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Sunday

220206

Workout of the Day

42

Time-Priority Fran
For reps:

60 seconds of thrusters
60 seconds of pull-ups
45 seconds of thrusters
45 seconds of pull-ups
30 seconds of thrusters
30 seconds of pull-ups

♀ 65 lb ♂ 95 lb

This workout takes 4.5 minutes, with no rest between exercises. Post total reps completed to comments.


Scaling:
A classic combination of thrusters and pull-ups. Beginners can reduce the loading and modify the pull-up in order to push the pace with minimal rest.

Beginner Option:
For reps:
60 seconds of thrusters
60 seconds of jumping pull-ups
45 seconds of thrusters
45 seconds of jumping pull-ups
30 seconds of thrusters
30 seconds of jumping pull-ups

♀ 35 lb ♂ 45 lb

Comments on 220206

45 Comments

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Doug Brubacher
August 4th, 2024 at 12:58 am
Commented on: 220206

CFWUx2 45*10dl/thr*2 95*10dl/5thr

61 reps

10-15

10-13

4-9

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Clara Thompson
May 24th, 2022 at 2:03 am
Commented on: 220206

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Clint Michael
May 19th, 2022 at 11:34 am
Commented on: 220206

60 reps - Rx’d

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Sebastian Wieczorek
May 18th, 2022 at 11:29 am
Commented on: 220206

next day


wu: echo, balance board

skill: bar basics


wod: time priority fran

60 - 45 - 30 sec

thruster 35 kg = 21, 15, 9

ring rows = 29, 19, 12


post: echo, accessory

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Diego Iriberri
March 25th, 2022 at 7:22 pm
Commented on: 220206

35kg

23 T

21 P

12 T

10 P

8 T

9 P

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Nate Gordon
March 11th, 2022 at 8:33 pm
Commented on: 220206

thrusters 21-14-10

pull ups 21-12-10


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Leonel Manzilla
March 5th, 2022 at 4:33 am
Commented on: 220206

Thrusters 21/15/9

Mixed Butterfly PU and Kipping PU 21/15/11


92 reps



Male RX 175cm84kg24y

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Jeff Chalfant
March 1st, 2022 at 12:29 am
Commented on: 220206

A day late, and scaled but better than never, which is what I wanted to do with this one!

40lb. Dumbells/strict overhand grip pull-ups

19-20 thruster/15-18 pullups

11-15 thrusters/13-15

12-13/8

Lost track of rounds because of a weird :15 interval timer and not very good at counting today!

Not much warmup today-didn’t eat enough.


182/42/176cm

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Mja 204
February 19th, 2022 at 3:59 pm
Commented on: 220206


(edited)
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Mja 204
February 19th, 2022 at 3:40 pm
Commented on: 220206

M / 37 / 85.7


Thrusters 20 / 10 / 8 total 38

Pull 13 / 7 / 5 total 25

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Jim Rix
February 17th, 2022 at 5:45 pm
Commented on: 220206

With 80# bar…

27 thrusters (13-8-6)

35 pull-ups (17-10-8)

Brutal.


59/5’8”/155

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Jon Friedland
February 13th, 2022 at 5:27 pm
Commented on: 220206

35# DBs. 40 thrusters and 13 dead hang PUs.


jonNYC

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Jeffrey Howard
February 12th, 2022 at 11:51 pm
Commented on: 220206

M/26/5'8"/160lb

CrossFit AFK


22-23-15-15-10-11 - Rx (That middle round was incredibly challenging. Transitions really mattered. The first minute was paced out in hopes to save some in the tank later on.)

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Ralph Keeley
February 11th, 2022 at 12:38 am
Commented on: 220206

M/36/6'/175#


38 reps of each, Rx


Deo gratias

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Christian Simpson
February 10th, 2022 at 5:22 pm
Commented on: 220206

Rx, 14/14/6/7/5/4 = 50 total reps

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Troy Bruun
February 9th, 2022 at 10:21 pm
Commented on: 220206

Completed on 2/9


Women's Rx

101 total reps

28/21/18/13/12/9


Strict Pull-ups

(edited)
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Fabian Delaflor
February 8th, 2022 at 9:04 pm
Commented on: 220206

Thrusters at #45

kipping pullups

22-19-18-14-13-10

76 reps

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Yolanda Fulane
February 8th, 2022 at 2:51 pm
Commented on: 220206

Done

6-9

3-5

3-5

Trhuster with 29 kg and Jump Pull Up

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Jon Wilson
February 8th, 2022 at 1:39 pm
Commented on: 220206

rxd


16-17

8-9

6-6

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Fernando Cordoba
February 8th, 2022 at 9:22 am
Commented on: Workout Tips

57 Reps - 65lbs + SPU

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Tyler Crissinger
February 7th, 2022 at 9:22 pm
Commented on: 220206

93… weight at 75#

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Bj Robles
February 7th, 2022 at 8:54 pm
Commented on: 220206

110 Rx

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Antonio Alves
February 7th, 2022 at 8:37 pm
Commented on: 220206

Modified:

--

9-15-21-15-9 reps for time of:

DB thrusters w/ 2x 12,5 kg DB

Inverted rows

Time: 11'55''

--

7 km hilly run late in the day


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Myles Lance
February 7th, 2022 at 6:12 pm
Commented on: 220206

73 reps

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Sam Meixell
February 7th, 2022 at 11:46 am
Commented on: 220206

60 seconds of thrusters, 65# - 15

60 seconds of pull-ups - 14

45 seconds of thrusters, 65# - 13

45 seconds of pull-ups - 10

30 seconds of thrusters, 65# - 9

30 seconds of pull-ups - 8

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Randy Crooker
February 7th, 2022 at 2:48 am
Commented on: 220206

Scaled to 75lbs


79 reps

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James Gentile
February 6th, 2022 at 10:27 pm
Commented on: 220206

All pullups were strict.


20 - 10 - 8

15 - 7 - 5


65 reps.


The running clock lost about 5 or so seconds every transition. Quick heater.

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Aj Hanson
February 6th, 2022 at 10:23 pm
Commented on: 220206

95#

51 reps

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Steve Day
February 6th, 2022 at 9:45 pm
Commented on: 220206

35 thrusters @ 95lbs

28 strict pull ups

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Coastie Nick
February 6th, 2022 at 8:41 pm
Commented on: 220206

Rx’d: 23-33-15-15-8-9= 103 reps


And now I got the g*d*mn Fran cough… Nice one!

(edited)
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Charlie Pokorny
February 7th, 2022 at 2:02 am

Nice work - we are rep twins today.

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Charlie Pokorny
February 6th, 2022 at 8:40 pm
Commented on: 220206

24-24 17-15 10-13 = 103 total reps Rx'd

Just slightly slowly than pace of Fran PR - 3:51

Nice WOD!

m/53/5'11"/187#

(edited)
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Coastie Nick
February 6th, 2022 at 9:06 pm

Nice!

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David Whiteman
February 6th, 2022 at 7:57 pm
Commented on: 220206

Rx 60 reps

15,15,9,9,6,6


M48/5'7"/165#

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Sam K
February 6th, 2022 at 6:28 pm
Commented on: 220206

Rx

78 reps

M/30s/225lbs


Son(14):

@65lbs

47 reps

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Lincoln Kerger
February 6th, 2022 at 6:09 pm
Commented on: 220206

Scaled to 75#

Thrusters 17-14-10

Pull-ups 15-10-8

74 reps total


Brought the weight down to keep moving better, but it didn't pan out as well as I intended.

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Alex Baker
February 6th, 2022 at 5:55 pm
Commented on: 220206

Rx 35 thrusters total, 36 pull-ups


this one made me taste blood!

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Michael Arko
February 6th, 2022 at 4:03 pm
Commented on: 220206

65lbs, 92 total reps


(I didn't count by set, just up from zero.)

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Jonathan Elmore
February 6th, 2022 at 3:01 pm
Commented on: 220206

Did Reg. Fran 5:59 I didn’t feel great about it. But Compared to 210607 Friendly Fran 14:59 I’ll take today (Cold Out!)

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John Clarke
February 6th, 2022 at 1:47 pm
Commented on: 220206

Regular Fran - 5:28

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QiHui Xing
February 6th, 2022 at 11:03 am
Commented on: 220206

RX:21-19-15-7-9-5reps.(strict pull-up)

https://youtu.be/N4qCestXG34

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Charles Meyers
February 6th, 2022 at 3:23 am
Commented on: 220206

Beginner Option:

For reps:

60 seconds of thrusters (16 reps)

60 seconds of jumping pull-ups(21)

45 seconds of thrusters(11 reps

45 seconds of jumping pull-ups((14)

30 seconds of thrusters(8)

30 seconds of jumping pull-ups(11)

80 lbs thrusters

(edited)
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Chris Sinagoga
February 6th, 2022 at 1:06 am
Commented on: 220206

Champions Club Scaling Notes


RANT

We need to start a petition to have David Attenborough do all the commentating for curling at the winter Olympics. But no matter how much I try to make fun of that sport, I just can't seem to change the channel when it's on.


WORKOUT THEMES

Short and medium. A different take on a benchmark test, requiring a little more stamina. Pulling and pushing with skill, core to extremity, and squatting are also themes.


ASSUMED

You have a sub 4-minute Fran time, also you have the setup to do pull-ups really close to thrusters


MAIN DECISION

Have I done Fran enough to adventure off into Fooling Around With Fran Land?


TECHNIQUE SCALE

6 rounds, 1 minute at each station. Cut ROM on pull-ups so you can keep a rhythm.


CONSISTENCY SCALE

4 rounds, 1 minute each

Dumbbell thruster

Strict pull-up


INTENSITY SCALE

Regular Fran, sub 15-10-5 burpees for pull-ups, practice pull-ups in the warmup


MY STUFF

Consistency scale, best strict pull-up was 17, worst was 11, didn't count db thrusters


GENERAL FEAR LEVEL: 9

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Matthieu Dubreucq
November 26th, 2019 at 7:43 pm
Commented on: Fooling Around With Fran

I like to see that in Greg's case he would need to improve his power out put with the heavier weight in order to get better at Fran. But he would need to scale the weight if his goal is to maximise today's power output. This is a nice dilemma when coaching.

First if we need to teach athlete intensity we need to "fight" with them to understand that lighter will most of time mean bigger power out put at first. But in the long run we need to improve strength and capacity with higher loads in order to pass the plateau that may happen after a while.

So scaling should be done by understanding what is the level and needs of the athlete infant of us, more importantly what is their goal.

Great article.

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Eric Love
February 20th, 2019 at 1:23 am
Commented on: Fooling Around With Fran

The data point showing Greg's power output actually increased at the lighter loading on Fran I think often gets missed. Also a good data point reminder that 2/3 of the work in Fran comes from bodyweight. Takeaway: intensity can be found in; lighter and faster loadings and bodyweight movements.

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