Smart move, I’m doing the same. 5min of Rx Fran nearly kills me.
Valerie Arseneau
Thrusters x 5
35 -40-40 (took the rest of the time to tape my wimpy hands)
WOD: AMRAP in 10 min
βFranβ
21-15-9 reps of
Thrusters @ 40#
Pullups
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!
Valerie Arseneau
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!
Ginette
Mobility
Warm up x1
Group mobility
Practiced Thrusters: 15, 20, 25, 30, 35
hi. Please cancel my 5:45 class – I left a voice mail on Kevin’s phone
Jenna C
Can you please cancel my 5:45 class
Steph L
Mobility
WUx2
Group WU
Strength: Thrusters
35,40,45,50,55×5
WOD:
10 min AMRAP Fran
21-15-9
Thrusters @40#
Pullups (Purple Band)
Total: 128
Jill
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!! π
Lance
Mobility
Wux1
Group Wu and Mobility
Thrusters x5
95-135-155-165
WOD
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.
Amanda
What. That is ridiculous. And of course I mean that in a positive and loving way.
Lance
Yeah oh well next time im gonna crush fran π
Lora
You PR’d your Fran time, and you weren’t feeling well?? OMG Lance, you did amazing on this WOD. π
Julie J
Mob
WU x 1
Group Warm up and mobility
Thrusters x 5
35-40-40-40-35
WOD: AMRAP Fran 10 Mins
21-15-9
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…..
mob wux1
group wu
strength truster
95×5 5 time
wod AMRAP 10 min
Fran
21-15-9
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
Laura K
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!
Lora
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 π
Jack
AMRAP Fran
120 reps RX’d
Jeremy L
Mobility
Group warm up
Thrusters x 5
45-95-125-135-155
Thanks Lance for letting me use your bar.
Amrap Fran
21-15-9
Thrusters (95#)
Pullups
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
Marcel
WU x1
Mobility
Group WU & mobility
Thrusters x 5
65-85-95-105-125
WOD: AMRAP in 10 min
βFranβ
21-15-9 reps of
Thrusters @ 85#
Pullups
100 Reps
Fran was her usual nasty self…
CAM
Mob
WU x 1
Group Warm up and mobility
Thrusters x 5
Only did 3 sets, 65, 95, 95
WOD: AMRAP in 10 min
βFranβ
21-15-9 reps
Thrusters/ Pullups
105 Reps, Rx’d
Every time I think it cant get any worse… π
Fun class and thanks for all the tips Coach Jeff, π
Amanda
You are a force to be reckoned with! Great job on this workout today, it was impressive to watch you do it. π
Jackie
Mob
Wux1 (first time pink band)
Strength- thruster
34,40,45,50,55
WOD
AMRAP in 10 min
βFranβ
21-15-9 reps of
Thrusters 45 lbs
Pullups
Score: 101
Sore shoulder didn’t help the WOD today.
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.
Natacha
Sounds like you’re being a little too hard on yourself!
Jen C
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
Lora
Mobility
Group barbell WU x 2
Strength: Thrusters (5×5)
65-85-105-115-125
WOD @ Rx
AMRAP 10 min Fran (yes, there is something worse than “Fran”)
21-15-9
Thrusters @ 65#
Pull ups
Total = 118 reps
Effin’ pullups.
The end.
Amanda
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.
Steph L
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!!
Amanda
What a nice thing to say, thanks Steph!
Kimmy
WU+Mob
Strength Thrusters
46-65-85…should have kept going but I was having a blah moment/day
WOD
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.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Looking strong Charline. Welcome to the CFM gang.
Mobility
WU x 1
100DU’s (broken)
20KBS 50#
10 Wall balls
Group mobility
Thrusters x 5
95-95(3)-95-95-95
WOD: AMRAP in 10 min
βFranβ
21-15-9 reps of
Thrusters @ 75#
Pullups
Score: 102
Cancel me for the 830 class.
Thrusters x 5
45-55-65-75-85
WOD: AMRAP in 10 min
βFranβ
21-15-9 reps of
Thrusters @ 55#
Pullups
132 reps. Decided to go lighter to up the intensity. Happy to finish my 2nd set of thrusters & pullups! Fun class Marie-No!
Well played ma’me!
Smart move, I’m doing the same. 5min of Rx Fran nearly kills me.
Thrusters x 5
35 -40-40 (took the rest of the time to tape my wimpy hands)
WOD: AMRAP in 10 min
βFranβ
21-15-9 reps of
Thrusters @ 40#
Pullups
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!
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!
Mobility
Warm up x1
Group mobility
Practiced Thrusters: 15, 20, 25, 30, 35
Wod:”Fran”
21-15-9 reps of: thrusters #25, pullups (green)
Completed 102 rep! Great class Marie Noelle!
Great work everyone!
Mobility + WUx1
Lacross ball back and calves
Strength thrusters
5×35-40-45-50-55
AMRAP Fran 10mins
21-15-9
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
Mob + WU x 1 + more mobility
Thrusters
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.
Thrusters 5rm
45-55-65-75-85(3)
Wod with 50#
122 reps… Felt a little nauseous for an hour after that
Nice work Natacha! π
Great pic Charline! Looking strong!
Strength:
Thrusters (x5) -> 45 – 65 – 85 – 95 – 105
WOD:
AMRAP: FRAN @ 85#
102 Reps
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
Anyone made it past the 2nd set of 15s?
I barely made it past the first set…
LOL Amanda π
hi. Please cancel my 5:45 class – I left a voice mail on Kevin’s phone
Can you please cancel my 5:45 class
Mobility
WUx2
Group WU
Strength: Thrusters
35,40,45,50,55×5
WOD:
10 min AMRAP Fran
21-15-9
Thrusters @40#
Pullups (Purple Band)
Total: 128
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!! π
Mobility
Wux1
Group Wu and Mobility
Thrusters x5
95-135-155-165
WOD
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.
What. That is ridiculous. And of course I mean that in a positive and loving way.
Yeah oh well next time im gonna crush fran π
You PR’d your Fran time, and you weren’t feeling well?? OMG Lance, you did amazing on this WOD. π
Mob
WU x 1
Group Warm up and mobility
Thrusters x 5
35-40-40-40-35
WOD: AMRAP Fran 10 Mins
21-15-9
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…..
mob wux1
group wu
strength truster
95×5 5 time
wod AMRAP 10 min
Fran
21-15-9
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
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!
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 π
AMRAP Fran
120 reps RX’d
Mobility
Group warm up
Thrusters x 5
45-95-125-135-155
Thanks Lance for letting me use your bar.
Amrap Fran
21-15-9
Thrusters (95#)
Pullups
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
WU x1
Mobility
Group WU & mobility
Thrusters x 5
65-85-95-105-125
WOD: AMRAP in 10 min
βFranβ
21-15-9 reps of
Thrusters @ 85#
Pullups
100 Reps
Fran was her usual nasty self…
Mob
WU x 1
Group Warm up and mobility
Thrusters x 5
Only did 3 sets, 65, 95, 95
WOD: AMRAP in 10 min
βFranβ
21-15-9 reps
Thrusters/ Pullups
105 Reps, Rx’d
Every time I think it cant get any worse… π
Fun class and thanks for all the tips Coach Jeff, π
You are a force to be reckoned with! Great job on this workout today, it was impressive to watch you do it. π
Mob
Wux1 (first time pink band)
Strength- thruster
34,40,45,50,55
WOD
AMRAP in 10 min
βFranβ
21-15-9 reps of
Thrusters 45 lbs
Pullups
Score: 101
Sore shoulder didn’t help the WOD today.
Great class 4:15
Thanks Joanna
Mobility
WUX1
Group warm up
Strength: Thrusters
25-35-40-45-50
WOD: AMRAP in 10 minutes
“Fran”
21-15-9
Thrusters #40/Pullups (blue band)
Reps: 111
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.
Sounds like you’re being a little too hard on yourself!
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
Mobility
Group barbell WU x 2
Strength: Thrusters (5×5)
65-85-105-115-125
WOD @ Rx
AMRAP 10 min Fran (yes, there is something worse than “Fran”)
21-15-9
Thrusters @ 65#
Pull ups
Total = 118 reps
Effin’ pullups.
The end.
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.
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!!
What a nice thing to say, thanks Steph!
WU+Mob
Strength Thrusters
46-65-85…should have kept going but I was having a blah moment/day
WOD
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.
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.
@ MCF
WUx2
Strength – Push Jerks X5
95-105-115-125-125
WOD: 4 rounds (Scaled)
5 Muscle-Ups (Bar Muscle-Ups)
20 Toes through rings
Time–>11:59