Move with purpose, warmup is aggressive, not passive. You have 15 minutes.

10/side Teacups
10 Shoulder Pass Throughs
C-Spine Mobility
10 Push Ups
10 OH Squats
30Ft each:
-High Toe Kickd
-Alt Heel Grabs
-Alt Bend & Toe Grab
10/side Scorpions, Supine & Prone
3 x 40m Sprints 50%/65%/80% Effort
3 rounds of Cindy


  • Front Squat

    • First, find 85% of your working max on Back Squat, then do the following front squats based on that number:
    • 70% x 3
    • 80% x 3
    • 90% x 3 or more
      • rest five minutes
  • “Fran” 21-15-9
    • Thrusters, 95#
    • Pull-ups

Check out this note on scaling Fran. Adapted, with a little poetic licence, from the good folks at BrandX:


As Rx’d

Women use 65#’s

Sous Chefs:

Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous.
(usually intermidiate weights are 65-75# for men, and 35-45# for women)

We have been recommending trying one of these other variations:
5 sets of 9 each exercise or
9 sets of 5 each exercise

Another very valid way of scaling this if you are able to lift 95/65#’s for a few reps but 21-15-9 seems daunting, would be to use the rx’d weight but scale the reps.

Thrusters, 95/65#
Pull ups

If you can manage this in 3-5 minutes with good form, the next time this comes up you might try:

thruster 95/65#
Pull ups

Line Cooks:

Use appropriate weight
sub Beginner Pull ups, Jumping Pull ups or Ring Rows as necessary.



40 GHD Situps


Food for Thought:


  1. 101222

    Helluva good way to start the day.

  2. 101222

    Fran Wednesday? Tsk tsk Chef. You have it all wrong — it’s supposed to be Fun Fran Fridays. Is it okay that I stole your DL portion for my WOD today in Pakistan? I tossed in an AMRAP with some pushups/kb swings/squats just for good measure (and cause Fran scares me without a proper pullup bar out here in Crap-a-stan).

    DL: 300#, 345#, 400#

    Glad to see the box is taking off. –Jake

    • 101222

      Jake, you know my schedule is all fecked. It’s like the infrastructure in Nigeria. (Eddie Izzard reference: two points)

  3. 101222

    Front Squats 200#(3), 241#(3), 265#(3)
    ‘Fran’ goal was sub-5 min, got 4:08, now I know sub-4 min is possible!!!!! (Rx’d)
    40 GHD sit-ups 2 sets of 20

    • 101222

      And a double portion of Badassitude Pie goes to JB for cutting over a MINUTE off his Fran time. Brother, If I were you I’d be stopping strangers on the street to tell them about THAT! Big props to your hard work, sir.

  4. 101222

    Did not eat wheaties today.

    124×4 for front Squats.
    Modified fran 7:22

    Upper body strength growth potential still so vast.
    Yeah I know Chef : “More today than yesterday and less than tomorrow.”

    • 101222

      But… did shift to red bands for pull ups during warm up. Had not read what WOD was or may have thought twice about that.

    • 101222

      Sing the praises, Brother Jack! ‘A little more than yesterday, a little less than tomorrow.’

  5. 101222

    Front squat:

    185 X 3 was my last set. Seems a little low compared to my back squat.

    Fran in 7:55. 77 lbs and blue band.

  6. 101222

    Felt like I was going to cough up a lung this morning…
    Front Squat: 205×5
    Fran: 4:46 (84# Thruster)

    GHDs: 1 set of 20. That’s what was in the tank today.

  7. 101222

    Front squats 76#

    WOD: 44 # and green band 8:55 Could barely do last round of pull ups but I know I used the blue band last time so at least here’s progress!

    I better finish up gift wrapping today – high probability i will not be able to move arms tomorrow!

  8. 101222

    Kept front squats at 145# today, well shy of the 70% mark based on the numbers generated for me by Chef. I need work on front squat arm positions.

    Fran was at 85# and took me 6:48.

    Additional goals for coming year include much improved front squats and a Fran as rx’d in under 5 min.

    • 101222

      J., those goals are on my list as well, right there with you, sir.

  9. 101222

    Chef, I’ll be hitting Fran this afternoon, but have a question. Instead of modifying the WOD, what are your thoughts to using a lifting belt for back support? My lower back and my grip have been hurting, so I’m either going to modify or you use some sort of support….thoughts? Also, I’m cooking up some venison cube steaks tonight for some friends, any recipe ideas? Almond flour vice white flour??

    • 101222

      Jimmy, after the movement is solid enough to be considered ‘safe’, I like to scale the ‘intensity'(meaning: clock) first and the load and mechanics second. I would rather see you do it rx’d SLOW than obliquely reduced weight FAST. Does that make sense? I say in the box, all the time, “Dont be a ‘Clock Weenie'”, meaning: strength and consistently good movement is way harder to earn than the cardio-respiratory edge of faster times.

      If you can do the weights as prescribed un-timed (ie: do 5 sets of 9 thrusters, or 9 sets of 5, which equals 21-15-9), then you know your strong enough to use the prescribed weight across the domain of the WOD. THEN and ONLY THEN do you start worrying about the time. If you dont have that contractile strength or muscle stamina, THEN scale the weight to lesser load and kick the pants off it as hard and fast as you can. You progress through the process like a leap frog game.

      Make sense?

      as for venison? I like my tougher cuts of venison braised or stewed and heavy on the ‘aromatics’ like garlic and chili’s and rosemary and sage. Yum. Crock pot or slow braise in the oven. Winter was MADE for stews and braised meats!

      • 101222

        Chef, thanks for the feedback. I did Fran as rx’d, as I found in my log book that I had previously done it in 6:52. Obviously that was when I was doing better, as my time today increased to 9:56..that sucks!!

  10. 101222

    HAHAHAAHHAH I KNEW IT WAS FRAN TODAY! Can’t wait for this (sic)

  11. 101222

    Front Squat wasnt keeping track of weight just getting bank into the mechanics.
    “FRAN” 6:17? 2 minutes slower then last time, I’ve got work to do! 30 ghd situps. Good job John and Keith under 5 !!!

  12. 101222

    Front Squats: 138#, 178#, 198# x 3 … could’ve done more possibly but was saving some of my legs for Fran hehe.

    Fran rx’d in 5:56 … PR by a mile

  13. 101223

    Front Squat: 4x 91#

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