WOD Blog
 | Wed, Jun 2 2021 |  |
 | Sat, Aug 26, 2023 at 1:00pm G-Theory Summer Party |
| Sat, Jul 27, 2024 at 1:15pm River Party - 3420 Cedar Springs Lane, Meadow Vista |
| Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (67 days ago) |
| FRAN | GRACE |
FRAN(Time, Rx2) (Rx) 21-15-9 *Thrusters (95/65) *Pull-Up ___________________________________ (Rx2) 21-15-19 *Thruster (45/35) *Jumping Pull-ups ___________________________________ Fastest Female: 2:35 by Camille Leblanc-Bazinet. Fastest Male: 1:53 by Henry Sailes A good Fran time is under 5min. Time cap 9min. HOW TO COMPLETE A FRAN: Fran is one of the few workouts where splitting the reps is not worth. Go unbroken but only if you know you are capable of doing so, you should have at least 30 pull ups and 30 thrusters 95 lbs unbroken before trying doing Fran unbroken. Unbroken Fran range from about 1:50 to 4:00, it all depends on your breaks and on how fast can you keep moving. Also if you are bad at pull ups or have weak legs for the thrusters you should consider scaling the movement instead of doing 21s in 3-6 sets.
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GRACE
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