Heavy Fran

Back in 2013 CrossFit did a workout video with Rich Froning and Rory McKernan doing the famous Fran with a little twist: 61 kg thrusters and weighted strict pull-ups.

Heavy Fran is a great WOD as a brutal WOD. If you want to do or try a brutal WOD, this is what you looking for!  Are you still waiting? Let’s try!

 This one is one of the greatest WOD for proffesional CrossFit athletes. It’s totally right and  great way to begin to your CrossFit adventure. Time is important for this WOD. So record your time.  You can see instructions… Be determined and do your  WOD.

If you want to do Heavy Fran;  The beginning it will be easy but then it will get harder. But you need to push yourself to do your best as you can. This WOD is requires strength, determination, power and passion. If you have all of them, it will great for you. Also you can watch some videos to improve your technique. It’s also great because, its a full body WOD.

And please try to continue this WOD session, for as long as you are able. And don’t forget your score. It’s really important to know that, right?

And don’t forget this WOD will not kill you. It only will make you stronger than ever.


For time: 15-12-9
Thrusters 61 kg (135 lbs)
Weighted strict pull-ups with 20 kg (45 lbs) dumbbell (place the dumbbell between your legs)


Time it took you to complete the WOD.

CrossFit Total



Hardest WODs, event photos,
box rumours, nutrition tricks and more!

Never miss a post