FRAN (Time, Rx2, Rx3, Girls (A-F)) 21-15-9 reps of: Thrusters (65/95 lb) Pull-ups Rx2: 15-12-9 reps Rx3: 15-12-9: (35/45 lb); Ring rows Masters 55+: (45/65 lb) Intended Stimulus: -10:00 or less; potentially 3:00 or less for advanced athletes. -Light-to-moderate thrusters; 1-3 sets per round. -Advanced athletes should aim to complete the pull-ups unbroken or in large sets. -Intermediate and beginner athletes should target a challenging but sustainable rep range that they can try to maintain throughout the workout. -September CAP benchmark last tested in 250324.
Planned: Mon,Sep29,2025 Mon,Mar24,2025 Wed,Oct16,2024 Thu,Sep2,2021 Tue,Jun16,2020 Tue,Jan22,2019 Sun,Aug19,2018| 1st | 5:06 Rx | Kherri Thu, Sep 2, 2021 | | 2nd | 5:16 Rx | Brittany G Thu, Sep 2, 2021 | | 3rd | 5:30 Rx | Heather J Thu, Sep 2, 2021 | | 1st | 5:22 Rx | Jeremy Thu, Sep 2, 2021 | | 2nd | 5:24 Rx | Chase To Thu, Sep 2, 2021 | | 3rd | 5:39 Rx | Thomas C Thu, Sep 2, 2021 |
| 1st | 3:00 Rx | Nidia Wed, Oct 16, 2024 | | 2nd | 3:05 Rx | Mari Tue, Jun 16, 2020 | | 3rd | 4:07 Rx | Olivia M Mon, Mar 24, 2025 | | 1st | 2:43 Rx | Jeremy Mon, Mar 24, 2025 | | 2nd | 3:09 Rx | Tim A Tue, Jun 16, 2020 | | 3rd | 3:30 Rx | Thomas C Fri, Jul 17, 2020 |
| Kherri | 5:06 Rx | 5th | | Brittany G | 5:16 Rx | 6th | | Jeremy | 5:22 Rx | | | Chase To | 5:24 Rx | 10th | | Heather J | 5:30 Rx | 7th | | Amberly | 5:34 Rx | 8th | | Thomas C | 5:39 Rx | | | Isaac | 5:52 Rx | 14th | | Zach W | 7:26 Rx | 16th | | Cecy | 8:53 Rx | 19th RX PR - Fran is foe! | | Laura M | 4:06 | 12-9-6 | | Trina | 4:45 | 59th 35#, ring rows | | Naomi | 5:17 | 60th 65#, Jumping Pullups | | Mariah | 6:00 | 45#, banded | | Craig | 6:07 | 42nd Jumping pullups | | Stephanie | 6:14 | 64th 45#, jumping pull-ups | | Dana F | 7:52 | 55# | | Clay C | 8:18 | 43rd 65# | | Aidan | 8:41 | 45# |
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