!
Great work Gabe! ๐
Bad ass Gabe!!
Strength: 5 x 95,105,115,120,125
Fran (yay I now have a time to compare to and strive to do Rx)
21-15-9
Thrusters @ 65#
Pull-ups (first 10 blue band then switched to green)
Time: 6:00
As always pull-ups are my goat! Ughh! By the time I meet Fran again I hope to being this WOD Rx.
Great job 6am crew! everyone pushed hard and beat the 10min. time cap! ๐
Awesome job on the trailer Patrick! You are very talented! Can’t wait to see the actual video!
You will! ๐
Next time Fran comes around, Rx for sure! You are making amazing progress. Keep it up!
Mobility
WU x 2
Strength Front Squats
5 x 70-75-85-95-100
WOD “Fran”
21-15-9
Thrusters (95/65) 50% front squats done at 50
Pull ups Blue and purple ban
Time 5:25
Mobility
WU x 2
Strength: Push Jerk
5x 45, 50, 55, 60, 70
WOD: Fran
21-15-9
Thrusters @40# unbroken
Pull-ups (Blue band, 10 of them on green band)
Time: 6:52
Great job 6 a.m. ๐
Another 5# for you too on the thrusters then ๐
Sounds like a plan ๐
Mob/WUx2
Strength: overhead squat 35/35/40/40/40 ๐
Fran7:42 (I was certain I’d be stuck with 100 burpies)
35 lb. & green band
So glad I came this A.M. Never felt like crying in the middle of a workout before today! Thanks 6 A.M. crew
Nice work! Way to hang on during the WOD!
mobility x 1
dead lift
220-240-260-275-290
fran
21-15-9
thursters #95
pull ups butter flies
4:54 rx
took 10 pounds off all of my strength because i been slacking the past 2 weeks due to moving and family visiting and i can actually tell when i slack, also doing whatever wods i can at the gym down here
Nice sub-5 Fran!
Awesome time Bradley! Great job!
Wow, killed it. Good job.
Mob
WU x 2
Strength – Clean x 5
40-45-50-55-60 x 2 (failed on next 3)
WOD : Fran
21-15-9
Thrusters @ 35 #
Ring Rows – still can’t consistently do 10 pull ups w/black band, but when I do, I’ll drop the ring rows!
Time: 7:43
I don’t know the exact number, but I’m pretty sure I’ve done Fran over 10 times. And countless variations of it. My first Rx’d Fran was Feb.13/08 at a time of 9:53. My current PR is 3:27. Shaving time off that is slim. So I’m always looking for ways to switch things up. That’s the point of CF, right?
If you were at the Hopper, you saw the sandbags. They were tough to run with. I wondered how hard it would be to thruster them. So I did Sandbag Fran this morning to find out.
21-15-9
Sandbag Thrusters (80#)
Butterfly Pullups
7:48
So apparently, they were much harder. No way to grip. Sand was always shifting. Bag was digging into my throat.
I look at my time today and think it compares to my first time doing Fran in 2008. I now hope to shave it down by doing more sandbag training over the next few years so it will compare to my current Fran time. 3-2-1-GO!
This is why you are a leader at the gym. Switching things up to keep it challenging! Impressive
This is not what came to mind when I read sandbag on the board.
I saw the time with sandbag next to it and immediately thought, “He sure did”
LOL
I think I can speak for a lot of people when I say “you crazy mofo”! Lol, who would think of a way to make Fran even tougher?? Only our owner. maybe next time thrusters while standing on the handles of a couple KB and a crocodile pit under the pullup bar to make sure you go unbroken? ๐
I like the croc pit idea! I bet it would work!
WU x 2
Shoulder press x 5
95-105-115-125-135
Wod RX. “Fran”
6:58
WU x 2
Deadlift x 5
145-155-165-175
Wod. โFranโ
@ 45#
Blue band first 13, then blue + skinny
9:45
After 2 yrs at Crossfit, I finally met Fran. She kicked my ass, left me humble and bummed. Aaah Crossfit, it builds you up, and tears you down… probably why we keep coming back ๐
Thanks for cheering me on, 8:30 class!
Mobility
WU x 2
Strength: Deadlift x 5
100-125-140-150-160
WOD: Fran
21-15-9
Thrusters 50#
Pull-ups (green)
Time: 8:04
Bah…pull-ups!
Mobility
Wu = 50 no show burpees 1
Strength, practice thrusters and some mobility shoulders were a little stiff.
Wod: Fran
Rx: 4.05
First time doing the real deal, last time was scaled to front squats.
First round was completely unbroken. Shoulder stiffened up on second round of thrusters had to break them up. Pullups all butterfly and unbroken.
Great work 6 amer’s! Great class Mario 1
that was nuts!
Thanks Val! ๐
Nice! ๐
Thanks Gillyon, nice work yourself!
You did awesome! I could see you out of the corner of my eye! YOu were flying!
Wow Shane!! Just WOW! ๐
You’re crazy. Who does Fran in 4 minutes their first try. Nice. ๐
Do you even Fran brah?
1) Mobility – hips and squat position
2) WUP: 10 Jump Squats and 5 Pullups (strict – first 10 were without a band and then I used the red band for the rest) x 4
15 Pushups plus 10 1/2 Burpees x 3
3) Barbell: 1/4 squat x 5
1/2 squat x 5
full squat x 5 (35 lbs bar)
Strength: Backsquat = 55, 60, 65, 70, 75
WOD:
30 Deadlifts (95 lbs)
30 Wallballs (10 lbs)
30 Toe-to-Bar
30 Box Over Jumps (think it was an 18 or 20 inch box)
30 Burpees
Time Cap was 15 min.
My time = 13:37 (tried 95 lbs for the deadlift – it was hard. but good and I miss counted on the wallballs so I may have added in an extra 10)
This was at a new Crossfit in Belleville, Ontario. They just opened in Jan. Nice group of people – very welcoming. Not you guys though. See you all in a few weeks ๐
Looks like a cool workout! ๐
It was a good one Mario – you would have liked it ๐ I have purchased a 10 pass punch card for the Belleville CF and will post the WODs as I go. I tried the YMCA for a week, but it is no fun – no friends, no music, and they often tell you you can’t do this or that – bahhh ๐ Makes it hard to do the same WODs as you guys.
mob wux2
Overhead Squat
70,75,80,85,95
WOD: Fran 21-15-9
Thrusters 95#
Pullups Blue band
Time: 8:46
Wux2
Strength. Thrusters x3
65/95/100/105
WOD. “Fran”. 21-15-9
Thrusters 95lbs
Pull ups
7:12 rx. 45sec pr
Rob Brydges
Congrats on your PR!
Wux2
Strength: Snatch x5
70-80-90-100-105 (last couple were power snatches. Working on catching lower)
WOD. โFranโ 21-15-9
Thrusters 95lbs
Pull-ups
8:59 Rx
My chin wasn’t quite over the bar on my last rep but I thought I was at 9:59 so I called good enough on it and yelled time. I’m still pale and nauseated an hour later… Now I get the whole “Fran cough” people keep referring to!
Awesome effort! Fun to watch!
Mobility
WU x 2
Strength: Push Jerk x 5
50-60-70-75-80 (Need to work on a quicker dip and jump)
WOD: Fran
21-15-9
Thrusters – 45#
Pull-ups – Blue Band
8:50
Struggled with this one, I am getting frustrated with pull-ups, they were coming along so fast and now it seems like I have been at the same spot forever.
I can totally relate! I am super frustrated with mine as well, I’m regressing. Stick with it! ๐
Warmup
Foam rolled
Fran rx’d – 5 minutes. PR!
Summer of 2012 – 7:02
Summer of 2010 – 5:52
Summer of 2009 – 5:42
Thank you for the push, MarieNo! It helped so much. ๐
Note to future self – first set of thrusters were unbroken and got 15 pull-ups.
Awesome!!!
Great work Gillyon! Continuous PR’s! You’re on fire!
A-MAZ-ING! You rock!!
AMAZING!!
Mobility
WU x 2
Strength: Push Jerk x 5
55-85-105-115
WOD: Fran
21-15-9
Thrusters โ 75#
Pull-ups โ Green Band
Time – 9:16
800m Run
Thanks for coaching Marie-Noelle and thanks everyone for the push at the end.
Mobility
WU x 2
Strength: Back Squat x 5
65-75-85-95(terrible form)-95
THANK YOU for the awesome coaching Marie No โ youโre so quick to both โdiagnoseโ and cure my form issues. ๐
WOD: Fran
21-15-9
Thrusters โ 35#
Pull-ups โ Green & Pink Band
Time: 5:58
800m Run
My goal the next time I meet Fran: 50# and blue band.
Whoops…having a multiple online personality issue…silly WordPress.
Mobility
WU x 1
Practice thrusters x 5
45-65-85-95-115-115
Dear Fran
I had great plans of making our encounter today more of a quicky.. I know 5 minutes may not have satisfied you. Luckily the gods frowned on my abilities today and it prolonged our encounter.. I trust the 6:49 was good for you?? For me not so much. Although spent and sweaty laying on the floor it didnt provide me with any gratification at all.. I would much prefer our next meeting to be more about me. In short others have described you to be a selfish whore with time and your ‘what about me attitude’ but I look for the best in people and know you’ll accommodate my wishes on our next meeting!! All the best.. See you soon.. Yours forever and always (from here forward in 5 minute intervals only :))
Jeff
LMFAO!! That made my night!
Lol that’s great. I have the same feelings towards her. Bitch!
Well put.
Fran can have sub 5:00 Jeff. I have other plans for you….
Hahaha!
lol
oooh do tell??? ๐
Too funny Jeff! Very well put! Too funny Lora ๐
Met Fran for the first time today! Had a ‘game plan’…Pfffttt!
Mobility
WUx2
Strength: Should Press (x5) 45-50-55-60-65 – Still arching back, will stay at this weight for awhile)
WOD: Fran
21-15-9 @ 45 (could have tried 50-55lbs, thrusters were the ‘easy’ part..
Thrusters
Pull ups (with blue band) *shaking fist!*
Time: 7:35
“Everybody has a plan until they get hit.” – Mike Tyson
Mob
WU x 2
Strength – Front Squat + a relatively good knee day ๐
10 x 10, 5 x 15-20-25-30
WOD – ‘Gimpy’ Fran
21-15-9
Push Press @ 55#
Air squats
Pullups (black)
Time : 6:09
Push press and air squats were unbroken, pullups were not. I picked a bar that was too low so my feet were hitting the ground and the mat at the bottom of my pull-ups. Not cool. I also smacked my chin on the bar but I still have all my teeth and didn’t draw any blood so it’s all good.
Can’t wait to try this one with real thrusters!
Mobility
Foam rolling
WU x 2
Thrusters x 5 reps
45-95-115-125-135
Wod : Fran
21-15-9
Thrusters (95#)
Pullups
Time : 7.37RX
First Time doing Fran
Fun class Marie-no.
Great job 545
Excellent work on you first encounter with Fran. She will keep you coming back for more…. guaranteed.
Mob / WU
Thrusters x 5
95 – 95 – 115 – 125 – 135(1)
“Fran”
6:31 Rx’d
Happy to get 15 unbroken legit butterfly pullups. First time Rx-ing Fran. I think I did it before with a band etc. but I can’t seem to find the score anywhere.
Dear FUTURE ME, you have to be able to do 21 Thrusters unbroken. Suck it up princess.
It’s a mental battle that you have to win, so quit thinking about what sucks about it and focus on doing what you need to do to kill it.
Great job 4:15-ers!
M + WU4 x2 (pullup w/black band)
Strength – dead lift
105-115-125-135-140
WOD – “Fran”
21-15-9
Thrusters @ 30 lb ( 50% of lowest of PP/front squat)
Pull ups (ring dips)
Time 5:40
WU x 2
OHS x5
90-105-120-135(4)-150(1) 5# PR
Wod : Fran Rx
21-15-9
Thrusters (95#)
Pullups
Time : 7.50
1st time doing Fran Rx
PR of 10# and 48 secs
Well done!
Great job Frank.
Yippeeee! Great work Frankie!
Wu x 1
Strength: thrusters x 3
65,95,135,145,155
Wod: “Fran”
5:20 RX’d
2:24 min and 10# PR
Great job!
WHolly PR! Awesome! ๐
very nice Jack-o!
WOW, great job! Huge PR.
Thanks everyone. I was very happy but I still see room for improvement. I got comfortable with the time on the clock were it was and didn’t push as hard as I could have.
I left some in the tank which I hate doing. Next time Fran, you will leave me on my back.
Therefore, sub 5 next time! ๐ฎ
Holy crap nice PR!!
Mobility
WUx2
First time thruster practice
WOD: Fran
21-15-9
Thrusters 40#
Pull ups black band
Time: 6:20
Mobility
warm up x2
Practiced a few thrusters at 95#
“Fran” Rx’d
7:22 PR by 6 seconds
Well that didn’t go as planned. It’s been 1.5 years since last time I did Fran so I assumed I would have roughly 1 minute PR. NOPE!
Note to self, next time you go to a “Hopper After Party” and that your friends come over to watch the Crossfit Games, it’s ok to not indulge.
Or you could indulge just a little bit and share the chips..not eat the whole bag ๐
bahahaha! Yeah that too
Oh snap! You got served!!!!
LOL Joanna!!
Mob
WU X 2
Warm up Thrusters x5
35-45-55-55-65
Fran @ 55#
With blue & red band
Time : 6:41
Dear future Jenn, whatever you do, DONT STOP!
Thanks Jack & Amanda for the push.
You did great. Fran is a head game. She makes you doubt yourself but rest assured, you are better than her. ๐
Great job Jenn! Take Fran out to a football or rugby field and lets see how she measures up….
Mobility
WU x 1
47Burgener x 2
Strength: OHS (x5)
45(10)-65-75-75-85-95
Did from floor and snatched (squat) bar up once for each set. PR for squat snatch!! ๐
Thanks for the correction Marie-No. I didn’t know how lopsided my bar was. Will work on really engaging my shoulders to keep the bar balanced.
WOD “Fran”
@ Rx
21-15-9
Thrusters @ 65#
Pull ups
Time = 6:22 PR of 25 seconds. I’ll take it!
Thrusters unbroken. Pull ups very broken. Thanks Marie-No for getting “all up in my bizniss” and not letting me drop that bar! LOL
July 7 2012 (@ L1 cert) 8:06
July 13 2012 (1 week later) 6:47
Slow progress, but progress nonetheless ๐
:
Great PR Lora!
Awesome pr! Nice work on the squat snatch pr too!
That’s really great progress, not slow!! Great job Lora!
Great work Lora any progress is good, so go head and indulge in a celebratory pickle.
LMAO! I think I know where to fine one…
*find
Very nice PR.
Bammmm! Nailed it!
Seriously! ๐
Uh…weird…
Somehow it didn’t include my witty “Insert Bette Midler singing, ‘Did you ever know that you’re my hero…?’ here” comment…
I knew you would PR this one yet again.. well done and on the snatch PR too! proud of you!
Mobility
WU X 2
Practiced some Thrusters and pullups
WOD – Fran
21-15-9
Thrusters @ 95#
Pullups with black band
Time – 8:49
21 thrusters were unbroken, 15 were very broken, 9 were 7-2 (WTF? Why did i drop the bar?? Next time, don’t do that)
Pullups were very broken, hands were losing grip on the bar. Thanks for the tip about using a towel to dry hands Marcel.
YAY!!!!!!!! I am so happy to see you did the pullups!!! I knew you could do it!!! OMG I am giddy right now. Great progress Jeff. ๐
Wow, nice! ๐
PS – You really helped me finish, today, especially when you said, “You’re NOT putting the bar down!” – I might have really dragged it out longer than necessary, otherwise! I totally wanted to put it down after 7 but you pushed me to get those last 2! So, thanks for that! ๐
WUx2
Strength โ OHS x3
70 95 105 115
WOD โFranโ as Rxโd
Timeโ>7:36. PR 1:09 from Feb 2011
Huge PR!
Sweet PR! Its must be the tuna! LOL
Mobility
WuX2
Strength: Push Jerk 5x (50, 55, 60, 65, 70)
WOD: FRAN 21-15-9 Thrusters and Pullups
Thrusters @ 25lbs.(seemed light, but I am still learning form)
Pullups all on green band, no break for first 21……….after that, much tougher
What was your time? ๐
ooops…….it was 5:59
WU x 2
Front Squats x 5:
95-105-115-120-12
Fran
Thrusters @ 65#
Pull Ups: Round 1 with pink band, Round @ & 3 with blue band
Time = 8:55
Thrusters were very broken and Pull Ups were very very broken. In between visits with Frans I forget what a total bitch she is.
On a happy note, I just treated my aching stiff muscles to one of the best massages I’ve ever had! ): If anyone dropped by the massage tables at The Hopper this weekend, you would have met Danielle. If you are in need (an who isn’t after The Hopper and Fran), I highly recommend her. She takes online bookings at http://www.theramassage.ca
She was amazing! Highly recommend her!!!
mob
wu x 2
50 no show burpees
Strength – practice thrusters 35-45-50
WOD: Fran
21-15-9
Thrusters @ 45#
pullups (blue band)
Time: 6:57
last time I did this was at the Girl Power event last October.. I used same weight but had used the black band at that time… last 9 thrusters unbroken.. Thanks MN for telling me NOT TO PUT THE BAR DOWN!!
WU x 2
OHS x5
90-105-120-135(4)-150(3) 5# PR
Wod : Fran Rx
21-15-9
Thrusters (95#)
Pullups
Time : 6:56
This was actually my first time EVER doing Fran! Gotta love that bitch ๐ lol
Great job Chris ๐
Can we bottle your intensity and sell it on the shelf beside the coconut water?! Amazing! ^5!
Strength: Deadlift @ 5×95-100-105-110-115
WOD: Fran
[Scaled w/35# (50% of my Front Squat 1RM) and Ring Rows]
Time = 8:23
I had SO much support from everyone! THANK YOU for that! Felt the Xfit love!
All I wanted to do was avoid burpees LIKE THE PLAGUE but I PR’ed, kinda, as I did Fractured Fran (5 Rds of 9 Thrusters, 9 Ring Rows) back in January and got 8:39.
Can’t believe I ACTUALLY did a WOD wherein I could have ended up doing 100 Burpees, if I missed the cap. I typically avoid things that strike fear into me like that. ๐
Nice time and even better that you showed up in spite of your fear.
Two PR’s! one of your time and one for overcoming a fear ๐
Aw, thanks! Yeah, I was excited. I pretty much would have done anything to avoid burpees! LOL!
WOW lots of good stuff happening with Fran today – first-timers getting great scores and people getting awesome PRs! Great job everyone!
WU x 2
Strength: Squat Cleans (x3)
95-115-135-145-155
WOD: Fran @ 75
Time 6:36
Fran @ 55#: 8:22
2 minutes off my best time.
Brought my sister with me as a drop in.
She’s in town from the UAE and has been doing some crossfit hybrid workouts over there for the last 6 months.
MOB
WU x 2
Strength: worked with my sister on front squat form and found an appropriate weight for her for the WOD.
WOD: Fran
Time: 8:20 RXed.
This is my worst time at Fran RXed. Did the first round unbroken.
Stupid.
Was gassed for the rest. It was a struggle.
My sister enjoyed the class and the atmosphere.
Plus the world map in the warm up room now has a beautiful red push pin in the UAE.
Great work Coach Amanda and the 6:45 crew!
A day late! but a post nonetheless :).
Mobility.
Warm-up X2.
Strength: Cleans @ 65,75,85,95,105
WOD: Fran
Time: 6:21
Thrusters @ 70
pull-ups proved to be the bottleneck for sure. Used blue band after the first round. Truthfully, going into the workout I didn’t get the notoriety of the workout, mid-way through the first round, boy did I ever get it. :). Great Class, thanks Amanda!
Mobility
WUx2
Strength – Deadlift x5
135 – 155 – 160 – 170 – 180
WOD: Fran
Scaled Thrusters @ 45# and ring rows
Time: 6:56
Mob WU X2
Strength Shoulder Press
WOD: FRAN
Scaled Thrusters @ #35 and ring rows
Time: 4:12
Nice to be back! Thanks for the great “Amanda Show” buddy! ๐
– mob
– wu x2
– Str: Back squats, 5x…
100-105-110-115-120
WOD: Fran
– 21-14-9…
– Thrusters @ 40# (should have done a bit more)
– Pull-Ups
time = 5:55 … Too fast, this will be my last “black band pull up” wod ๐
Mobility Wu x 1
Change for Change
Fran @ 65 lbs, with pink band
21 โ 15 โ 9
Thrusters & Pullups
7:01
Wanted to try this since I didnโt get to on Mondayโฆ.um so yeah for a good 10 minutes after the WOD my arms were numbโฆ.everyone says I will feel it tomorrow, weโll see. Look forward tackling this again in the future to see the improvements.
Fran: RX 5:35
PR : 22 seconds