CrossFit | 210607
Monday

210607

Workout of the Day

46

Friendly Fran

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.

Friendly Fran Tips

tips
Watch

Watch reigning four-time Fittest Woman on Earth Tia-Clair Toomey and 2017’s second-fittest on Earth Kara Saunders complete Friendly Fran during Stage 1 of the 2020 CrossFit Games.

WatchTia vs. Kara 2020

Comments on 210607

49 Comments

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Mario Cruz
June 17th, 2021 at 12:07 am
Commented on: 210607

Rx PR workout

14:14

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Aaron Brumit
June 16th, 2021 at 5:10 pm
Commented on: 210607

3 rounds for time of:

21 thrusters

21 kipping pull-ups


75 lb. thrusters

9:24. Was hoping to get sub 9. But oh well.

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James Tucker
June 14th, 2021 at 11:06 pm
Commented on: 210607

Did this WOD with 95# thruster and light band assisted C2B pull ups(no kip).


6:47


M/31/143lbs

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Nate Gordon
June 14th, 2021 at 5:25 pm
Commented on: 210607

14:28 compared to 15:59

(edited)
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Leonel Manzilla
June 13th, 2021 at 3:15 am
Commented on: 210607

12:42


Male rx 23y 175cm 82kg


Nice

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Jon Friedland
June 12th, 2021 at 7:41 pm
Commented on: 210607

Fran Rx 11.39. Work to do!


JonNYC

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Hank McKibban
June 12th, 2021 at 6:02 pm
Commented on: 210607

13:52 rx


200930 - 13:46 (105#)

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Dan Morris
June 11th, 2021 at 4:27 pm
Commented on: 210607

Scaled to 95lbs, ran out of time so 2 rounds only ~13 mins


42 / 6’0 / 195

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Ralph Keeley
June 11th, 2021 at 5:28 am
Commented on: 210607

M/35/6'/175#


12:50 Rx

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Damien Leroux
June 10th, 2021 at 9:28 am
Commented on: 210607
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Christian Simpson
June 9th, 2021 at 10:19 pm
Commented on: 210607

Don't have friendly Fran in me and I'm falling behind in wods, so Sc to Fran:

Today: 95#, 7:59

8/5/2020: 80#, 9:34

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Jack Ray
June 9th, 2021 at 5:11 pm
Commented on: 210607

Intermediate Option:


10:13

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Matthew Letarte
June 9th, 2021 at 10:59 am
Commented on: 210607

45# Thrusters

Strict Pullups

9:39

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Erik Dresner
June 8th, 2021 at 3:23 pm
Commented on: 210607

95#, strict pull-ups


13:43


kept my thrusters to 3 sets per round which is pretty good for me

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Lincoln Kerger
June 8th, 2021 at 2:49 pm
Commented on: 210607

210607

3 RFT

21 Thrusters 75#

21 Pull-ups

11:55


Compare to:

3RFT

21 Thrusters 65#

21 Jumping C2B pull-ups

8:46

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Sam Meixell
June 8th, 2021 at 11:32 am
Commented on: 210607

Friendly Fran

3 rounds in 24:22 of:

21 thrusters, 85#

21 pull-ups

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Devan Barger
June 8th, 2021 at 4:15 am
Commented on: 210607

M/397#/27yo/6'


This WOD threw me off. I did not expect the thruster and assisted pullups to tax me so much. But I got to do some barbell work finally, now that I had weights for my barbell. :) That was fun.


I did the beginner RX:


3 rounds

21 thrusters @65#

21 assisted pulls

30min ish


Got the rogue fleck plates and used my new stainless steel Ohio bar. The workout was more metabolic conditioning than muscle fatigue.

(edited)
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QiHui Xing
June 7th, 2021 at 11:58 pm
Commented on: 210607
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Nathan Goisnard
June 7th, 2021 at 11:26 pm
Commented on: 210607

modified 3 RFT:


15x burpee

10x 60# DB thruster (five right + five left)

10x 50# DB thruster (five right + five left)

10x 40# DB thruster (five right + five left)

15x pull ups


13m53s


good

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Sam K
June 7th, 2021 at 10:23 pm
Commented on: 210607

I can't thruster my way out of a bag. Had to pause for a sec at 1:00.


Rx


18:53


M/30/225lb

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Steve Day
June 7th, 2021 at 9:59 pm
Commented on: 210607

15:28


95lbs/strict c2b

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Brian Haught
June 7th, 2021 at 9:47 pm
Commented on: 210607

21-15-9

25 lb dumbbells

inclined pullup

16:35

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Stacey Thompkins
June 7th, 2021 at 9:31 pm
Commented on: 210607

M/46/6'2"/180#


Scaled/modified to 40# DxKB thrusters the rest as rx'd

11:58

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Antonio Alves
June 7th, 2021 at 8:45 pm
Commented on: 210607

Modified / scaled to:


"UnFriendly Franell"

3 rounds for time of:

21 Dumbbell thrusters | 2x 28# DB

21 inverted rows

SCORE: 14'14''

--

Struggled with the thrusters 😫 partly, I think, because of hasty warm-up.

But managed to get the whole thing done, and still did some more sets to hit around 100 reps of each movement.

Did not log the time for 200917, but noticed I did it with lighter dumbbells, so I'll chalk it up as progress.

5 km run at lunchtime

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YooSik Kim
June 7th, 2021 at 8:34 pm
Commented on: 210607

Marybeth

Complete as many reps as possible in

10 minutes of

15 strict pull-ups

15 strict ring-dips

10 pistol alt.

-3R+14reps 

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Avraham Kupetz
June 7th, 2021 at 8:08 pm
Commented on: 210607

Friendly Fran


3 rounds for time of:

21 thrusters ( 14 kg / 31 lb. DBs)

21 banded bent rows (purple band / medium )


Time : 13'31

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Coastie Nick
June 7th, 2021 at 7:55 pm
Commented on: 210607

Rx’d

12:54


200917: 13:22

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Travis Schwartz
June 7th, 2021 at 7:25 pm
Commented on: 210607

18:42

Pull ups all kipping

55 lbs

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Charlie Pokorny
June 7th, 2021 at 7:15 pm
Commented on: 210607

12:29 Rx

200917 was 12:14 - went out a little faster this time, and then got a bit slower...

m/53/5'11"/200#

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Christian Hunter
June 7th, 2021 at 7:08 pm
Commented on: 210607

16:35 Rx

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Marc DeVito
June 7th, 2021 at 6:16 pm
Commented on: Tia vs. Kara 2020

amazing. and kind of gross (ha! teasing) - as they are just TOOOOO GOOD! :)

No doubt they are incredibly dedicated.. it shows.

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Az Native
June 7th, 2021 at 5:04 pm
Commented on: 210607

14:03, used 40lb DB’s for thruster. This sucked!

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Liz Rekas
June 7th, 2021 at 3:36 pm
Commented on: 210607

9:20 @35#, rr


gross

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Jonathan Elmore
June 7th, 2021 at 1:59 pm
Commented on: 210607

THERE WAS NOTHING FRIENDLY THERE


14:59


I started out the first round with 115 and over estimated my abilities dropped to 95 the remainder. I did part chest to bar and part regular PU all kipping.

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Jim Rix
June 7th, 2021 at 1:54 pm
Commented on: 210607

Scaled/subbed to Friendly Fran:

16-17-18 reps of

95# thrusters

pull-ups

11:02


Funny thing happens when I do heavier (for me) squat cleans or thrusters for speed: my hammies bascially get tingly and feel like they've fallen asleep. I have to drop the bar and shake my legs out, then resume. Frequently it happens again. No problem on rounds 2 and 3. Any ideas?


58/5'8"/160

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Erik Dresner
June 7th, 2021 at 3:54 pm

Sounds like compression of a nerve. It’s probably something a little physical therapy can sort out.

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Michael Arko
June 7th, 2021 at 1:43 pm
Commented on: 210607

85lbs thrusters, strict pull-ups

15:11


Too slow. Should have gone lighter. Couldn't get more than ~9 thrusters unbroken.

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Nicole Deaver
June 7th, 2021 at 1:25 pm
Commented on: 210607


3Rds

21 Thrusters (45#)

21 inverted rows

9:21

I tried to go for speed today so I scaled/subbed it, but I wasn't much faster than my compare to.


Compare to: 11:09

scaled to 65# & pull-ups

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Sarvesh Vaidyam
June 7th, 2021 at 12:28 pm
Commented on: 210607

Scaled the weight to 40 kilos

Time:- 25 minutes

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Charles Meyers
June 7th, 2021 at 12:12 pm
Commented on: 210607

Friendly Fran

3 rounds for time of:

21 thrusters 75 lbs

21 ring rows

15:34

(edited)
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YooSik Kim
June 7th, 2021 at 11:59 am
Commented on: 210607

https://youtu.be/hl7e16tokd8

OPEN 21.1

381 reps (7/21 wall walk)

Tome cap 15min

나름 될줄 알았는데 안되네 ㅠㅠ

(edited)
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Joe Conradi
June 7th, 2021 at 10:18 am
Commented on: 210607

Scaled to 3 sets of 21:

2x45#DBs thrusters

strict pull-ups


11:14

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Eugenio Gonzalez
June 7th, 2021 at 7:18 am
Commented on: 210607

6:08 (empty barbell doe)

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Jim Rix
June 7th, 2021 at 4:22 am
Commented on: 210607

to Jeff Chalfant...

Regarding your comment yesterday...I've been frustrated for over a month by an inability to post via my iPhone/Safari. For some reason, after posting with it for years, the option disappeared for the daily workouts, even though the option is still there for some of the articles HQ posts. Very frustrating; I hope HQ fixes this.

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Jonathan Elmore
June 7th, 2021 at 12:53 pm

I was having the same problem. I found that if you tap on the


Monday 210607


it will bring you to the comments. Even though it is not highlighted. Hope that helps.

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Jim Rix
June 7th, 2021 at 1:44 pm

Tks Jonathan. That seems to work!

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Chris Sinagoga
June 7th, 2021 at 1:52 am
Commented on: 210607

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Adding more of a stamina factor to a regular benchmark workout/test. Full body stuff - jumping with a ton of range of motion/medium weight and pulling with skill (core-to-extremity) - means you won't fatigue out as quick if it were more strength-based movements.


MAIN DECISION

Do this or do the classic benchmark?


TECHNIQUE SCALE

5 rounds

21 thrusters

21 kips


CONSISTENCY SCALE

As is


INTENSITY SCALE

Fran, sub burpees for pull-ups


INJURY SCALE

Upper-body - one-arm thrusters and running, pick numbers that stamina makes you rest

Lower-body - dumbbell strict press and pull-ups (probably strict). 4 sets of max reps each


MY STUFF

Checked the box today. 65 on thrusters, unbroken pull-ups. 9:08


GENERAL FEAR LEVEL: 7

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Anne Williamson
June 7th, 2021 at 12:16 am
Commented on: Course Photos | May 31-June 6, 2021

What a weekend with the amazing group at the CrossFit Albuquerque L1. Learned so much from our trainers and was able to teach them something to: how to spell A-l-b-u-q-u-e-r-q-u-e

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MinA Baek
June 7th, 2021 at 7:56 am

I was so happy to attend the Level 1 course from June 5th to 6th in Korea! I'm a pregnant woman with 5 months of experience, and I was waiting for the last course because I applied too late, so I attended it in June! In the meantime, I knew about my pregnancy and had a lot of worries! But... I was stupid to think about it! Thank you so much for taking good care of the teachers who hosted the seminar. Thank you so much for taking care of me carefully so that I wouldn't overdo it! Johnny, Justin, thank you for everything! I love CrossFit. It's been 3 years since I started. I was so happy to be able to participate in Level 1 course! Before and after giving birth to a child, I want to continue CrossFit. Later, I want to attend Level 2 course to take me to the next level! Even if it's not to become a trainer, if you study through the Level 1 course, I think many crossfitters will be able to grow one step further!

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