How many Frans can you do?

Strength = Thrusters

AMRAP in 10 min
21-15-9 reps of
Thrusters (95/65# or 50% PP/FS)

Charline makes it look too easy
Charline makes it look too easy

48 thoughts on “How many Frans can you do?”

  1. Mobility
    WU x 1
    100DU’s (broken)
    20KBS 50#
    10 Wall balls
    Group mobility

    Thrusters x 5

    WOD: AMRAP in 10 min
    21-15-9 reps of
    Thrusters @ 75#

    Score: 102

  2. Thrusters x 5

    WOD: AMRAP in 10 min
    21-15-9 reps of
    Thrusters @ 55#

    132 reps. Decided to go lighter to up the intensity. Happy to finish my 2nd set of thrusters & pullups! Fun class Marie-No!

  3. Thrusters x 5
    35 -40-40 (took the rest of the time to tape my wimpy hands)

    WOD: AMRAP in 10 min
    21-15-9 reps of
    Thrusters @ 40#

    116 reps

    Pretty happy with this! End July I did regular Fran at 7 mins with 40#. This AM I finished my round 1 around 7:30. I was pacing a little cuz I was aiming to do 1RD + the 21s. Didn’t quite make it but was happy to be close to my last Fran time.

    I like Fran. Until the next day when my Quads get angry…

    Good Class Marie-No!

    1. oh and, no hand rips! Hazzah! I still need to work on my pull ups so I can do more than 2-3 reps of kipping pull ups at a time. I think I have the muscle to do 4-5 but my wimpy hands are well… wimpy!

  4. Mobility
    Warm up x1
    Group mobility
    Practiced Thrusters: 15, 20, 25, 30, 35

    21-15-9 reps of: thrusters #25, pullups (green)

    Completed 102 rep! Great class Marie Noelle!
    Great work everyone!

  5. Mobility + WUx1
    Lacross ball back and calves

    Strength thrusters

    AMRAP Fran 10mins
    Thrusters 40#
    Pull ups green+blue band
    Total 97

    Last Fran I did black band

    Thanks for switchin the purple band for blue Kevin! Definitely needed

  6. Mob + WU x 1 + more mobility

    5×45, 5×55, 5×65, 4×75, 3×85

    AMRAP Fran 10 minutes @ 65# and black band

    I guess I can only handle one Fran at a time… completed 1 full Fran + 8 thrusters. 98 reps.

  7. Strength Thrusters 5×5
    45-55-65-75-80 seemed to be heavy from the get go

    Wod: AMRAP Fran 10 min

    55# and “green” band equivalent

  8. Mobility

    Group WU

    Strength: Thrusters


    10 min AMRAP Fran

    Thrusters @40#
    Pullups (Purple Band)

    Total: 128

  9. Mob + WU x 2 + Group WU & Mob

    Strength: Thrusters – 25-30-35 (Sore shoulder this week, less weight)

    WOD: Fran (AMRAP in 10 Mins @ 30# & Blue Band…More weight next time, trying to be easy on the shoulder!)

    1 full Fran and 21 Thrusters – 111 Reps.

    Thanks Marie-No!! 😀

  10. Mobility
    Group Wu and Mobility

    Thrusters x5


    Total= 147 reps

    Felt very tired today thrusters felt really heavy energy felt low not the best feeling day. Need to try this again when feeling normal. First round of Fran was in 4:43 last time was 5:10 so not all a bad day can still get a lot of time off it though.

  11. Mob
    WU x 1
    Group Warm up and mobility

    Thrusters x 5

    WOD: AMRAP Fran 10 Mins


    Thrusters – 35#
    Pullups – black band

    Score: 90 – exactly 1 round at 9:55 (stuck with black band on pull ups through all rounds, where in the last WOD had to switch to ring rows!) progress…..

  12. mob wux1
    group wu
    strength truster
    95×5 5 time
    wod AMRAP 10 min
    thruster 75#
    pull up (scale push up
    left forearm was to sore

    1 round 21 truster 21 push up 5 truster
    had to stop around 9 min

    score 137

  13. Mob Wu x 2
    Group Wu with the bar and mobility….ouch!

    Wod: Rehab Fran
    AMRAP 10 mins
    Front squats @ 35lb and one arm Ring rows.
    Reps 130

    Thanks Joanna and the 4:15ers for a fun class despite my bummed left shoulder at the moment. By the sounds coming from the Fran people…I am lucky my shoulder is frigged!

    1. Yes, consider yourself lucky. AMRAP Fran is worse than Fran. I think I’d like to meet your friend Rehab Fran. She sounds like my kind of girl….

      Great job today Laura. That’s a lot of reps 🙂

  14. Mobility
    Group warm up
    Thrusters x 5
    Thanks Lance for letting me use your bar.

    Amrap Fran
    Thrusters (95#)

    Score . 102 reps Rx
    Fran time was 735ish no pr
    Mental block on picking up the bar on the second set of 21 thrusters

    Fun class Jeff

  15. WU x1


    Group WU & mobility

    Thrusters x 5


    WOD: AMRAP in 10 min

    21-15-9 reps of
    Thrusters @ 85#

    100 Reps

    Fran was her usual nasty self…

  16. Mob
    WU x 1
    Group Warm up and mobility

    Thrusters x 5

    Only did 3 sets, 65, 95, 95

    WOD: AMRAP in 10 min

    21-15-9 reps
    Thrusters/ Pullups

    105 Reps, Rx’d

    Every time I think it cant get any worse… 😀

    Fun class and thanks for all the tips Coach Jeff, 🙂

    1. You are a force to be reckoned with! Great job on this workout today, it was impressive to watch you do it. 🙂

  17. Mob
    Wux1 (first time pink band)
    Strength- thruster

    AMRAP in 10 min
    21-15-9 reps of
    Thrusters 45 lbs
    Score: 101
    Sore shoulder didn’t help the WOD today.

    Great class 4:15
    Thanks Joanna

  18. Mobility
    Group warm up

    Strength: Thrusters

    WOD: AMRAP in 10 minutes
    Thrusters #40/Pullups (blue band)

    Reps: 111

  19. Mobility + Group WU

    Strength: Thrusters

    FRAN: 21-15-9
    Thrusters @ 55#
    Pull Ups: Set of 21 with Pink Band
    Set of 15: First 9 or 10 with Pink Band and then traded for the heavier Blue band
    Set of 9: Blue Band

    Total Reps = 90

    Quite bummed, as I dropped the thruster weight, hoping to get more reps. Unfortunately, the pull ups were AWFUL and I ended up doing a lighter weight Fran at more time than it usually takes. I blame it on my poor diet, busy work week, lack of sleep & a cold this week.

  20. Mob
    Wup x 1
    Group Mob and Wup

    Strength – Trusters
    5 x 20, 25, 30, 35, 40

    WOD: AMRAP in 10 min of Fran
    21 – 15 – 9 of thrusters and pullups (30lbs and blue band)

    Total = 132

    Note to self – move quick in the transitions and kip better.
    Also could have tried the skinny pink band or 35lbs.

    Thank you for the tip on the front squat Jeff

  21. Mobility

    Group barbell WU x 2

    Strength: Thrusters (5×5)

    WOD @ Rx
    AMRAP 10 min Fran (yes, there is something worse than “Fran”)

    Thrusters @ 65#
    Pull ups

    Total = 118 reps

    Effin’ pullups.
    The end.

  22. I have done Fran (or a variation of it, like today) 7 or 8 times. My times keep getting longer and longer, and I wonder if it’s because I like it less & less each time?

    At 9:36 I had 3 pullups left and something started hurting too much in one of my wrists so I stopped. My best Fran time is 6:28 I think. I’m a loooong way off from that. Boo.

    Thanks for the class Joanna, and for not letting up on me.

    1. You did awesome amanda! My friend that was watching was so impressed with your form she said she was watching you thru the WOD and could tell you were a good athlete and coach!!

  23. WU+Mob
    Strength Thrusters
    46-65-85…should have kept going but I was having a blah moment/day

    Thrusters 65#
    Pull-ups black + pink band
    112 reps

    I was winded at the end but after 2 mins I felt like I could have gone harder. I have never done just Fran, only variations. Someday I will tackle her head on.

  24. Mob + WU + Group WU

    Thruster 5-5-5
    135-155-175 (called it quits here, hard to generate power to push weight up)

    WOD: AMRAP 10 mins Fran (scaled 70#) = 98 reps

    Scaling did not help, I just did not have anything in me today. Still feel sluggish even the morning after.

  25. @ MCF

    Strength – Push Jerks X5

    WOD: 4 rounds (Scaled)
    5 Muscle-Ups (Bar Muscle-Ups)
    20 Toes through rings


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