Fran
21-15-9 reps for time of:
Thrusters
Pull-ups
♀ 65-lb barbell
♂ 95-lb barbell
Compare to 250730.
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Stimulus and Strategy:
Today's workout is the classic CrossFit benchmark, Fran. This workout is a potent dose of fitness in a small package. Look back at your previous attempt to help create a plan for today, and be sure to record your score in the CrossFit app to reference when we retest. Choose a relatively light barbell load that allows you to complete each round's reps in three sets or less. At no point in this workout should you have to stop because the barbell is too heavy. Rather, you may need to stop because you are breathing hard and your muscles are burning. Choose a pull-up option that allows you to finish each round in four sets or less.
Intermediate option:
15-12-9 reps for time of:
Thrusters
Pull-ups
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
15-12-9 reps for time of:
Thrusters
Ring rows
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Thruster
The Kipping Pull-Up
The Ring Row
Find a gym near you:
View the CrossFit map
Comments on 261005
200 Comments
21-15-9
77lbs barbell
strict pull up
7:11
21-15-9 45 lb bar and green and blue band pullups
bad effort on my part
35 lbs
Ring rows
5:47
5:45 for 21-15-9 of
2x10kg kb thrusters, ring rows from flat on floor + deficit 20" feet on box
Thrusters: 7-7-7, 8-7, 9 - w/ 3-5 secs rest
Ring rows: 7-6-4-4, 5-4-3-3, 3-2-2-1-1 - w/ 5-8 secs rest
6:32
5:00 RX (não bati meu tempo que foi de 4:14), mas a sensação pós FRAN foi a mesma, de MORTE!!!
16:11
11: 16
M/56 👨🏻🦳
Fran @35 thrusters / kipping PU
(21)/(11+10)
(15+9)/(9+6)
(9+6)/(6+3)
TT -> 11:24
@35 kg
21/15/9 thrusters @ 65#
21/15/9 banded pull ups (purp & green)
9:06
21/15/9 thrusters @ 35 kg
15/12/9 keeping pull up
6m30
Fran
21-15-9 reps for time of:
Thrusters
Pull-ups
♂ 95-lb barbell
tiempos de ronda
R1 | 01:25 |
R2 | 02:02 | +37 s
R3 | 01:53 | -9 s
Ø 01:46
Tiempo restante: 00:01= 🇲🇽05:21🇲🇽
45 Thrusters @ 65#, 45 banded pull ups. Rested as needed to manage HR, fatigue, etc. (risks with weights overhead). Didn’t bother to record time.
Scaled to resistance band pullups.
11:16.57
Rx 5:29
July 30th, 2025 at 7:27 am
Commented on: 250730
Rx 5:08 (PR)
Commented on: 240325
Rx’d… 6:04 (PR by 45 seconds)
Commented on: 231103
Rx’d 6:49
21-15-9 thrusters
12-9-6 pull-ups
25#
7:52
21-15-9 thrusters
12-9-6 pull-ups
♀ 55 lb
10:26
75lb
4:13
M/48
5:39 rx
Video ---> https://www.youtube.com/watch?v=vLDfMrfUo7M
RX 4:57 — 53-second PR! Previous was 5:50.
Thrusters unbroken: 21/15/9. Quicker kipping pull-ups and less rest this time. Hit all three goals: PR, sub-5, and unbroken thrusters!
15-12-9
95#
Kipping pull-ups
50:06
With strict partial ROM pull ups
21-15-12
95 lbs
Rx 2:45
*Unbroken.
**First time doing unbroken in a few attempts. Did not WANT to do this today, but got it done!
Insane… bravo
Everything was hard today. Taking an active recovery week. Did warmup and the thruster practice 95-125-135
Same for dad: 35-35-35 on thruster
40 lb barbell
Ringtones
15-12-9
6:14
Rx 6:36
45lb
Ring Rows
7:56
Rx 6:34
45lb thruster
Ring rows
2:32
261005 Rx 5:06
250730 Rx 4:38
231103 Rx 4:06
Going the wrong way 😫
Rx 08:14
completed at the new gym post 261003.
5:00 (PR)
2025-5:13
2024-5:30
2023-5:37
still breaking up the thrusters and pulls-ups the first two rounds. pushed through on the 9 for both movements at the end.
this one makes me feel like I am going to puke after even at my slower pace! I underestimated how the L-sits from 10/3 would affect my quads and they were burning at the end of Fran.
Fantastic work and congrats!
New gym? It’s evidently good for your speed! Felt like I was gonna hurl for about 30 sec after I finished today, so I’m with ya!
Congrats! Awesome!
Rx 2:25
damn, that's sickkkkkk
Crushed the hell out if it! New PR next time!
Rx’d: 3:26 (PR)
250730: 3:29 (previous PR)
240325: 3:52
231103: 3:50
200805: 3:52
190510: 4:07
130102: 10:52 (First Fran)
Didn’t think I could beat last time, so I’m happy. It’s wild how tired one gets after less than 4 minutes of work. That’s less than 1 song. Started halfway through Knife Prty and finished not even halfway into Eyeless….. H. was the cooldown. (Deftones, SlipKnot, TOOL respectively, for the playlist builders).
Forgive my musings. Speaking of musings, does anyone ever wonder what happened to ‘bingo’ from the 2012-2015ish mainsite era (for those of you that did mainsite back then)? Or is he still here under different nomenclature?
M/ 43y/ 68”/ 174lbs
congrats on the PR, those are great times, consistent as well! Cant help on your musing, didn't join main site until 2021.
Hell yeah, bro! Awesome job on the PR! Don't know what happened to bingo.
You somehow get faster each time…improving already speedy times. As I recall,
bingo quit posting I think about the time Coach Glassman had to sell CF, during COVID.
Another great PR! Congrats!
I wasn't posting then, so I don't know if anyone by that name-o 😉
14:41
M/45/170
95 - 115 - 135 - 155 - 185
Nice
Awesome!
6:33
strict pull-ups
42,5 kg barbell
Nicely done!
Great!
9:10
9:10
Ladies Rx
4:59
Did 261003 with 60# striking bag after 5 min rest, results there
250730: 7:19 (shoulder injury recovery), 75#
240325: 5:55, 75#
231103: 5:25, 65#
Decided to drop the weight a little again after getting back to it from taking 6 days off - body was feeling a little stiff after all the traveling yesterday. First time recorded at sub-5 minutes, so I'll take it.
Sub 5 is awesome! Nice work on the sandbag WOD too! The rest did you good, despite some "getting back to it" stiffness!
Superb, big dawg!
m42/Bw 64kg
RX 8:36
RX 12:03
Quick, Liza!
4:29 @ 70-lbs
Last time 4:42 @ 75-lbs
5:37 Rx
M 53/77kg/175cm
21-15-9 reps for time of: 7:01min.
Thrusters
Pull-ups
♂ 95-lb barbell=44kg
LAST YEAR UNDER 6MIN.
5:30
scaled to 75#
400M RUN
40 BURPEES
400M RUN
60 REVERSE LUNGES
400M RUN
80 SHOULDER TAPS
400M RUN
100 MOUNTAIN CLIMBER
400M RUN
120 AIR SQUATS
400M RUN
100 MOUNTAIN CLIMBER
400M RUN
80 SHOULDER TAPS
400M RUN
60 REVERSE LUNGES
400M RUN
40 BURPEES
400M RUN
Amelia 01:02:18
Tiago 00:54:52
Maiane 01:05:52
Mosa 01:06:12
Catarina 01:05:30
Tarcisio 00:53:38
Dang. Great work to all of you.
4:27 Rx’d
Beginner option 3:37
9:08 Rx. Way
Fran
21-15-9
Thrusters @95
Strict pull ups
Round times
R1 | 02:08 |
R2 | 01:57 | -11 s
R3 | 01:45 | -12 s
R4 | 01:34 | -11 s
R5 | 00:50 | -44 s
R6 | 00:54 | +4 s
Strict? Good on ya, BB!
Hate to piggyback on Bob's post, but I can't get the website or the ap to load. Sheesh.
6:56 w/ 80#
6/9/2026: 7:28 (65#, inverse rep scheme)
7/30/2025: 5:51 (15-12-9, 75#)
11/3/2023: 7:19 (75#)
6/24/21: 9:37 Rx
2/18/2019: 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
Very well done, BB!
& Nice work too Jim!
Nicely done, BB and Jim!
Nice work, fellas!
65# for the first 10 reps then dropped to 45 for the rest
Banded pull-ups
7:43 RX! Felt good.
5:52
50# DBs + strict chin ups
5:42
Trustrers - 47 kg
Hell yeah
9:22 RX
Ring Pullups first time ever
Db thrusters 70# total weight. Probably was too heavy per guidance
21/15/9 reps
1 mile Elliptical Warm Up
21-15-9
60lb Thrusters
Assisted Pullups
14:54
Rx but replace thrusters with db thruster at 35#
Intermediate 13:41
55# bar 15,12,9
Pull ups 10 5, 6 3 3, 3 2 2 1 1.
21-15-9
Thrusters 45kg
Bent over rows 45kg
6:48
19-9-6 pull ups
21-15-9 Thrusters-55# BB/strict assist. P/U 6:21
Way to go, Favo!
Excellent!
15,12,9
95# thrusters
Pull-ups
M/41/210
Rx’d 7:00
-10 cals assault bike
-10 thrusters (empty bar)
-10 chin-ups
6 rds +1 rep
Woke up with a stiff lower back; so altered it so I could still do something similar
Well done getting still solid work in! Hope back loosens up.
M / RX / 9:37
Intermediate - 7:49
5:18
Thrusters @95#
Pull-Ups (Strict and Keeping, not space for butterfly)
Nice!
9:31 rx
First workout post-knee surgery
Welcome back to it! That many thrusters is a real test of recovery. Nice work.
18 minutes
7:00
Outstanding!
Fantastic!
Great job!
Well done!
Nice! The Colliers are strong!
Excellent!
Beginner option:
15-12-9 reps for time of:
Thrusters
Ring rows
♂ 45-lb barbell
7:09
rx/4:34
M45
Fran
21-15-9 reps for time of: 7.01 min, 44s better than last time
Thrusters: 7,7,7 / 8,4,3 / 5,4
Pull-ups: 7,7,7 / 5,5,5 / 3,3,3
♂ 95-lb/ 43 kg barbell