Hopper Trailer

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!


21-15-9 reps of:
Thrusters (95/65#)

Compare to July 13/13

HOPPER VIDEO coming soon!


139 thoughts on “Hopper Trailer”

  1. Valerie Arseneau

    I finally have a Fran time to benmark ๐Ÿ™‚

    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!

      1. Valerie Arseneau

        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.

  2. WUx2

    Strength – Front Squat x3

    WOD “Fran” as Rx’d


    PR of 1:05 from December 23 2011

    Great job morning crew!

  3. Strength: 5 x 95,105,115,120,125

    Fran (yay I now have a time to compare to and strive to do Rx)
    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.

    1. Great job 6am crew! everyone pushed hard and beat the 10min. time cap! ๐Ÿ™‚
      Awesome job on the trailer Patrick! You are very talented! Can’t wait to see the actual video!

  4. Francis Lavoie

    WU x 2

    Strength Front Squats

    5 x 70-75-85-95-100

    WOD “Fran”


    Thrusters (95/65) 50% front squats done at 50

    Pull ups Blue and purple ban

    Time 5:25

  5. Mobility
    WU x 2

    Strength: Push Jerk
    5x 45, 50, 55, 60, 70

    WOD: Fran
    Thrusters @40# unbroken
    Pull-ups (Blue band, 10 of them on green band)
    Time: 6:52

    Great job 6 a.m. ๐Ÿ™‚

  6. Mob/WUx2
    Strength: overhead squat 35/35/40/40/40 ๐Ÿ™‚

    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

  7. mobility x 1
    dead lift


    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

  8. Mob
    WU x 2

    Strength – Clean x 5

    40-45-50-55-60 x 2 (failed on next 3)

    WOD : Fran


    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

  9. 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.

    Sandbag Thrusters (80#)
    Butterfly Pullups


    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!

    1. Valรฉrie Arseneau

      This is why you are a leader at the gym. Switching things up to keep it challenging! Impressive

    2. 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”

  10. 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? ๐Ÿ˜€

  11. WU x 2
    Deadlift x 5

    Wod. โ€œFranโ€
    @ 45#
    Blue band first 13, then blue + skinny

    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 ๐Ÿ™‚

    Thanks for cheering me on, 8:30 class!

  12. Mobility
    WU x 2

    Strength: Deadlift x 5

    WOD: Fran
    Thrusters 50#
    Pull-ups (green)

    Time: 8:04


  13. 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

    1. You’re crazy. Who does Fran in 4 minutes their first try. Nice. ๐Ÿ™‚

      Do you even Fran brah?

  14. 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

    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 ๐Ÿ™‚

      1. It was a good one Mario – you would have liked it ๐Ÿ™‚ 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 ๐Ÿ™ Makes it hard to do the same WODs as you guys.

  15. mob wux2
    Overhead Squat

    WOD: Fran 21-15-9
    Thrusters 95#
    Pullups Blue band
    Time: 8:46

  16. Wux2
    Strength. Thrusters x3
    WOD. “Fran”. 21-15-9
    Thrusters 95lbs
    Pull ups
    7:12 rx. 45sec pr
    Rob Brydges

  17. Shawn Johnson

    Strength: Snatch x5
    70-80-90-100-105 (last couple were power snatches. Working on catching lower)
    WOD. โ€œFranโ€ 21-15-9
    Thrusters 95lbs
    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!

  18. 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
    Thrusters – 45#
    Pull-ups – Blue Band


    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.

    1. I can totally relate! I am super frustrated with mine as well, I’m regressing. Stick with it! ๐Ÿ™‚

  19. 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. ๐Ÿ™‚

  20. Mobility
    WU x 2

    Strength: Push Jerk x 5

    WOD: Fran
    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.

  21. 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€“ youโ€™re so quick to both โ€œdiagnoseโ€ and cure my form issues. ๐Ÿ™‚

    WOD: Fran

    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.

  22. Mobility
    WU x 1

    Practice thrusters x 5

    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 :))


  23. Met Fran for the first time today! Had a ‘game plan’…Pfffttt!


    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..

    Pull ups (with blue band) *shaking fist!*

    Time: 7:35

  24. Mob
    WU x 2

    Strength – Front Squat + a relatively good knee day ๐Ÿ™‚
    10 x 10, 5 x 15-20-25-30

    WOD – ‘Gimpy’ Fran
    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!

  25. Mobility
    Foam rolling
    WU x 2

    Thrusters x 5 reps

    Wod : Fran

    Thrusters (95#)

    Time : 7.37RX
    First Time doing Fran

    Fun class Marie-no.

    Great job 545

    1. Excellent work on you first encounter with Fran. She will keep you coming back for more…. guaranteed.

  26. Mob / WU

    Thrusters x 5
    95 – 95 – 115 – 125 – 135(1)

    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!

  27. M + WU4 x2 (pullup w/black band)

    Strength – dead lift

    WOD – “Fran”
    Thrusters @ 30 lb ( 50% of lowest of PP/front squat)
    Pull ups (ring dips)

    Time 5:40

  28. WU x 2
    OHS x5
    90-105-120-135(4)-150(1) 5# PR

    Wod : Fran Rx

    Thrusters (95#)

    Time : 7.50
    1st time doing Fran Rx
    PR of 10# and 48 secs

  29. Wu x 1

    Strength: thrusters x 3

    Wod: “Fran”

    5:20 RX’d

    2:24 min and 10# PR

      1. 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.

  30. Vanessa Champion

    First time thruster practice

    WOD: Fran
    Thrusters 40#
    Pull ups black band

    Time: 6:20

  31. 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.

    1. Or you could indulge just a little bit and share the chips..not eat the whole bag ๐Ÿ™‚

  32. Mob
    WU X 2

    Warm up Thrusters x5

    Fran @ 55#
    With blue & red band
    Time : 6:41

    Dear future Jenn, whatever you do, DONT STOP!

    Thanks Jack & Amanda for the push.

    1. You did great. Fran is a head game. She makes you doubt yourself but rest assured, you are better than her. ๐Ÿ˜‰

    2. Great job Jenn! Take Fran out to a football or rugby field and lets see how she measures up….

  33. Mobility
    WU x 1

    47Burgener x 2

    Strength: OHS (x5)
    Did from floor and snatched (squat) bar up once for each set. PR for squat snatch!! ๐Ÿ™‚
    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
    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 ๐Ÿ™‚

      1. Uh…weird…

        Somehow it didn’t include my witty “Insert Bette Midler singing, ‘Did you ever know that you’re my hero…?’ here” comment…

  34. Mobility
    WU X 2

    Practiced some Thrusters and pullups

    WOD – Fran


    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.

    1. 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. ๐Ÿ™‚

    2. Wow, nice! ๐Ÿ™‚

      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! ๐Ÿ™‚

  35. WUx2

    Strength โ€“ OHS x3

    70 95 105 115

    WOD โ€œFranโ€ as Rxโ€™d

    Timeโ€“>7:36. PR 1:09 from Feb 2011

  36. Mobility
    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

  37. WU x 2

    Front Squats x 5:

    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

  38. mob
    wu x 2
    50 no show burpees

    Strength – practice thrusters 35-45-50

    WOD: Fran
    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!!

  39. WU x 2
    OHS x5
    90-105-120-135(4)-150(3) 5# PR

    Wod : Fran Rx

    Thrusters (95#)

    Time : 6:56

    This was actually my first time EVER doing Fran! Gotta love that bitch ๐Ÿ˜‰ lol

  40. 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. ๐Ÿ˜›

  41. WOW lots of good stuff happening with Fran today – first-timers getting great scores and people getting awesome PRs! Great job everyone!

  42. 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.

    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.
    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!

  43. A day late! but a post nonetheless :).

    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!

  44. Mobility

    Strength – Deadlift x5
    135 – 155 – 160 – 170 – 180

    WOD: Fran
    Scaled Thrusters @ 45# and ring rows

    Time: 6:56

  45. Mob WU X2

    Strength Shoulder Press

    Scaled Thrusters @ #35 and ring rows
    Time: 4:12
    Nice to be back! Thanks for the great “Amanda Show” buddy! ๐Ÿ™‚

  46. – mob
    – wu x2
    – Str: Back squats, 5x…

    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 ๐Ÿ™‚

  47. Mobility Wu x 1

    Change for Change

    Fran @ 65 lbs, with pink band

    21 โ€“ 15 โ€“ 9

    Thrusters & Pullups


    Wanted to try this since I didnโ€™t get to on Mondayโ€ฆ.um so yeah for a good 10 minutes after the WOD my arms were numbโ€ฆ.everyone says I will feel it tomorrow, weโ€™ll see. Look forward tackling this again in the future to see the improvements.

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