This discrepancy in the standard is due in part to the fact that when the workout was first wod workout at home menu in CrossFit did woekout post male and female Rx weights they posted only one prescribed weight for most workouts. Foundations: Complete as many rounds and reps as possible in 5 minutes of: Power clean Front squat Jerk. Topic: Fitness. If you want to hammer your bicepsthe chin-up variation—palms toward your body—just might be the variation for you. You can also use them for partner work. Continue very slowly and easily.

Foundations: reps of: Broomstick deadlifts Knee push-ups, to ground or elevated surface. Equipment Free: reps Wod Workout At Home Query of: Candlesticks, from back to standing Handstand push-ups. Then, reps of: Candlesticks, from back to standing ft. With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.

Post number of minutes completed to comments. Post rounds completed to comments. Scaling: Modify the movements and reduce the load so you can keep moving through this workout at high intensity. Intermediate Option: Complete as many rounds as possible in 12 minutes of: 2 rope climbs, 15 ft. Weighted chest-to-bar pull-up reps Weighted dip reps Run 1 mile for time. Post loads and mile time to comments.

Scaling: This workout involves three max efforts. Ideally, each lifting set will be as heavy as possible. The lifting portion is then followed by a mile run time trial, a benchmark distance. Newer athletes should choose modifications that Wod Workout Zone challenge the pull and the push.

Intermediate athletes can do this workout as prescribed. Beginner Option: Jumping pull-up, slow descend reps Jumping dip, slow descend reps Jog 1 mile for time. Three 5-minute rounds of: m farmer carry Then as many reps as possible of: 5 burpees 10 kettlebell swings.

Scaling: Reduce the kettlebell load so you can move with limited rest on both the carries and swings. Deconditioned athletes may consider shortening the 5-minute interval to encourage a faster pace each round. Intermediate Option: Three 5-minute rounds of: m farmers carry Then as many reps as possible of: 5 burpees 10 kettlebell swings Rest 2 minutes between rounds. Beginner Option: Three 3-minute rounds of: m farmers carry Then as many reps as possible of: 3 burpees 7 kettlebell swings Rest 2 minutes between rounds.

Post reps completed to comments. Scaled: Complete as many rounds and reps as possible in 5 minutes of: Squat clean Jerk.

Foundations: Complete as many rounds and reps as possible in 5 minutes of: Power clean Front squat Jerk. Equipment Free: Complete as many rounds and reps as possible in 5 minutes of: 6 single-leg squats, alternating 3 handstand push-ups. Scaling: Avoid the GHD or reduce the reps if you do not have experience with it.

Intermediate Option: Row meters 50 sit-ups Row 1, meters 30 sit-ups Row 2, meters 20 sit-ups. Beginner Option: Row meters 30 sit-ups Row meters 20 sit-ups Row 1, meters 10 sit-ups. Run meters. Scaling: Reduce the loading on the thrusters so that each set can Wod Workout At Home Unicorn be completed unbroken.

Run meters 30 air squats Run meters. Scaling: Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads. Run 1, meters Then, 5 rounds of: 15 push-ups 20 med-ball cleans 21 burpees Then, Run 1, meters. Scaling: This is a long workout.

New athletes should reduce the volume. Intermediate athletes can perform this workout as prescribed with time restrictions for each segment. Intermediate Option: For time: Run 1, meters or 5 minutes Then, with a minute time cap, work through 5 rounds of: 15 push-ups 20 med-ball cleans 21 burpees Then, Run the same distance.

Beginner Option: For time: Jog meters or 5 minutes Then, 3 rounds of: 10 assisted push-ups 15 med-ball cleans 15 burpees Then, Jog Wod Workout the same distance.

Scaled: Complete as many rounds and reps as possible in 20 minutes of: ft. Foundations: Complete as many rounds and reps as possible in 20 minutes of: ft. Equipment Free: Complete as many rounds and reps as possible in 20 minutes of: ft. Year Saturday Saturday Back squat reps Post loads to comments.

Beginner Option: Back squat reps. Friday Friday Workout Thursday Thursday Rest Day Post thoughts to comments. Wednesday DBs Post time to comments. Tuesday Tuesday Shoulder press reps Post loads to comments. Monday Sunday Sunday Rest Day Post thoughts to comments. Friday Open Thursday Front squat reps Post loads to comments. Beginner Option: Front squat reps. Similarly, those athletes for whom handstand push-ups, pull-ups, and ring dips are a breeze are nearly certain to bristle at these loads and high reps in the weightlifting.

Typically, these athletes are smaller. Do these workouts favor middleweights? The middleweights seem to suffer at both ends.

Discover anniversaries for famous heroes, memorials, tributes and other benchmark WODs. Plus as paying "Beastmode" member you'll see no more ads on this site! Already a subscriber? Everyone can preview all WODs sorted by "newest" for free. Sign up or login with e-mail. Random WOD. Log In. To-Do Done Favorites Add to How do you perform the "Fran" workout?

How do you score the "Fran" workout? Score is the time it takes to complete all 90 reps. What is a good score for the "Fran" workout? What are the tips and strategy to use for the "Fran" workout? What is the intended stimulus of the "Fran" workout?

How do you scale the "Fran" workout? The Pull-Up The Thruster. Barbell Pull-Up Bar. Video Demos. Fran - Kyle Fran - Dave , Travis Fran - Linda Fran - Henry Sailes Fran - Henry Rx.

Fran - James Fran - Yakov Rx. Fran - Elia Navarro Rx. Fran - Male Fran - With Firefighter Gear: Adam Fran - Dave Fran - CF Kids: Connor Fran - Talayna Fran - Chris Fran - Jason Fran - Christy

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