Few Crossfit WODs are as legendary, simple, and deceptively painful as “Fran”, with the Fran WOD times being one of the most objective and easy ways to gauge an athletes fitness and skill level. Curious how your Fran Crossfit worktime stacks up?
Read on to discover the standard times for beginner, advanced, and elite Crossfit athletes and the current best Fran time on record to beat.
THE FRAN WOD
Perform 21-15-9 Reps As Quickly As Possible
- Thrusters (95/65 lb)
- Pull-Ups
HOW TO COMPLETE THE FRAN WOD
Perform each set (21 then 15 then 9) of each exercise (thrusters then pullups) in it’s entirety before moving on to the next set in the WOD.
Complete the entire workout as quickly as possible with your time being the score and a faster Fran WOD time being a better score.
To see how your “score” (time) stacks up to the standard for most Crossfit athletes of all levels and the best Fran time on record, the read on.
(Click here to jump to exercise tutorials of the pull-up and thruster)
FRAN WOD TIMES
Whats good? What’s better? What’s best for Fran WOD Times?
Fran is an excellent benchmark WOD and a staple WOD and your Fran time is an excellent tool for gauging your improvement, and where you stand compared to other Crossfit athletes. The following Fran WOD times detail the accepted standard for beginner, advanced, and elite level athletes, as well as the latest world records for the Fran workout.
To stay on task and get a solid workout, aim for the time window (listed below) that fits your skill and fitness level
Fran WOD Times by Skill Level
- Beginner: 7-9 minutes
- Intermediate: 6-7 minutes
- Advanced: 3-6 minutes
- Elite: <3 minutes
Best Fran Time Recorded
- Male: 1:47 (as of July 17, 2019)
- Female: 2:30 (as of September 9, 2019)
EXERCISE TUTORIALS
THRUSTER DEMONSTRATION VIDEO
PULL UP DEMONSTRATION VIDEO
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ABOUT THE AUTHOR
Carlos Grider launched A Brother Abroad in 2017 after a “one-year abroad” experiment turned into a long-term life strategy. After 65+ countries and a decade abroad, he now writes about FIRE, personal finance, geo-arbitrage, and the real-world logistics of living abroad—visas, costs, and tradeoffs—so readers can make smarter global moves with fewer surprises. Carlos is a former Big 4 management consultant and DoD cultural advisor with an MBA (UT Austin) and Boston University’s Certificate in Financial Planning. He’s the author of Digital Nomad Nation: Rise of the Borderless Generation and is currently writing The Sovereign Expat.