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
CFWUx2 45*10dl/thr*2 95*10dl/5thr
61 reps
10-15
10-13
4-9
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60 reps - Rx’d
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
35kg
23 T
21 P
12 T
10 P
8 T
9 P
thrusters 21-14-10
pull ups 21-12-10
Thrusters 21/15/9
Mixed Butterfly PU and Kipping PU 21/15/11
92 reps
Male RX 175cm84kg24y
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
M / 37 / 85.7
Thrusters 20 / 10 / 8 total 38
Pull 13 / 7 / 5 total 25
With 80# bar…
27 thrusters (13-8-6)
35 pull-ups (17-10-8)
Brutal.
59/5’8”/155
35# DBs. 40 thrusters and 13 dead hang PUs.
jonNYC
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.)
M/36/6'/175#
38 reps of each, Rx
Deo gratias
Rx, 14/14/6/7/5/4 = 50 total reps
Completed on 2/9
Women's Rx
101 total reps
28/21/18/13/12/9
Strict Pull-ups
Thrusters at #45
kipping pullups
22-19-18-14-13-10
76 reps
Done
6-9
3-5
3-5
Trhuster with 29 kg and Jump Pull Up
rxd
16-17
8-9
6-6
57 Reps - 65lbs + SPU
93… weight at 75#
110 Rx
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
73 reps
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
Scaled to 75lbs
79 reps
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.
95#
51 reps
35 thrusters @ 95lbs
28 strict pull ups
Rx’d: 23-33-15-15-8-9= 103 reps
And now I got the g*d*mn Fran cough… Nice one!
Nice work - we are rep twins today.
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#
Nice!
Rx 60 reps
15,15,9,9,6,6
M48/5'7"/165#
Rx
78 reps
M/30s/225lbs
Son(14):
@65lbs
47 reps
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.
Rx 35 thrusters total, 36 pull-ups
this one made me taste blood!
65lbs, 92 total reps
(I didn't count by set, just up from zero.)
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!)
Regular Fran - 5:28
RX：21-19-15-7-9-5reps.(strict pull-up)
https://youtu.be/N4qCestXG34
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
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