“Fran”
21-15-9
Thrusters 95/65
Pullups
Post time to comments:
Compare to: 101028
Photo of the Week
Moving 5000 Pounds looks easy for Hammer Down CrossFitters
Directions
Join this community of individuals seeking elite fitness through CrossFit training. The Hammer Down CrossFit facility is located at 14088-G Sullyfield Circle, Chantilly, VA 20151. Click here for directions.
-
-
-
-
WOD and Blog Archive
- May 2013
- April 2013
- March 2013
- February 2013
- January 2013
- December 2012
- November 2012
- October 2012
- September 2012
- August 2012
- July 2012
- June 2012
- May 2012
- April 2012
- March 2012
- February 2012
- January 2012
- December 2011
- November 2011
- October 2011
- September 2011
- August 2011
- July 2011
- June 2011
- May 2011
- April 2011
- March 2011
- February 2011
- January 2011
- December 2010
- November 2010
- October 2010
- September 2010
- August 2010
- July 2010
- June 2010
- May 2010
- April 2010
- March 2010
- February 2010
- January 2010
Tags
Air Squats Annie Back Squat box jump Box Jumps Burpees Cindy Clean Clean and Jerk CrossFit Deadlift Double Unders Front Squat Front Squats Handstand Pushups Hang Power Clean Hang Power Snatch Hollow Rocks Kettlebell Swings muscle ups Overhead Squat Overhead Squats Power Clean Power Snatch press Primal Challenge Pullups Push Jerk push press Pushups Ring Dips Row Run Situps Slam Balls Snatch Strict Pullups Sumo Deadlift High Pull Thruster Thrusters Toes to Bar Wall Ball Wall Balls Weighted Pullups Weighted Situps
looking for a 6am spot. Pretty please!!!!
just opened one up for you. i am taking a later spot.
i’ll take it. thx
Anyone want the 6am slot? I thought I had put down 7 for this day
Thank you Cindy, I will take it!
Done!!!
Unfortunately I’ve been called into work; 0600 slot open
someone can also take my 6 am
6:19 @ Rx .. 68 second PR.
KT – Thanks Dog.
8:32- Rx on weight, green band for pullups
8:38 Rx – Thanks for pushing me Jason — and everyone else at the end.
6:42 RX
This is a 1:19 PR since I have returned from my hike. Still chasing the 4:54 that I did just about a year ago now.
Not a bad way to end my week…will be spending the rest of the week refereeing in a 15/16 year old national championship hockey tournament.
HEY EVERYONE READ THIS
Now that is out of the way. I am looking for any old basketballs that you guys may have. I am going to take them to Iraq with me to make medicine balls for my platoon, I think this will be the cheapest way to make a crossfitting implement for my entire group.
We can call it Wall Balls are the Best Medicine WOD Campaign!
I think I have some I can bring in
Josh,
I have about 5 or 6 I can give you. When is a good time to drop them off.
Scot.Townshend@SystemLink-Inc.com
Scot
Josh – i ill bring in one old one. can we leave at the gym for you?
If you guys leave them at the gym I will pick them up when I go in at 6:15pm.
Thanks everyone.
5:45
MOD: Back squat off rack (95 lbs) and box jumps 24″? (taller wooden one); Day 01 rest of elbow tendinitis
Rest that elbow! I was out for 4 months with bilateral tendonitis in both elbows before college. It is no joke! Don’t push it!
Yep, that’s a 24″ box
Massive failure! I gave it all, but had nothing. rx weight, bllue band for 16, 5 green, 2 sets thrusters. Fran and I will have another meet up in a few months.. Come to think of it, there was a Fran in my life who I didn’t care for either… hmmm
This may go down as one of my favorite comments EVER for a bunch of reasons. I want to be there in a few months when you meet Fran again. I’ll bring popcorn. You’ll give her what for!
7:46 @ 85lbs.
5 pounds heavier than the last two Fran’s, but 59 seconds slower. Wanted to Rx, but right shoulder giving me fits. Still searching for a Rx Fran time…
Thanks, Devin. Great sub 4!
7:17 @ 83# (PR)
Big PR over last time (9/23/10), which was 12:36 @ 75#
Right on right on
7:20 mod 45# red band
Thanks Coach Cindy you made me move!!!!
8:55 Rx
Never done Fran Rxed before so I’m going to call it a PR. Good to see Ali smash her PR and everyone else set huge PRs too! That being said, Fran can still go die.
Awesome seeing you slay Fran today.
I can second the whole “Fran can still go die” comment!!!
hahah you’re a riot…fantastical job & congrats on R to the X
I trillionth that Fran can still go die
6:06 at 75#
I should have RXed the weight as I smashed my last PR of 9:20 at 75#
Definitely going to smash it at RX next time…way to crush the pullups!
5:02
MOD: Back squat off rack (95 lbs) and box jumps 24″
9:17 75#, poor on the Pullups. Need to work the Kip.
Thanks for the encouragement you 6 amers!
3:59 Rx (pr)
Great working out w James.
Lots of pr’s today gang. Nice work.
Wow Princess! That’s cookin’!!
You smoked it today Coach D!
Sub 4 sweet next stop sub 3!
Congrats Devin, I know that is a goal you have been chasing for quite a while
Great job DC!!! Or should I say neighbor
8:12, green band, 45#
That Fran, she’s a bitch!
Ah Fran, not nice!
9:33, 55 #’s, red band.
Thanks, Rodney! Nice job today.
6:44 rx, first time doing RX fran so I’ll consider it a PR…
Great job today everyone! Rockstarsssss:) keep it up!
Sweet time Hilary, that is awesome
Thanks ali! You rocked it today!
Sub 7 on ur 1st Fran..Holy Crap – Congrats chica!!
ImPressive
DNF – 6 pull ups short – 55# thrusters, blue band on pulls ups
This was my first “Fran” – I knew it would be tough but I was determined to stick with the blue band and I did. I’ll take it even tho I didn’t finish.
DNF 2 1/2 rounds 45lbs and red/blue pullup (probably would have had similar time to last FRAN without 10min cutoff)
Last FRAN 10:25, 35#, Grey/JPU
*Thanks to Hilary for keeping me honest with the pullups. It was great to see you RX under 7 minutes.
You did great babe, very proud of you this AM!
7:18 Rx
Last Fran was 8:46 Rx so today was a PR by 1:28. Pull up’s still slow me down but making progress slowly. Thanks to mighty mouse Darby who went unbroken on thrusters and hit her goal of sub 10……congrats my wee friend
Holy PR!! This is awesome mama!!
6:35 RX (PR by 5 seconds)
Yessir! Was fun to watch you crush it Nick!
Just made on Opening for a FRIDAY 6 AM spot if anyone needs it.
5:39 RX
First time RXing Fran. Last time I did it was May of last year. I did 75# and it took me 5:10.
John Stamper you are the man! Thanks for pushing me through.
Go Kevo! Nice job brother
8:23 at 75#
Great job Matt…keep it up brother!
This was my first Fran also; unfortunately I can’t say it was the first Fran I finished!
DNF by 5 pull-ups; 63 lbs and Blue Band
Thanks Kevin P for the encouragement and counting.
Great day for a PR:
8:47 Rx
Thanks for the push DC!
Heck yes! Nicely done!
Last time was 8:29 @ 85#
Good thing I’ve got those pull-ups down…my only savior.
Wonderful work today Rich. Glad to be there to witness!
8:38 Rx
1st & last set of thrusters were unbroken.I like pull ups I really do, but only once have I been able to do 10 unbroken & today was not that day. 1st 21 p/u’s totally struggled through.
Thanks Shaun 4 not letting me “hang out” durin the WOD (which I’m so known for).
Last Fran was 10:40 on 10/28/10 – 45# – green band
That is crazy Step……45lbs and green band to Rx in 5 months, congrats!!!
Wow!!!! You’re my inspiration.
NICE NICE NICE NICE NICE
awww thanx peeps
still recovering my back. plan to be in tommorrow
running workout today
5 min warmup
5:50 mile
2 min jog
2:55 half mile
2 min jog
1:27 min quarter
5 min jog
50 minute bike sunday
8:18 65#
DNF-RX on weight and pullups but was 7 Puillups shy of finishing. Last time did 8:32 with red band so it is what it is.. really need to work on the pullups.
2:50 Rx
First time with Fran – she’s ok but Diane is prettier
you’re kidding? nice job Navy Drive!
Just got a call from HBO. They want to do a show called “The Men of Navy Drive”…
Navy Drive, where the backyard barbecues are Paleo and the kids do burpees for fun
You’re PHENOMENAL!!! I wore my hair extra tight today so it wouldn’t fall in my face as you whizzed by me. Glad I took that precautionary measure.
You make me laugh …. Good to see you at the 10:30
Let’s do the math on that…
170 seconds – 90 movements – less than 2 seconds per movement with transition between bars!! Holy S!!! Batman
Nice work!!!
8:43 Rx. I was a Fran virgin so PR I suppose. Props to Scott for pushing me through.
5:59rx…last time I did this was overseas at around 8:10 so huge PR…was hoping to be pushing for around 5mins but looking forward to trying to hit that mark in the near future
I told you we would keep it under 7 mins. Great work today brotha
Same to you man…can’t wait to kill it next time
8:21 83#, 10 PUs (no band), remaining PUs (red)
9:58 Rx (phew!) 1st time “Fran” for me! Thanks to my cheering section for getting me through those last few pull ups — wouldn’t have made it otherwise
5:50 MOD
95# Back squat; 30″ box jump
DANG.. u rock the squat & own those box jumps.. SAWEEET!!!
9:57 with 95 and a blue band. This was my first time using the blue band for any of the exercises
Yeah baby–nice!
6:43 RX.
Atta boy BLUE!!!
11:00..45 lb bar..next time I’m hitting that 65
6:40 Rx
You’re a beast. Thanks again for motivating me. Because of you I PR’ed.
8:31
9:28 – RX’d the weight but samller blue banded the pull-ups. Happy with the results – pull-ups slowly getting better.
no weights at home so I did WOD from 110316, which I hadn’t done on that date
66 so backed up. It’s 6:00 and I’m at ffx cty pkwy–still gonna try and make it from the park and ride at 29 & 66. Come on bus!!!!!!
7:49 #75..green band..this was my 1st time doing the FRAN workout.
Good on ya Robert
8:32 Rx’d (2 minutes slower than last time, but had my son judging and calling no reps on me. Atleast I know I did it correct and he’s grounded for a week)
3.5 mile cross country run over hill and dale. 36:17
I love it! Your son enjoyed being your judge a little too much.
5:56 rx PR
swiiiing batta batta batta batta….sha-wing
DNF-53#, 3 shy of complete
SOOOOOO CLOSE!!! I loved how you fought! Can’t wait to see you do Fran again. I know you’ll whip her!
Grrr–my nutrition goal is definitely going to be something with pull-ups!
so close indeed! you’ll get there! keep pounding it!
6:22 Rx
First time 7:02 rx
8:20 RX’d slower than last time. I was also judged by Lou’s son and made to do a lot of reps over. I am glad you grounded him. I also went on a run with Lou did I mention that I hate running.
12:56
4 rounds of 400M & 50 air squats
About 1 minute faster than last time, could have gone faster on run, treadmill difficult to find pace
Fran killed me today!!! DNF – 54#, orange band – had 9 pullups left to go.
Note to self…Better breakfast, no tennis beforehand and practice the pullups.
I”ll get her next time!
Way to go to all the other nooners and thanks for TRYING to help me get there:)
948 60# and box jump
That was actually my time- you did 8:12
6am spot open tomorrow!
I will sleep in while I can.
I don’t have to be at work as early as thought..
6:08 rx. PR by 1:56. Great working with lil’B today.
9:48 – 55#
9:09
RX weight and I mangaged to do 4 RX pull-ups but then the chin just wasn’t getting over the bar so I had to (sadly) go to the red band.
Last time I did Fran I got 10:32, so its another PR but still not a complete RX
I’ll get you next time Fran…nexxxxtttt tiiiimmmmeeeee!
DID YOU SEE? WOD2 posted!
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24″)
above is men’s…
women’s is:
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20″)
I’m gonna slay this one!
Went in trying to do Fran, but the shoulder didn’t like the Thrusters, so I gave in.
MOD:
Front Squat – 65#
Pullups – Red Band
Time: 9:53
If this were Fran, that would be an 80 second PR, but it’s not…
5:29 Mods #95 BS/Step Ups-24″
I’m going to do this tonight after work. Legs are still killing me, but I’ll TTY to beat 07:37 minutes from last time. Would like to get under 7 minutes. I don’t need a judge because I don’t cheat, unlike my partners. LOL.
9:47 only 33#, Todd was no there to make me do more
. And pu on green band.
6:12 RX (PR)
7:39 – 35 weight and jump pull ups
Thanks Megan for helping with my box jumps!! Now I can do them on the little box – no more step ups for me!
4:12 Rx (2:26 PR) – thanks Josh
DAYUM!
That is a serious PR dude!!! Huge congrats
DNF – 50.8#, 9 pullups to go
8:58 Rx!!!!!!!!!
Nice Megan!!
9:36
74#
jumping pullups
Travel WOD
2 miles treadmill
5 min DU practice
25 squats, 15 cleans (15#DBs), 10 push ups
25 squats, 15 push press (15#DBs), 10 push ups
25 squats, 15 1 arm snatches(15#DB), 10 push ups
25 squats, 15 KBS (35#), 10 push ups
Didn’t time
6:19
75#
6:14 Rx
30 sec slower and a bit of black lung