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“Threshold Fran”

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

*There is a 5 minute cap on this one! Scale weight and pullups to be done under 5 minutes. Consequences for not finishing under 5 minutes will be swift and severe!*

David did his burpees REALLY fast

76 thoughts on “Reminder”

  1. WU x 2 (1 set of pullups only)

    Strength: Cleans
    5x 95-115-125-135-155×4 155×5

    WOD: “Threshold Fran”
    21-15-9 reps of:
    Thrusters 95# (21, 15, 7+2)
    Pullups (med. yellow band)
    Time: 5:41 for thrusters & pullups + consequences = 11:06

  2. Fran Rx’d

    4:38 – 1:18 PR

    If you start your day with Fran it can only get better from there right?

  3. I can honestly say that I hated this WOD. What a mind mess. When I was on my 15s, I realized that I wasn’t going to finish before the 5 minute mark. Yuck. It was difficult to keep going.

    CW x 2
    Push Press (5) 45-55-65-75
    WOD @ 45lbs and with small purple band.
    Time-6:23 + consequence

  4. WU x 2

    Should Press

    ‘Threshold Fran’
    Thrusters (45#)
    Pullups (purple 21, 15-9 with yellow)

    Time: 3:15

    Feel the burn!!! I had never done Fran before so I was not sure on weight. Next time, I would probably try 55#.

  5. Mob
    50 no show burpees (from yesterday)

    Front Squat
    95-110-125-140-155-165(pr 10)

    Fran @ 80#
    T – 4:53 (dec 9th 4:46 65# and medium purple band)

    This morning was a lot of firsts:
    First time doing No Show Burpees.
    First time doing Fran without the band.
    Most weight for front squat(165)
    Most pull-ups in a row (21)

    Thanks Joanne for talking some sense into me, 85# would have gotten me into consequence territory.

    1. Nice work Trent!! Your pull ups have come a long way! You flew through your first round of 30 yesterday!

  6. WU X 2(only 1 set pull ups)

    Strength: Overhead Squat
    35-35-35-35-35(basically practiced technique)

    100 singles in a row
    Practiced Doubles-0 in a row

    WOD: Fran
    Pull ups (green band)
    Thursters 45#

    Time: 4:54

  7. WU x 2

    Strength: Push Jerk x 5
    75-85-95-110-110 (Kept it light to work on form)

    WOD: “Threshold Fran”
    Thrusters (55#)

    Time: 4:59

      1. Ha, surprise !

        I’ll show up this afternoon, and stay when there is room for me.

        looking forward to seeing you all!

  8. Lunch Express

    WOD: “Threshold Fran”
    Pullups (med purple band)
    Thrusters (45#)

    Time: 4:12

    Time sure goes fast! wow .

  9. wu x 2 (only 1 set of pull ups)
    strength – Cleans x 1
    45, 55, 60, 70, 75(F), 70 feeling sick to my stomach this morning

    WOD: WOD: “Threshold Fran”
    Pull ups (green band should have used one more band after yesterday)
    Thrusters (35# )

    Time: 6:00 & consequence’s total time = 11:32 (not a good WOD when your not feeling that good made it home without being sick)

  10. Express Class
    WOD: “Threshold Fran”
    Pull ups (used last 2 bands for round one and green band for last two rounds)
    Thrusters @ 45#

    This was just gross…..Pull Ups were the worst part
    4:57….just made it 🙂

  11. CFWU x 2

    Strength – Push Jerks x 3

    WOD – “Threshold Fran”
    Thrusters 95#
    Time: 9:36 (Fran 5:54 PR by 1:48)
    The PR was worth consequences

    1. Nice Rx Jamie! Congrats on the PR!
      I just couldn’t catch you on the Burpees.
      I would have cheered you on but I didn’t want to puke on your shoes.

  12. WU x 2 (managed 5 kipping pull-ups in a row…technique is getting better?)

    Daily 100 Singles – 1:00 even

    Strength – Cleans x 1
    135(3) – 145(3) – 155 – 165 – 175 (PR)

    “Threshold Fran”
    Thrusters @65#
    Pull-ups (small purple + small beige band)

    Time: 5:23 + Burpees = 11:56

    That hurt.

  13. WU x 2(1 set of pull ups)

    Back Squat 5’s

    “Threshold Fran”
    Thrusters @55#
    Pull-ups (medium yellow band)

    Time: 4:33

    Really happy with my time, back on december I used big yellow band and same weigth 5:52, Today I did a PR of 1:19 sec.!!!

    Good Job Everyone!!

  14. WU x 2 (only 1 round of pull ups)

    Strength: Back squat (x1)
    *last rep was very questionable for depth*

    WOD “Threshold Fran”
    Thrusters @55#
    Pull ups (with second smallest band)
    Time = 4:43

    That was 283 seconds of pure and utter suck!

    After yesterday’s assault on my shoulders with the pullups and jerks, there was no way I was trying this as Rx. I opted to scale both the thruster weight and to do pull ups with a band (anything to avoid the burpee penalty) and I am SO GLAD I DID!

    Great work 5:30 crew!

  15. WU X2
    Practiced some thrusters 35-40-45-50-55
    (still being cautious with shoulder)

    WOD: 21 – 15 – 9
    Thrusters: 21 @ 45#; 15+9 @ 35#
    Pull-ups: Red band
    Time: 7:17 + 50 burpees = 14:10

    Many words come to mind for this WOD, but for now I’ll just stick with Horrible!
    Worst part was being the last one to finish the WOD and the only one doing burpees in my heat. I really wanted to quit. If that was a mental test…. I’m sure I failed.
    Thought I was choosing ‘wisely’, but guess I didn’t fully consider how little I’ve done with overhead weights in the past few months.
    (Oct 2010 – time was over 9 minutes with the same band and 45# — wish I could have at least stuck with the 45)
    ~ Movin’ on to happier thoughts now…. 🙂

    1. If that was a mental test, I would say you passed with flying colors! You persevered and finished a very tough WOD despite the voices in your head begging you to stop! As you said, you’re just getting back to putting weight overhead. Give yourself some time to build up that strength again. 🙂

    2. Thanks guys..
      …. sometimes need reminded about the positives:
      – I got ‘extra’ cardio work – which I needed, as it is a goat for me.
      – My shoulder is improving and glad I didn’t have to modify the workout.
      – Proud to say I didn’t quit!!

      Congrats to everyone able to do this is under 5:00!! … but don’t you wish you could have had the longer 10+ minute workout 😉

  16. Deadlifts – 3RM
    135-185-225-275-315 (PR for Reps)

    “Fran Threshold”
    Thrusters (75#)

    Time —> 4:57

    I got home, it was so nice out and I was feeling great.
    So…one hour after the WOD…

    5km Run —> 28:03 (5:37 pace)

    oh… and the Ice Cream stand on Mountain Rd. near Evergreen is open!

  17. Push jerk x 5 to 135
    Wod threshold Fran
    Thrusters 75#
    Pull ups med. band
    Time 4:29
    Last Fran w/ same weight and band on Dec 6 time 5:23
    PR of 54 sec

  18. mobility; wu x 2 minus a set of pull-ups

    strength: front squat singles: 75, 85, 95, 110, 122 (pr)

    Fran @ 35 pounds substituting push ups for pull-ups-that’s what saved me!

    Thanks for getting me the box, Kevin!

    Good work everyone!

  19. Push Press x 5: 60-65-70-75-80

    WOD: Threshold Fran
    Thrusters @ 55#
    Pull Ups with second smallest band
    Fran Time = 7:45 + 50 Burpees. Total WOD Time = 13:21

    Well that sucked! I can relate to Gillyon’s comment about realizing in round 2 that I was not going to make the 5 minute time cap. I think it was that point in the work out that I started to swear. I sucked it up, kept going, only to feel totally disheartened yet again when at burpee # 15 I was seriously questioning how was I ever going to get 35 more done. Glad to have gotten it over with early in the day, but it lingered all day.

    Congrats to all the impressive PR’s today, and to everyone who did this in sub 5:00.

  20. WU x 2
    Still very sore from Sat. Burpees and yesterday’s WOD

    Shoulder Press

    ‘Threshold Fran’
    Thrusters (45#)
    Pullups (purple 21-15, added smaller purple for the 9)

    Time: 4:59… (ouf!!!)
    Didn’t think I could do those last 9 pull ups so fast. Then I just let myself go on the floor… should’ve gotten out of the bands first… might’ve looked a bit funny for the people watching…

    First time doing Fran with actual Thrusters so I guess this is a PR! 🙂

  21. 1xmob

    Press x 1
    95×10-115-125-135-145-155-160 pr

    Kevin predicted burpees.. Damn I hate it when he’s right!! Lol. Missed the cap for 2 pullups!! 🙂 50 burpees right after!! Extra fitness? Great day at CFM..

  22. 1 WU
    Shoulder warmup/physio

    WOD with 35# thrusters and med blue band for pull ups

    Phew!! I already owe 50 burpees
    2 days of lots of pull ups was tough 🙂 but maybe it help me get 2 no band pull ups unbroken in warm up…did 3 more singles, then added band….hey I was happy with 1/2 without the band – it’s progress!!

    Good job Lunch Ladies – yeah for no burpee class!!

    Did I by chance leave $12 on the warmup 1/2 wall??? Was too rushed 🙁

  23. WU X2
    Puch Press 1’s
    70-85-95-105-115-120 PR!

    Threshold Fran
    Thrusters (35#)
    Pullups (widest band)

    5 min time cap (50 burpess penalty if over)

    Time: 4:06

    400m run (will this ever be fun?)

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