Fran

Monday Jul 16 2018


We're giving you one of the original CrossFit workouts. Any real CrossFitter knows their Fran time, and now you'll have a chance to either improve yours or set the standard for your next attempt. 
Go hard and hang on for the ride. This. Should. Hurt. 
1.) Fran ☠️☠️☠️
21-15-9
Thruster 95/65lb
Pull-ups
10 Min Cap
2.) 5 Overhead Squat every 3 minutes for 3 rounds @ approx. 80%
*3.) Partner 1000m Sled Push 3x45lb/2x45lb, alternate every 100m
*4.) 40’ Front Rack Carry (rig to rig) 225/155lb
5 Rope Climb
40’ Front Rack Carry 225/155lb
3 Rope Climb
40’ Front Rack Carry
1 Rope climb
*5.) 5 rounds
10 Parallel Ring Rows
10/7 cal Assault Bike
*6.) 7 minutes alternating every 30 seconds
Hollow Rock
Superman

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Brett Kohout151d

Was literally just today talking about when Fran would come up again. Spooky...👀

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Amanda Zeamer151d

I was just thinking that!!!

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Sylvia Christensen 151d

I just gave knuckles for the last Fran... #spookypookie

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Theresa Rosenquist150d

You guys do know ALL the coaches can read your mibds right?

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Jennifer McFall150d

I'm missing some good workouts

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Whiteboard
130# ohs.
2:35, 225# BS
Assult bike/rows
First time. Possibly last time.
4:57 | 0:48 pr
Wasn’t. Ready. For. This. Yet 🤢
3:10 first timer
130# OHS; ring rows & AB; Hollow rock & superman
4:02RX 7 second PR first time doing pu in 2 months, 175 ohs,
3:06RX; OH squat-135,155,185
4) 40’ front rack carry 5 rope climbs 40’ front rack 3 rope climb 40’ front rack 1 rope climb
First timer
135# OHS
5:55 no pr
145# OHS
1:59 (7 second PR)
225 OHS
Backsquat emom x9 5 reps@ 195, 3 @210, 1@220/ set of 8 reps strict press @95#/ front rack carry/legless rope
5:40 mods
👶🏼 mods: 55#, green band // OHS 65#
18 second PR.
4:23 - PR but hit my chin on the pullups in first set 😡
Thrusters unbroken, pullups all over the place, I want a re-do.
3:41...first timer here sooo PR? Lol
OHS 125#, front rack carry/rope climbs, hallow rock/Superman, ring rows/ass bike, 4 rounds of 7 power C&j/14 HSPU/200m run
5:36 - PR by 1:07
105# OHS
Pull-ups still a large limiting factor but coming! 125# OHS. Rev hyper, GHD, TTB - 2 rds. + mob.
00:41s PR
185# OHS
3:13 (30 sec PR after looking back)
OHS 1 rd @ 165# / 2 @ 185#
7:38 55#. 75#ohs
10 second PR! / Forearm burn and grip strength are still limiting factors. Thrusters were UB / Pull-ups: 21 UB, 8-7, 3x3 / OHS @ 225#
:31pr OHS ^95# didn’t make it to 80% 😬. Dying.
3:44 (1:04 PR)
130# OHS
BS Fran at#75.OHS: 65×5 (racked from high) BFR bike × 5 min, WL & Knee ext.
felt meh today, but it's still over 3 minutes better than a year ago. At that pace I'll almost have Justin by next year
2:33 not PR but close!
OHS @ 135#
PR by :58, but 🤮
2 sec pr