FRAN
(Time, Sc, Fnd,  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 | 3:24 Rx | Nidia Mon, Mar 24, 2025 | | 2nd | 4:07 Rx | Olivia M Mon, Mar 24, 2025 | | 3rd | 4:46 Rx | Emily S Mon, Mar 24, 2025 | | 1st | 2:43 Rx | Jeremy Mon, Mar 24, 2025 | | 2nd | 4:21 Rx | Thomas C Mon, Mar 24, 2025 | | 3rd | 4:56 Rx | Justin U Mon, Mar 24, 2025 |
| 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 |
| Jeremy | 2:43 Rx | 1st | | Nidia | 3:24 Rx | | | Olivia M | 4:07 Rx | 3rd | | Thomas C | 4:21 Rx | | | Emily S | 4:46 Rx | 4th | | Justin U | 4:56 Rx | | | Kherri | 5:07 Rx | | | Ezra | 5:35 Rx | 11th | | Chad | 6:52 Rx | 15th | | Lindsey C | 7:15 Rx | | | Cooper T | 4:28 Sc | 21st | | Julia F | 5:01 Sc | | | Evan B | 5:32 Sc | 25th 65lbs full reps | | Thomas B | 6:08 Sc | | | Blake P | 6:42 Sc | 26th | | Dale | 7:09 Sc | 27th 65#; full reps | | Kelly P | 7:55 Sc | | | Tom | 8:11 Sc | | | Dana F | 8:54 Sc | 31st 55# | | Debra | 3:09 Fnd | 32nd | | Rebecca P | 4:49 Fnd | 55# | | Sarah Y | 5:19 Fnd | 38th 21-15-9; 45# | | Deanna | 5:20 Fnd | 21-15-9; 45# | | Alice | 5:21 Fnd | 35# | | Wayne | 5:30 Fnd | 30th | | Maddy | 5:31 Fnd | Banded PU 55# | | Sadie | 5:35 Fnd | 39th 45#, banded pull-ups | | Connie | 5:40 Fnd | 40th 21-15-9; 15# single arm KB thruster | | Alex D | 5:58 Fnd | 42nd Banded pull-ups x2, ring rows x1 | | Emma L | 5:59 Fnd | 43rd Banded Pull-ups | | Pam | 6:13 Fnd | 46th 30#, foot assisted pull-ups | | Mariah | 6:23 Fnd | 55# banded pull-ups and RR | | Diane | 6:36 Fnd | 21-15-9; banded pull-ups | | Megan S | 6:45 Fnd | 48th RX reps | | Steven W | 7:20 Fnd | 33rd 65# banded PU | | Kristen | 7:26 Fnd | jpu | | Diego | 7:26 Fnd | 85#, jpu | | Cindy | 7:49 Fnd | 51st Banded green | | Greg U | 7:52 Fnd | 7:52, 65# | | Susan | 7:58 Fnd | 30#, jumping pull-ups | | Erika R | 8:00 Fnd | 53rd 65#, red band pu 21-15-9 | | Shelby B | 9:13 Fnd | 55th banded pull ups | | Laura B | 3:40 | 57th 35# front squat, rr | | Elizabeth | 3:50 | MODWOD | | Adam | 5:27 | 40th RX reps; 65# JPU | | Jessica T | 6:12 | 63rd Overhead squats | | Veronica | 7:57 | 55#, banded pull-ups, (21-15-9) | | Aniki | ✅ Fnd | 22.5# |
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