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CrossFit WOD: Fran

Hopping aboard the CrossFit bandwagon? Gauge your performance with this staple WOD.

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When you start hearing “What’s your Fran time?” more than you hear What’s your bench?, it'll be clear you’ve wandered far from Kansas and the yellow-bricked road and into the Wonderful World of CrossFit. You'll then start wondering, “Who the hell is Fran and why does she have a time?”

WHO IS FRAN:

Fran, as written, is a couplet of barbell thrusters (a front squat/push-press combo) and pull-ups.

WHAT A FRAN LOOKS LIKE:

Three rounds, 21-15-9 reps of 95-pound barbell thrusters and pull-ups, all done for time.

HOW TO COMPLETE A FRAN:

Perform 21 thrusters followed by 21 pull-ups, 15 thrusters followed by 15 pull-ups, and 9 thrusters followed by 9 pull-ups. As fast as humanly possible.

WHY YOU SHOULD COMPLETE A FRAN:

Fran is CrossFit’s 100m sprint. It's a measure of fitness and a benchmark that can be monitored over time to record an increase in power. As a budding CrossFitter, your Fran time may be well around the 12-minute mark. As you stick with the CrossFit-style programming, a few months down the line you may shave 3-4 minutes off that time. Therein lies the beauty of the workout. How much faster can you perform these same movements over these same rep schemes from Day 1 to Day 101?

GIVE FRAN A SHOT:

> 21 Barbell Thrusters

> 21 Pull-ups

> 15 Barbell Thrusters

> 15 Pull-ups

> 9 Barbell Thrusters

> 9 Pull-Ups

Complete 3 rounds. Record your time.

 

 

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