Who invited Fran?

Austen came in Monday and he needed to be finished fast. That's what he said, anyway. I think he meant he had errands to run so he needed to finish the workout fast. Of course, I took that to mean he needed the workout to finish him fast. It did. He did. All good. Fran.


The minute you hear the name 'Fran' you know that the fear and anxiety created by that workout will take longer to get over than the workout itself. I'm currently contemplating a sub four Fran which would mean shaving off a meager 2 seconds from my current time. Two seconds is roughly how long it would take to punch me hard in the gut and it would feel about the same.


Let's look at a number of ways to get acquainted with Fran:

W/O1 - When Martin Calls Me Names

250m Row

9 Thrusters - heavy

9 Pull-ups or hanging rows
5 Rounds


W/O2
21 Front Squats
21 Push Presses
21 Sit-ups
3 Rounds

W/O3 - Fractured Fran v1 (from www.crossfit.com)
9 Thrusters
9 Pull-ups
5 Rounds

W/O4 - Fractured Fran v2 (from www.crossfit.com)
5 Thrusters
5 Pull-ups
9 Rounds

W/O5 - Upside Down Fran
Pull-ups
Thrusters
9.15.21

W/O6
5 Thrusters every minute on the minute for twenty minutes

W/O7
7 Front Squats
7 Push Presses
7 Thrusters
7 Pull-ups
7 Rounds

Pushing Limits

World dominance begins with a push-up. Not really but if you can't shove your own weight around in an eloquent way, how the heck are you supposed to shove other people around with any gusto? I promised perfect push-up workouts since I refurbished everybody's form a couple of weeks ago, so here goes:

W/O1
3 to 5 PERFECT push-ups every minute on the minute for twenty minutes followed by a 2 mile run.

W/O2
How many rounds can you finish in 20 minutes of:
2 PERFECT push-ups
5 Sit-ups
8 Squats

W/O3 - Repeat Offender (follow-up to Sara's favorite prison workout)
1 Push-up (yes, the PERFECT flavored ones)
45 Burpees
2 Push-ups
40 Burpees
3 Push-ups
35 Burpees
4 Push-ups
30 Burpees
5 Push-ups
25 Burpees
6 Push-ups
20 Burpees
7 Push-ups
15 Burpees
8 Push-ups
10 Burpees
9 Push-ups
5 Burpees
10 Push-ups

W/O4
1, 2, 3, 4, . . . . . Push-up ladder - with as much rest as you need (ish), continue up the ladder until you reach the highest set COMPLETED before failure which will equal 'X.' Take that number and subtract it from 25 to = 'Y'.

X Push-ups
Y Jump Squats
6 Rounds