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Fran HERO WOD

Honoring Fran

One of the most famous CrossFit workouts, featuring thrusters and pull-ups in a 21-15-9 rep scheme.

The Workout

  • 21-15-9 reps for time of:
  • Thrusters (95/65 lb)
  • Pull-ups

Time Cap

10 minutes

Rx Standards

Men (Rx)

95lb thrusters

Women (Rx)

65lb thrusters

Equipment Needed

Barbell
Plates
Pull-up bar

Recommended Gear

  • Hand grips (for pull-ups and K2E)
  • Thumb tape (for thrusters and deadlifts)
  • Knee sleeves (for thrusters and deadlifts)
  • Wrist wraps (for HSPU and thrusters)
  • Chalk
  • Lifters (for thrusters and deadlifts)

Strategy Overview

This is a high-intensity workout that tests both strength and endurance. The key is to push hard and minimize rest.

Honoring a Hero

Fran is one of the most famous CrossFit workouts, named after a hurricane. It has become a benchmark for CrossFit athletes worldwide.

"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13

Quick Tips for Success

1

This is a classic CrossFit benchmark

2

Push hard on thrusters

3

Break pull-ups before failure

4

Focus on work capacity