Franish Friday’s

Last Friday's Tabata Fran was an 8 minute killer!!! Create your version, lets see what you got

Last Friday's Tabata Fran was an 8 minute killer!!!

During the Fran challenge (Sept 19th – Nov 14th) every Friday we are going to do a different version of Fran to help us gear up for the most feared CrossFit workout.

We are open to idea’s. If you want to help, email us a version of a Fran”ish” workout. We will vote on it name it after you and use on one of the Friday’s during the Challenge. Let’s see what you can come up with.

Today’s WOD:

Sept 29

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5 Responses to “Franish Friday’s”

  1. Hey how about this Franish workout:

    42-30-18
    Kettlebell thrusters (each side)
    Pullups

  2. i did this one a few months ago and it dang near killed me (i don’t know if i didn’t sleep well the night before..didn’t eat well a few days previous or if it was the workout itself). i did this the day we were able to select our own exercises.
    10-9-8-7-6-5-4-3-2-1 for time
    1) Thrusters (10-9-8-etc…)
    2) pushups (10-9-8-etc…)
    3) 100 m run (1 time)
    4) burpees (10-9-8-etc…)

  3. Here’s my “Fran” ish concotion!

    AMRAP 20 Mins

    15 Front Squats (#115m/#75w)
    12 Handstand Pushups
    9 Chest 2 Bar Pullups

    or

    15-12-9-6-3

    Front Squats (#115m/#75w)
    Push Press (#115m/#75w)
    Chest 2 Bar Pullups

    ROM!!!

  4. I would hate to actually do this, but an idea for a “Fran-ish” workout would be 30 box jumps, 30 burpees, 20 box jumps, 20 pullups, 10 box jumps, 10 burp-ees…

  5. Already told you mine but must add the warm-up (appetizer) and finisher (dessert) too:

    Warm-up (appetizer)
    3X
    10 Handstand Push-ups
    10 GHD Sit-ups

    Fran-ish (main course)
    7X For Time
    3Thursters
    5 pull-ups

    Finisher (dessert)
    Max Squat – 2 min
    Wall sits – 2 min

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