CrossFit WOD: Fran Workout


When you hear “What’s your Fran workout time?” for the first time, you’ll know you’re in trouble. You’ve strayed far from Kansas and the yellow-bricked road and into the Wonderful World of CrossFit if you hear “What’s your bench?” more than “What’s your bench?” “Who the heck is Fran, and why does she have a time?” you’ll begin to question.

Identification of Fran:

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

An Example of How a Fran Appears:

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

How to Finish a Fran:

Perform 21 thrusters and 21 pull-ups, 15 thrusters and 15 pull-ups, and 9 thrusters and 9 pull-ups, in that order. As quickly as is humanly feasible

Why Should You Fill Out a Fran:

Fran is the 100m sprint champion in CrossFit. It’s a fitness metric and a benchmark that may be tracked over time to see if power increases. Your Fran time as a new CrossFitter can be in the 12-minute range. If you stick to the CrossFit-style training, you might be able to trim 3-4 minutes off that time after a few months. That is where the workout’s allure resides. From Day 1 to Day 101, how much faster can you do these exact motions with the same rep schemes?


Give Fran a Shot: 

> 21 Thrusters with a Barbell

> 21 reps of pull-ups

> 15 Thrusters with a Barbell

> 15 reps of pull-ups

> 9 Thrusters with a Barbell

> 9 reps of pull-ups

Make it through three rounds. Keep track of your time.


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