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
Comments on 231103
106 Comments
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
Strict pull ups
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)
Probably heavier on the thrusters or leave it the same and try to increase the intensity on the pull-up or maybe quicker with jumping pull-ups!
#fitnesswasachieved
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”
Good job Nick
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)
Great work and congrats on the PR!
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
Total Time 5:38
26:00 at rx
Rx- 3:00
Well done!
Damn, nice job
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.
M/39*
Wish we still had the edit button
Me and you both, nice job!
For real, I thought they were gonna program this for Halloween and I felt a false sense of safety when Halloween passed 😂
Nice PR
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
Good work. That is a very impressive improvement for your son!
Nice job to you both!
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…
Agreed. A real lung burner!
And nice job compared to your last!
2:22 Rx
Woah! Nice job dude!
Fantastic work!
Goddammm!
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? 👀
I asked myself the same thing!!:)
Procrastination always procrastination! Glade I’m not the only one…
75-lbs thrusters
4:54
Last time, hotel gym - no barbell or pull-up - used 35lbs DBs and subbed renegade rows, 4:36 - so I consider today better despite time.
Agreed, nice improvement
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
Great work doing that strict!
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!
I was almost thru at that point myself...with the first round! :) If I ever get near Corvallis, I'm going to visit your box...just to watch you work out!
Wish I had your 'nowhere near a PR' capacity. Great work!
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.
That's a lotta work. That one line of Fran means 90 high energy reps. Nice job!
Oh, and it was nice brisk 37F outside - the barbell and pull-up bar were fun to hold onto.
Cheers Jim!
3:16 rx
pr! :)
M/54/175/5'11"
That's fantastic!
Amazing!
Great job and congrats on the PR!
Hell yeah!
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.
most have been where you are, and if they haven’t they will be. Keep pushing. Getting myself back into a routine as well- again.
most have been where you are, and if they haven’t they will be. Keep pushing. Getting myself back into a routine as well- again.
PR 3:35!
11/27/22 4:58
Afterwards I think I dry heaved the same amount of time as the WOD!
That's quick!
At least they were dry heaves
Big PR! Nice job! A good reason not to eat before doing CF.
Outstanding!
Great work on that PR!
Thanks guys! Afternoon 2.5 hours #65 ruck
Nice!
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.....
Keep up the good work, Mike!
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.