5:07 RX

10:14

M/38/6’/171#

3:59 Rx. Three second PR.
thrusters: 21/12+3/9
Pull-ups: 7+7+7/7+5+3/5+4

11/1123 4:10
9/04/20 4:02
5/13/19 4:05
11/06/17 4:08

Deo gratias

4:10 
42.5 kg

all unbroken except the round of 15 pull-ups (10+5)

Intermediate option:
35.5 kg
Kipping pull ups

Time:16:56
I know very slow as pull ups took lot of time but still improving in kipping pull ups. I can do strict pull-ups easy 8-10 but still bad at kipping. Need someone who can teach so can learn quickly otherwise would take time.

21-15-9
DB thrusters 35’s
DB bent over rows 35’s

2:12

M/51/187

75#

5:31

Rx’d 6:49

11:39 RX

10:31
DB 10kg

M/37/6’/176#

4:10 Rx
(PR is 4:02 200805)

Deo gratias

Rxd 8:06

My Second Training on Saturday november 4 in the afternoon
WOD Fran
21-15-9 reps For Time of:
Thrusters 97 lb
Pullups
I completed the WOD in 16 minutes setting my Personal Record.

M/53
"Fran" Rx'd
21-15-9 reps For Time of:
Thrusters 95 lb
Pullups
TT->12:54
Next time better go down to 75lb

A little late, but an at home/garage wod: 
7:04 
21-15-9 65# (unbroken reps on thrusters)
21-15-9 banded pull-ups (10-5-3-2-1, 6-3-2-1, 3-3-3)

5:30

30kg
Ring rows

5:36, Rx
first time to do Fran

8'01''

My Second Training on Saturday november 4 in the afternoon
WOD Fran
“Fran” is a CrossFit Benchmark and arguably the most famous of the original six CrossFit “Girls” WODs.
21-15-9 reps For Time of:
Thrusters 97 lb
Pullups
I completed the WOD in 16 minutes setting my Personal Record.
https://youtu.be/BH9LFulQ2c8

7:15 with 75 lbs. 

37 / M / 5'9" / 140lbs

15lb dumbbells thrusters
Ring pull-ups

6:55

One of my best Fran times, but with the lightest thrusters I've ever used for it. Should have gone a bit heavier since I knew the pull-ups would be the bottleneck today. 

Rx’d: 3:50 (PR)
200805:  3:52 (Previous PR)
190510: 4:07 (Previous previous PR)
130102: 10:52 (First Fran)

I can’t imagine PRing this ever again without a third lung, so I’ll enjoy this while it lasts. I’ve done this 10 times over the years and I’ve improved each and every time, but the top of the curve is coming soon!

M/40y/170lbs/68”

Today: Rx: 9:54
8/25/20: Sc to 80# 9:34

167lbs - 28 Years Old 
Fran 21-15-9
Thruster 95lbs 
Pull Ups 

Old Record (2:53) (2018)
Personal Record (2:46) (2023)

M/54/217 lbs
Fran
21-15-9 reps for time of: 16:34 
Thrusters
Pull-ups assisted 21x70lbs, 15x60lbs, 9x
Bw
♀ 65 lb ♂ 95 lb

21-15-9
Thrusters 65lbs
Pull ups scaled to jumping pull ups.
Time: 7:07

21 15 9
thruster 65lbs
band assisted pull up 
6’:35

21-15-9 
thrusters 
ring rows
4:51

5:46 Rx        200805: 6:40Rx


GWU: 2x 50’ Crabwalk/50’ Bear Crawl/10 Thoracic Rot Sqt/10 Lunge Rot Medball/5 Inchworms

SPWU: x5 FSQT/Push Press/Thrusters
^ Wod weight

Scap Pulls/WU Pullups

Cool Down: Stretch Forearms/Quads

21-15-9 reps for time of:
Dumbbell Thrusters @25lbs Dbls
Ring Rows

26:00 at rx 

Rx- 3:00 

Rx
8:14

75 lbs 
Thruster 
21 x 15 x 9
pull ups
4:55 time cap 

M/3/72”/170

My heart rate jumped last night after I read this was todays wod. As rx 4:11. A 33 second PR today. 

6:05 rx

14 yrs old 65lb thrusters and butterfly pull ups

somehow still standing.

Rx with butterfly PUs
4:06
M/30s/225lbs

We last did strict fran last year
221127: 7:04

Son(16)
@75lbs & kipping PUs(both 21-15-9)
3:41 😯

221127@ 65lb, 15-12-9 strict PUs: 11:00

5:31 RX

unbroken on both movements but long rests between 😅

8:15 scaled to 95# thrusters and ring rows. 

Did “Eva”

5 Rounds:
800 m run
30 pull-ups 
30 kbs

45:40 (used a 53 lb. Kettlebell)

4:53 Rx

95 lb thruster
kipping pull-ups

5 min flat

6:44 rx. Last rx Fran was a year ago, 7:51. Haven’t felt good on Fran for several years, but decided to go hard as I could on this one even though I’ve had a little head cold last few days. Lifetime PR in 2008 at age 38 was 3:47. As usual, Fran is a killer…

2:22 Rx

Warm Up

AMRAP10
:30 Samson stretch 
10 count goblet squat
10 pvc good morning 
10 AbMat sit ups
10 pull up progression (scap pulls-kip swing-pull up)
10 pvc thruster
Into
2x db thrusters @ 20# dbs 
2x db thrusters @ 35# dbs
2x db thrusters @ 50# dbs

METCON (Rx-ish)

21-15-9
Thrusters @ 50# dbs 
Ring pull ups 
TT: 12:17

M // 50-54 // US 

8:20 scaled

21-15-9 reps for time of:
Thrusters
Pull-ups, 

PR (09:45 last year, but then I didn’t know how to kip so that was with ring rows). 

4:33 scaled
20# dbs ub
rr (had to break these up)

was it a long warmup or procrastination? 👀

75-lbs thrusters
4:54

75lbs
7:01

Faster at 58 years old than I was at 48 years old (8:54)…

Strict pull ups

Rxd

3.54

Fire breathing as always with Fran

Previous best 2.34 but back when I use to do butterfly pull ups 

5:30

through 9 pull-ups in 4:20. Stared at the bar :45, unsure if I'd catch it jumping up.

Power cleans 5-5-3-3-3
115-115-120-125-125#

Fran w/ 75#
7:19

61/5'8"/156

6/24/21:  9:37 rx
2/18/19:  8:05 (strict, 85#)
8/6/18:  7:32 (85#)
9/22/16: 8:45 (95# freestyle  Fran, 5 sets of 9)
3/1/14:  7:22 rx
11/12/13: 8:15 rx
10/21/13: 9:05 rx

Rx   2:47


*Nowhere near a PR, but it’s the best I had to offer today!

Did our Bulletproof workout and incorporated Fran.

The rest of the group did for time (partition reps and the row however needed):
.75 mile run
50 Pull-ups
50 Push press
30 Wall Ball Shots
100 Push-ups
2km Row
.75 mile run

I did:
.75 mile run
Fran (65#)
5 Push press (75#)
5 Pull-ups
100 Push-ups
2km row
.75 mile run
Either 4:25 or 5:25 for Fran (couldn't remember what the minute was after first run)
35:58 overall time

Pretty sure not a PR for Fran but I will take it considering everything else I had to execute.  The push-ups and rows were in sets of 30/500m except for the 4th set when I added the PP and pull-ups.  Fran just crushed me on completing everything else after.

3:16 rx
pr! :)
M/54/175/5'11"

3:55 Rx

rx
6"38

21-15-9 reps for time of:
Thrusters
Pull-ups, scaled as needed
65-lbs 
8:24

Fran
21-15-9 For Time of
Thruster 
Pull - Ups
40kg
11:20 

M/44/6'2"/200lbs

10:48 RX

Far from my best time 4:16 but also not my worst time. 
Rebuilding after some time away from consistently working out. 

PR 3:35!

11/27/22 4:58

Afterwards I think I dry heaved the same amount of time as the WOD! 

Scaled to
30# db's
mostly strict fat bar pull ups
5:52
m/53/175
compare to
5/10/19-65#-8:47
11/11/17-rx--6:41
9/27/16-rx-6:46
9/29/15-rx-6:19 pr
11/4/14-rx-8:42
That's as far back as my compare to will let me go.....

beginner beginner level   after shoulder injury   10 pound bar and ring rows  5:46

Done while entertaining baby as well. 
9:45, 15kg barbell and ring rows

Globo wod...As Rx.  Be careful if you are using iron plates.  Dumbbells sub dumbbell thrusters 25/40lb dumbbells. Make sure you warm up the movements well before doing this.  This is an all out Sprint,  scale with that intention.


 If you can't kip due to the type of pullup bar, you are doing strict Fran today.   If you are in a hotel gym without a pullup bar sub lat pulldowns and db thrusters 25/40lb dbs.  Bodyweight sub 21-15-9 burpees touching 6" over reach and pullups.