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“Heavy Fran”


CrossFit Benchmark WOD

24.8K 225
  • 15-12-9 Reps For Time
  • Thrusters (135/95 lb)
  • Weighted Pull-Ups (45/30 lb)

For weighted pull-ups place a dumbbell between the legs or wear a belt with a kettlebell (1.5/1 pood) between the legs. Or use a weight vest.

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namesake photo

Background: “Heavy Fran” is a variant of one of CrossFit’s “Girl” WODs, “Fran” – with added weight and fewer repetitions. It was first posted on the CrossFit Main Site as the workout of the day for Thursday, April 28, 2005 (050428). CrossFit did not name the workout in that post. The first mention of “Heavy Fran” on was by a user named John Messano who commented on the original post. CrossFit did reinforce the name when they posted a 2013 video of the workout to YouTube – featuring Rich Froning, Rory McKernan, and Darren Hunsucker – who finished the workout between 5:25 and 6:44.

See also: “Fractured Fran,” “Franzilla,” “Run and Get Fran,” “Strung-Out Backwards and Upside-Down Fran,” “Frantasy Land.”

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