CrossFit Benchmark WOD

  • 21-15-9 Reps For Time
  • Thrusters (95/65 lb)
  • Pull-Ups

Complete 21 thrusters and 21 pull-ups, then 15 thrusters and 15 pull-ups, then 9 thrusters and 9 pull-ups, as fast as possible.

Good Times for “Fran” (source)
– Beginner: 7-9 minutes
– Intermediate: 6-7 minutes
– Advanced: 4-6 minutes
– Elite: <4 minutes

namesake photo
"Fran" is arguably the most famous of the original six CrossFit "Girls" WODs. It was first posted on crossfit.com as the workout of the day for November 21, 2004, but it created by CrossFit founder Greg Glassman years earlier (in the 1970's) to help him build conditioning as a competitive gymnast. Watch "The Story of Fran."

The many variants of "Fran" include "Heavy Fran," "Fractured Fran," "Strung-Out Backwards and Upside-Down Fran," "Franzilla," "Frantasy Land"

A September 2013 CrossFit Journal article stated: "not only does ["Elizabeth," "Diane" and "Fran"] combine weightlifting and a calisthenic element but is a powerful whole body workout containing functional hip, pushing, and pulling movements.

But the crushing charm of these ladies lies in their magnificent capacity to root out weaknesses and humiliate you with them. For many athletes the high rep deadlifts at 225 pounds, cleans at 135 pounds, and thrusters at 95 pounds are easy. For these same ahletes handstand push-ups, ring dips, and pull-ups are very likely deficiencies. Typically, these athletes are larger. Similarly, those athletes for whom handstand push-ups, pull-ups, and ring dips are a breeze are nearly certain to bristle at these loads and high reps in the weightlifting. Typically, these athletes are smaller. Do these workouts favor middleweights? It doesn’t seem so. The middleweights seem to suffer at both ends."
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