Thursday 241212
Rest Day
Featured Article
Hitting the Stimulus in Every CrossFit WOD
Intensity and variance are essential to CrossFit programming, driving results and fostering broad fitness. Preserving the intended stimulus of each workout ensures we optimize both elements. Factors like how a workout feels, loading, timing, volume, and movement patterns play a crucial role. The math method helps scale workouts to maintain intensity, guiding athletes to hit the desired time or rep targets. Whether tackling Fran, Cindy, or Amanda, scaling appropriately ensures athletes achieve the intended stimulus, maximizing fitness and results over the long term.
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Tuesday 240326
Diane
21-15-9 reps for time of:
Deadlifts
Handstand push-ups
♀ 155 lb
♂ 225 lb
Compare to 230306.
Post time to comments.
Scaling:
This benchmark workout was first posted on CrossFit.com on Sept. 19, 2003. Diane is intended to be a short, intense effort. Similar to yesterday’s Fran, many athletes have completed this workout in blazing-fast times, but don’t let that deter you from attempting the prescribed version. The load of the barbell should allow you to perform at least 7 unbroken deadlifts every time you pick it up. Reduce the load to achieve this stimulus and, above all, maintain the integrity of the lift. The handstand push-up option you choose should allow you to complete at least 5 reps every time you kick up. Reduce the difficulty of the movement by performing pike push-ups or dumbbell shoulder presses. If you scale the handstand push-up, your variation should not allow you to complete the reps unbroken (if you do, the movement is too easy).
Intermediate option:
21-15-9 reps for time of:
Deadlifts
Pike push-ups
♀ 125 lb
♂ 185 lb
Beginner option:
21-15-9 reps for time of:
Deadlifts
Dumbbell shoulder presses
♀ 75 lb and 15 lb
♂ 115 lb and 20 lb
Resources:
The Deadlift
The Handstand Push-up
Handstand Push-up Variations
The Dumbbell Press
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Charlotte Foerschler during Open Workout 24.2 at CrossFit Canvas in Caldwell, Idaho.
Monday 240325
Fran
21-15-9 reps for time of:
Thrusters
Pull-ups
♀ 65 lb
♂ 95 lb
Compare to 231103.
Post time to comments.
Scaling:
This benchmark workout was first posted on CrossFit.com on Aug. 25, 2003. When the community was introduced to Fran, CrossFit’s founder Greg Glassman challenged people to beat original CrossFit athlete Greg Amundson's time of 3:59. Today, elite athletes complete the prescribed workout in under 2 minutes. Fran is intended to be a sprint. Experienced athletes should go hard and shoot for a PR! Choose a load for the thruster that allows you to complete at least 15 unbroken reps. Select a pull-up option that allows you to complete each round with minimal rest. Intermediate and beginner athletes should establish a goal for this workout and create a plan for breaking up the thrusters and/or pull-ups as necessary.
Intermediate option:
For time:
21-15-9 reps of thrusters
12-9-6 reps of pull-ups
♀ 55 lb
♂ 75 lb
Beginner option:
21-15-9 reps for time of:
Thrusters
Ring rows
♀ 35 lb
♂ 45 lb
Resources:
The Thruster
The Pull-Up
The Ring Row
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Peter Pan during Open Workout 24.3 at CrossFit CSTL in Hong Kong, China.
Friday 231103
Fran
21-15-9 reps for time of:
♀ 65 lb ♂ 95 lb
Log Fran scores in the CrossFit Games App. Post workout and time to comments.
Compare to 200805.
Scaling:
This benchmark is intended to be a sprint. Experienced athletes should go hard and shoot for a PR! Choose a load for the thruster that allows you to complete at least 15 unbroken reps. Select a pull-up option that allows each round to be completed with minimal rest. Intermediate athletes should establish a goal for this workout and create a plan for breaking up the thrusters and/or pull-ups if necessary.
Intermediate option:
21-15-9 reps for time of:
Thrusters
Pull-ups, scaled as needed
♀ 55 lb ♂ 75 lb
Beginner option:
21-15-9 reps for time of:
Thrusters
Ring rows
♀ 22 lb ♂ 35 lb
Sunday 221127
Strict Fran
21-15-9 reps for time of:
Thrusters
Strict pull-ups
♀ 65 lb ♂ 95 lb
Post time to comments.
Compare to 190218.
Scaling:
If you are unable to complete 10 consecutive strict pull-ups, scale the movement to a kipping pull-up or ring row. Reduce the load on the barbell.
Intermediate Option:
For time:
21 thrusters
15 strict pull-ups
15 thrusters
12 strict pull-ups
9 thrusters
9 strict pull-ups
♀ 65 lb ♂ 95 lb
Beginner Option:
21-15-9 reps for time of:
Thrusters
Ring rows
♀ 35 lb ♂ 45 lb
Sunday 220206
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
Monday 210927
50-30-20 reps for time of:
Thrusters
Pull-ups
♀ 45 lb. ♂ 65 lb.
Post time to comments.
Compare to 061207.
Scaling:
Another classic combo of thrusters and pull-ups. Today’s variation is light weight and high rep. Choose a weight on the thruster that is lighter than what you’ve done for Fran.
Intermediate Option:
50-30-20 reps for time of:
Thrusters
Pull-ups
♀ 35 lb. ♂ 55 lb.
Beginner Option:
25-15-10 reps for time of:
Thrusters
Assisted pull-ups
♀ 15 lb. ♂ 22 lb.
Thursday 210624
21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
♀ 95 lb. ♂ 135 lb.
Post time to comments.
Scaling:
This couplet is one of the original variations on the classic benchmark workout Fran. Refer to your workout on 210512 and use the same loading on the barbell.
Intermediate Option:
21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
♀ 75 lb. ♂ 115 lb.
Beginner Option:
15-12-9 reps for time of:
Thrusters
Assisted pull-ups
♀ 45 lb. ♂ 65 lb.
Monday 210607
3 rounds for time of:
21 thrusters
21 chest-to-bar pull-ups
♀ 85 lb. ♂ 115 lb.
Post time to comments.
Compare to 200917.
Scaling:
Reduce the weight and choose a pulling modification that is challenging for 21 reps but allows you to keep moving.
Intermediate Option:
3 rounds for time of:
21 thrusters
21 pull-ups
♀ 65 lb. ♂ 95 lb.
Beginner Option:
3 rounds for time of:
21 thrusters
21 assisted pull-ups
♀ 35 lb. ♂ 55 lb.
Wednesday 210512
15-12-9 reps for time of:
Thrusters
Weighted pull-ups
♀ 95-lb. thruster, 30-lb. pull-up
♂ 135-lb. thruster, 45-lb. pull-up
Post time to comments.
Compare to 050428.
Scaling: This couplet is one of the original variations on the classic Fran. Choose loads and modifications that are more challenging than you would do in Fran yet allow you to complete the reps in 2-3 sets each round.
Intermediate Option:
15-12-9 reps for time of:
Thrusters
Weighted pull-ups
♀ 75-lb. thruster, 20-lb. pull-up
♂ 115-lb. thruster, 35-lb. pull-up
Beginner Option:
15-12-9 reps for time of:
Thrusters
Jumping pull-ups
♀ 45-lb. thruster
♂ 65-lb. thruster
Thursday 200917
3 rounds for time of:
21 thrusters
21 chest-to-bar pull-ups
♀ 85 lb. ♂ 115 lb.
Reduce reps and/or loading to try to finish within 12 minutes.
Post time to comments.
Wednesday 200805
Fran
21-15-9 reps for time of:
Thrusters
Pull-ups
♀65 lb. ♂95 lb.
Post time to comments.
Compare to 190510.
Monday 190218
Strict Fran
21-15-9 reps for time of:
Thrusters
Strict pull-ups
Men: 95 lb.
Women: 65 lb.
Post time to comments.
Monday 180806
For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters
Men: 95 lb.
Women: 65 lb.
Scroll for scaling options.
Post time to comments.
Related:
• The Kipping Bar Muscle-Up
• The Kipping Chest-to-Bar Pull-Up
• The Kipping Pull-Up
Scaling
Reduce the loading and modify the bar work so that this workout can be completed with minimal rest periods.
Intermediate Option
For time:
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
21 thrusters
4 bar muscle-ups
4 chest-to-bar pull-ups
4 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters
Men: 75 lb.
Women 55 lb.
Beginner Option
21-15-9 reps for time of:
Jumping chest-to-bar pull-ups
Thrusters
Men: 45 lb.
Women 35 lb.
Friday 171117
Related content:
• CrossFit WOD 171117 Tips With Ed Morrison
• The Thruster
• Ode to Fran
Wednesday 170208
For time:
Fran
1-mile run
Fran is 21-15-9 reps for time of 95-lb. thrusters and pull-ups. Complete Fran before running the mile.
Post time to comments.
Related content:
• CrossFit WOD 170208 With Adrian Bozman
• Ode To Fran
Sunday 161023
Artie
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
Post rounds completed to comments.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella.
Wednesday 160921
Freestyle Fran
45 reps of each for time:
95-lb. thrusters
Pull-ups
Partition as needed to complete 45 reps of each exercise as quickly as possible.
Read “Fooling Around With Fran” to help strategize.
Post time and rep scheme used to comments.
Tuesday 160119
2 rounds for time of:
50 L pull-ups
50 AbMat sit-ups
Post time to comments.
"GHD Accessory Work" from the CrossFit Powerlifting Trainer Course - [video]
Irving Hernandez, 1:49 Fran - [video]
Wednesday 160113
21-15-9 reps of:
Dumbbell thrusters
L pull-ups
Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken.
Post time, dumbbell load and type of pull-ups performed to comments.
Tuesday 150929
"Mop and Fail" - CrossFit Journal [article]
"Froning: The Fittest Man in History" will be available on iTunes Oct. 2, 2015.
"2015 CrossFit Liftoff Powered by Rogue" announced for Nov. 5-9, 2015.
Monday 141201
For time:
1.5-pood kettlebell swings, 75 reps
Run 1 mile
1.5-pood kettlebell swings, 75 reps
Post time to comments.
"Level Up!" - CrossFit Journal [article]
"Brooke Ence does Heavy Fran+" - [video]
Wednesday 141112
Complete as many rounds as possible in 20 minutes of:
5 burpees
15-foot rope climb, 1 ascent
30 double-unders
Post rounds completed to comments.
"Swede on Kuwait" - CrossFit Journal [article]
Congratulations to the 141104 Fran Contest winners:
Youngest sub-3:00 - Jessica Schwartz (16)
Oldest sub-3:00 - Adam Mattos (42)
Youngest sub-5:00 - Luiza (13)
Oldest sub-5:00 - Larry Weizeorick (51)
Youngest sub-10:00 - Marya (12) and Jarian (12)
Oldest sub-10:00 - Gordon Chase (63)
Youngest sub-15:00 - Marya (12) and Jarian (12)
Oldest sub-15:00 - Gordon Chase (63)
Tuesday 141104
Fran
21-15-9 reps for time of:
95-lb. thrusters
Pull-ups
Compare to 140301.
Upload video to YouTube with your name and "CrossFit Fran Contest 141104" in title and then post link, time and your age to comments by 5 p.m. PT, Monday, Nov. 10. Prize of $500 will be awarded to:
Youngest and oldest person with a sub-3:00 Fran
Youngest and oldest person with a sub-5:00 Fran
Youngest and oldest person with a sub-10:00 Fran
Youngest and oldest person with a sub-15:00 Fran
Men use 95 lb., women use 65 lb.
Verbal cueing on the push jerk with E.C. Synkowski - [video]
Sunday 140309
For time:
185-lb. squat clean, 1 rep
10 parallette handstand push-ups
185-lb. squat clean, 2 reps
9 parallette handstand push-ups
185-lb. squat clean, 3 reps
8 parallette handstand push-ups
185-lb. squat clean, 4 reps
7 parallette handstand push-ups
185-lb. squat clean, 5 reps
6 parallette handstand push-ups
185-lb. squat clean, 6 reps
5 parallette handstand push-ups
185-lb. squat clean, 7 reps
4 parallette handstand push-ups
185-lb. squat clean, 8 reps
3 parallette handstand push-ups
185-lb. squat clean, 9 reps
2 parallette handstand push-ups
185-lb. squat clean, 10 reps
1 parallette handstand push-up
Post time to comments.
Compare to 120425.
Saturday 140301
The CrossFit Tour, Kiwi Style - CrossFit Journal video [ipod] [mov] [HD mov]
Sunday 131215
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
Post rounds completed to comments.
Compare to 101117.
"Constantly Varied Kitchen: Roasted Beef Tenderloin With Port-Wine Reduction" with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]
"Fran to Teach Phys. Ed." CrossFit Journal article [pdf]
Wednesday 131120
For time:
15 Dumbbell burpee box-overs, 50 pounds, 24" box
315 pound Deadlift, 15 reps
205 pound Overhead squat, 15 reps
15 Muscle-ups
Post time to comments.
"Constantly Varied Kitchen: Twice-Baked Sweet Potatoes" with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]
Miranda Oldroyd's 2:16 and Garret Fisher's 2:09 "Fran" - video [ipod] [mov] [HD mov]
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