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CrossFit Benchmark WOD

17.4K 445
  • 5 Rounds for Time
  • 800 meter Run
  • 15 Dumbbell Thrusters (45/35 lb)
  • 15 Pull-Ups

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This “Frelen” benchmark WOD, a combination movements from two classic CrossFit “Girl” WODs (“Fran” and “Helen“), was first posted on the CrossFit main site as the workout of the day for Wednesday, June 22, 2005. Unlike the original “Fran,” which involves 95 lb barbell thrusters, “Frelen” prescribes dumbbell thrusters (2 x 45 lb), which, despite the slightly lower total weight, some athletes will find more challenging due to the extra stabilization dumbbells require.

Curiously, when CrossFit first posted the workout back in 2005, they linked a demo video with a different version of the workout in the description. The alternate version was:

21 – 15 – 9
Thrusters (95lbs)
Kettlebell Swings (50lbs)
Pull ups
Run 400 meters

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