Today’s WOD is probably the most well known CrossFit WOD there is. Â When you go to a conventional gym, the question most asked is, “How much do you bench?” Â In the world of CrossFit, the question is, “What is your Fran time?” Â As the story goes, CrossFit founder Greg Glassman was trying to create a workout that would give him the same feeling as gymnastics. Â 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. Â And thus, Fran was born. Â A combination of a weight lifting movement and a body weight movement, this potent WOD is harder than it looks. Â A good Fran time is under 5 minutes. Â An elite Fran time is under 3 minutes. Â You don’t want to miss this.
CrossFit Alloy WOD for 12/9/2014:
Skill:
Hollow rock circuit (Back, Side, Stomach, Side)
Hips and lower back mobility
MetCon:
Fran:
For Time
21, 15, 9
Thrusters (95/65)
Pullups
Post Time to Comment
Scaling:
Platinum: As written above.
Steel:
For Time
15, 12, 9
Thrusters (95/65)
Pullups
Brass:
For Time
15, 12, 9
Thrusters (75/55)
Pullups (may be assisted)
Bronze:
For Time
15, 12, 9
Thrusters (55/35)
Jumping Pullups
Scaling:
Platinum: As written above.
Steel:
For Time
15, 12, 9
Thrusters (95/65)
Pullups
Brass:
For Time
15, 12, 9
Thrusters (75/55)
Pullups (may be assisted)
Bronze:
For Time
15, 12, 9
Thrusters (55/35)
Jumping Pullups
FRAN RX: 7:51 with strict pull-ups.
FRAN RX: 7:51 with strict pull-ups.
Fran RX – 4:38
Fran RX – 4:38
Fran RX – 4:38