ParaWOD: Fran for everyone


In the basking glow of the 2015 Crossfit Games, my gym Crossfit Impavidus is using this subsequent week as the Week of Benchmarks.

First up, everybody’s favorite speed workout, FRAN.


  1. Thrusters (95lbs)
  2. Pull-ups (chest to bar)

What is great about this workout is that within my own family, now my wife, my 10 year old daughter, and I can all do it at various levels of scaling. My wife completed the workout as prescribed (RX), my daughter did jumping pull-ups and light weight for thrusters, and my modification is this:

  1. Thrusters = shoulder press (65lbs)
  2. Pull-ups = Pull-ups, and yes, we do it strict

Here is a short video of me doing the middle round of my pull-ups:

As you can see, I had my coach hold my feet straight in front of me in order to keep them from swinging and landing awkwardly, which is a concern when I am trying to do so many, so quickly.

My final time of 4:46 was approximately 2 minutes faster than the last time I attempted this workout, which tells me that the next time I attempt it I need to make it a bit harder. I will accomplish this by going up in the weight for the press. While I still don’t think I can do the 45 presses at the RX weight of 95lbs, I should be able to go up to at least 75lbs on my next attempt.

Thanks to Crossfit Impavidus and Coach Traci for helping me set my new PR on Fran!

3 thoughts on “ParaWOD: Fran for everyone

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