Yesterday’s WOD was “Fran” at Crossfit Lake Mary. It’s a short workout, meant to be completed very quickly – 4-6 minutes.

Fran is a benchmark workout meaning that if you went into any Crossfit “box” and told them you did Fran in Xminutes and Yseconds, they would know exactly what you did and marvel at your time (or laugh).

As I was saying, Fran is a short workout with only 3 rounds. As with most things Crossfit, your goal is to do it as fast as possible. Fran is thrusters and pullups with reps of 21/15/9. I completed it in 5:29 (MM:SS). For the pullups, I used the green band. That most likely won’t mean anything to you but it does to me and anybody else in my box. My weight for the thrusters was 65 lbs. After it was over, I felt like I could have added some more weight but 65 was decent for my first Fran.

Since the workout was so quick, Gregg made us run for 800 meters (1/2 mile) and then do 50 sit ups while holding a plate over our heads and chest. That shit was hard!