Weekly Workout for Men: A grueling test of physical and mental endurance, plus some gymnastics

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When starting CrossFit one of the WOD's that you will likely encounter or hear about first is something called "Fran."

Fran is a woman that likes to go hard and fast and leave you laying in a pile on the floor sucking your thumb. She is a very demanding woman. You will never forget her.

That may sound funny, but a lot of CrossFit workouts are named after women or military/fire/police members who have lost their lives in the line of duty. 

Fran is a mental crushing, mind blowing, for time workout.

It is, 21-15-9 reps of Thrusters and Pull-ups. Some people can do this in under 2 minutes, and these are not little people, they are 200+ # men crushing this time.

Watch this video:

The fastest time is 1:53:?? by Henry Sailes, but I didn't show it, because I believe that the above video is a better angle on how to do the movements.

This workout was originally introduced by Greg Glassman, the father of Cross Fit and it was used as a tool to humble both elite athletes and the average Joe.  It never gets easier and is a test of mental grit.

A thruster uses the entire body to move a barbell from the bottom of a squat to shooting it overhead, it is impossible to do without using your legs, hence "Thrust".

Why am I telling you all of this, and why should you care?

Well, it is quite possibly one of the best workouts to do. You simply finish it, when you finish it. However, when the body pushes at 90-95% of it's total capacity, something crazy happens. You start to produce HGH or Human Growth Hormone, when this occurs you start burning fat and building muscle, and that is why this workout and almost all Cross Fit workouts are better for you than anything you can do at the run of the mill gym.

A garage gym is better for you than a commercial gym and is where Cross Fit originated. Actually it was a jujitsu dojo, but similar.

Cross Fit defined is "constantly varied functional movements performed at high intensity."

I don't know of any other program that does that and tests every aspect of the human body. There is nothing off-limits in Cross-Fit.

You will do mountain biking, running, jumping, swimming, gymnastics, olympic weight lifting, Workouts with vests, obstacle courses, tire flips, sledge strikes, handstand walks, rock climbing etc...

Nothing else does that. Cross Fit prepares you for everyday life.




For Time, 21-15-9 of:

  • Thrusters (95#)
  • Pull-ups

or "Modifed FRAN"

For Time, 21-15-9 of:

  • 7 Bar Muscle-ups, 7 Chest to Bar, 7 pull-ups
  • 21 Thrusters
  • 5 Bar Muscle-ups, 5 Chest to Bar, 5 pull-ups
  • 15 Thrusters
  • 3 Bar Muscle-ups, 3 Chest to Bar, 3 pull-ups
  • 9 Thrusters


Run 2 miles or Swim 10x 100m with 60 second rest after each

Use Freestyle Stroke


4 Rounds For Time:

  • 50 Air Squats
  • 40 Sit-ups
  • 30 Push-ups
  • 20 Jumping lunges ( 1 rep = both legs)
  • 10 Burpees
  • 400m Run

Record Your Score


Do Wednesdays workout again




Morning Workout:

3 rounds of:

  • 20 Lunges
  • 60m Bear Crawls
  • 20 Push-ups
  • 20 Curls with 30# DB
  • 100m Run

Then measure out 50 yards (use football field or soccer field), begin running, and every 5 yards drop down to your stomach, then get back up and repeat to end of field. Then go back after 30 sec rest.

Afternoon Workout:

METCON - AMRAP in 10 minutes of:

  • 5 Power Cleans (135#)
  • 10 Toes-to-Bars

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