Skip to main content
Latest WOD

CrossFit Alloy WOD for 12/9/2014 – Fran

By December 8, 20147 Comments

Today’s WOD is probably the most well known CrossFit WOD there is.  When you go to a conventional gym, the question most asked is, “How much do you bench?”  In the world of CrossFit, the question is, “What is your Fran time?”  As the story goes, CrossFit founder Greg Glassman was trying to create a workout that would give him the same feeling as gymnastics.  He combined thrusters and pullups, did 21, 15, 9 for the reps, threw up, and ran to his friend’s house to report his discovery.  And thus, Fran was born.  A combination of a weight lifting movement and a body weight movement, this potent WOD is harder than it looks.  A good Fran time is under 5 minutes.  An elite Fran time is under 3 minutes.  You don’t want to miss this.

CrossFit Alloy WOD for 12/9/2014:

Hollow rock circuit (Back, Side, Stomach, Side)
Hips and lower back mobility

For Time
21, 15, 9
Thrusters (95/65)

Post Time to Comment

Join the discussion 7 Comments