Benchmark WOD: “Fran”

Jun 19th, 2019

Category: CrossFit

Benchmark WOD: “Fran”

Fabian – Mid Beast Maker

Girls Gone Wild – Friday June 21st from 6-8PM**Teams will be posted Wednesday Night!
Join us for a great night dedicated to a few of our Crossfit Girl Benchmarks! Athletes will be on Co-Ed Teams of 5 including scaled, intermediate and RX athletes! Girls Gone Wild will be run in a relay style! Each athlete will perform one of the Classic Crossfit Girl WODs listed below. There will be scaling options for each WOD. We will make your teams and you will decide together which athlete will take on which girl. All are encouraged and welcome to throwdown! To register please fill out THIS FORM

* There will still be GENERAL CLASSES at 4 and 5pm this night. The 6 and 7pm classes will be cancelled. All are encouraged to come in. If you miss registration, come in anyway we will fit you in!

Teams of 5 Relay. Teammates must tag before proceeding on to the next portion of the workout.
*We will also have an advance option for smaller teams that would like to take on two or more girl WODS!

“Jackie”
1K Row
50 Thrusters (45/35)
30 Pull Ups

Intermediate – 35/25; 25 Pull Ups
Scaled – 750m Row; 30 Thrusters, 30 Jumping Pull Ups

“Fran”
21-15-9
Thrusters (95/65)
Pull-Ups

Intermediate – 15-12-9
Scaled – (65/35); Jumping Pull-Ups

“Karen”
150 Wall Ball (20/14)
Men – 10ft target
Women – 9ft target

Intermediate – (14/10)
Scaled – (14/10) 100 Reps

“Grace”
30 Clean and Jerks (135/95)

Intermediate – (95/65)
Scaled – (65/35)

“Diane”
21-15-9
Deadlift (225/155)
Handstand Push-Ups

Intermediate – (185/125) 15-12-9
Scaled – (135/95) Hand Release Push-Ups

Watch Rich Froning’s Strategy on “Fran” During 2012 Crossfit Games

Warm-up
5 Minutes
:30 Hard/:30 Easy
Row, Bike, Ski or Air Runner

WOD 1 (10 min cap)
“FRAN”
21-15-9
Thrusters (95,65)
Pull-ups

Level 2- 75,50
Level 1- 50,35

Scores/Comments from 12/16/16
Scores/Comments from 9/21/15

Optional WOD 2
30/25 Bike*
50 Medball Sit-ups
30/25 Calorie Bike

ADV- GHD Medball Sit-ups
*Ski/Row Sub 35/30

Extra Work
5 Rounds
5 Power Cleans (185/125)
5 Deficit HSPUs (6’/4”)*

*Scale deficit to (3”/2”) or no deficit. Scale weight as necessary.
ADV – Rest 5 Mins & Repeat