TUESDAY, JULY 17TH 2018

CrossFit Fannin – CrossFit

Warm-up

3:00 on a Machine

10 Goodmornings (barbell)

10 Air Squats

10 Front Squats (barbell)

10 Clean Deadlifts (barbell)

Halting deadlift/hang clean/clean (1×1)

On the halt pause for 2 seconds above the knee
Working to today’s heavy single

Metcon (Time)

4 Rounds for Time:

400m Run

24/30 calorie row

200m “Recovery” Jog

*stagger start 9 people go first

Scales:

200 meter run

Row 12/15

100 meter recovery

MONDAY, JULY 16TH 2018

CrossFit Fannin – CrossFit

Warm-up

400m Run

Then, 2 Rounds:

10 PVC pass thrus

10 Overhead Squats (pvc)

With a empty barbell:

10 High Pulls

10 High Hang Muscle Snatch

10 Overhead Squats

5 Snatch Balance

5 Snatch (Pause at hang position and the high hang position on the way up!)

Power Snatch (5×1)

Don’t count any reps until above 75%

Get to a heavy single

CAN BE A SNATCH * but change in wodify if you snatch

*20 minutes

Metcon (AMRAP – Rounds)

10 Minute AMRAP:

5 Power Snatch (85/115)(105/155)

10 Strict Handstand Push Ups

15 Air Squats

Scales:

Powersnatch-loading

Strict-kip hspu- push-up on pvc feet on medball- regular push-ups

SATURDAY, JULY !4TH 2018

CrossFit Fannin – CrossFit

Metcon (Time)

MEETING AT THE HIGH SCHOOL TRACK (NOT THE GYM)

With a partner completing 4 rounds of:

Parnter 1 runs 400 meter

Partner 2 runs bleachers

then together

complete 25 situps then switch…

CASH-OUT

POST WOD ULTIMATE FRISBEE!!!!!

FRIDAY, JULY 13TH 2017

CrossFit Fannin – CrossFit

Warm-up

400m Run

Then, 2 Rounds:

20 Walking Lunges (10 each leg)

10 Goodmornings (pvc)

:30 Handstand Hold

Metcon (Time)

10 rounds for time (alternating full rounds)with a partner of:

10 Deadlifts (125/185)(185/275)

15 Box Jumps (20/24)

15 Hand Release Push Ups

CASH-OUT

Cash Out:

3 Sets

20 Overhead Walking Lunges

*With one dumbbell in the overhead position! 10 steps with the dumbbell overhead in the right arm and 10 steps with the dumbbell overhead with the left.

THURSDAY, JULY 12TH 2018

CrossFit Fannin – CrossFit

Warm-up

200m Run

15 Goodmornings (pvc)

200m Run

10 Leg Swings each leg

200m Run

5 Inchworms + 2 Push Ups

Metcon (Time)

4 Rounds for Time:

100m KB Farmers Carry (35s/53s)(53s/70s)

200m Run

100m KB Farmers Carry (35s/53s)(53s/70s)

400m Run

CASH-OUT

3 rounds for quality of:

25 weighted sit-ups

Max reps dips

WEDNESDAY, JULY 11TH 2018

CrossFit Fannin – CrossFit

Metcon (Time)

“Holbrook”

10 Rounds for Time:

5 Thrusters (75/115)

10 Pull Ups

100m Sprint

1:00 Rest
Rx 75/115

Rx-alternate rounds w a partner to complete 10

Rx+- by yourself

Both same weight

Scaling Options:

10 Pull Ups -10 Jumping Pull Ups -10 ring rows

TUESDAY, JULY 10TH 2018

CrossFit Fannin – CrossFit

Warm-up

3 Minutes on a Machine

2 Rounds:

5 Inchworms + 2 Push Ups

30/60 Double Unders/ Single Unders

Bench Press (5×3)

At 80/85% of 1RM for all sets

20 minutes

Metcon (Time)

For Time:

40/50 Calorie Row

Then,

4 Rounds:

15 Push Jerks(65/95) (95/135)

50 Double Unders

Then,

50 Toes to Bar

Time Cap = 20 Minutes

Scales:

Row. 25/30 cals

Push jerk loads

Doubles- 1:00 singles-100 singles

Toes to bar-knees to chest-abmat sit-ups

MONDAY, JULY 9TH 2018

CrossFit Fannin – CrossFit

Warm-up

400m Run

Then,

2 Rounds:

15 Air Squats

10 Leg Swings Each Leg

Back Squat (4×3)

@80% of 1RM

75 minimum/85 max

20 minutes

Metcon (Time)

For time:

40 Wall Balls (14/20)

21 Hang Power Cleans (95/135)

30 Wall Balls (14/20)

15 Hang Power Cleans (95/135)

20 Wall Balls (14/20)

9 Hang Power Cleans (95/135)

Time Cap = 18 Minutes

SATURDAY, JULY 7TH 2018

CrossFit Fannin – CrossFit


ULTIMATE FRISBEE!!!!

CHECK RULES HERE:

ULTIMATE FRISBEE!!!!

http://ftp.cs.rochester.edu/~ferguson/ultimate/ultimate-simple.html

IF YOU HAVEN’T PLAYED THIS YOU SHOULD. IT’S SUPER FUN AND OUR GROUP MAKES IT EVEN MORE FUN. CYA AT THE HIGH SCHOOL TRACK @ 9:30

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FRIDAY, JULY 6TH 2018

CrossFit Fannin – CrossFit

Warm-up

200m Run

15 Air Squats

1:00 Wrist Stretch

200m Run

15 Front Squats (barbell)

Clean (1×1)

20 minutes to work with your partner for a team total.

You will enter your own score in wodify then team total in box

Metcon (Time)

With a partner For Time:

400m Run

9 Power Cleans (95/135)(125/185)

18 PULL-UPS (9 Muscle Ups)

400m Run

7 Power Cleans (95/135)(125/185)

14 PULL-UPS (7 Muscle Ups)

400m Run

5 Power Cleans (95/135)(125/185)

10 PULL-UPS (5 Muscle Ups)
*Power cleans should be moderately heavy singles. Don’t come out too hot in this one, but push the pace of the last round!

Both athletes run together everything else break up however you want

THURSDAY, JULY 5TH 2018

CrossFit Fannin – CrossFit

Warm-up

3:00 on any Machine

3 rounds:

5 Strict pull-ups (band if needed)

10 Push Ups

15 Air Squats

Metcon (Time)

For Time, With a Partner:

120/150 Calorie Row

90/120 Push Ups

60 Double Kettlebell Hang Clean and Jerks (35s/53s)

40 Synchronized Wall Balls (14/20)

60 Double Kettlebell Hang Clean and Jerks (35s/53s)

90/120 Push Ups

120/150 Calorie Row

Scales:

80/100 Cals

60/90 push-ups

40 dbl kb hang clean and jerks (manageable load)

20 synchronized wall balls (scale ball weight)

40 dbl kb hang clean and jerks

60/90 push-ups

80/100 cals
Alternate in short quick sets on the push-/ups. Scale the weight on the clean and jerks to at least be able to alternate in sets of 5! One person works while the other rests on all movements except the wall balls!

WEDNESDAY, JULY 4TH 2018

CrossFit Fannin – CrossFit


One WOD only at 9:30!!

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
FOR TIME COMPLETE: (men/womens rx)

20 Deadlifts (275/185)

Run 400m

20 KB swings (70/53)

Run 400m

20 Overhead Squats (115/80)

Run 400m

20 Burpees

Run 400m

20 CTB

Run 400m

20 Box jumps (24/20)

Run 400m

20 DB Squat Cleans (45/30)

Run 400m

**Compare to Last year!!!

*MODIFIED:

20 Deadlifts(95/135) (125/185)

400 meter run/ 200 meter run

20 kb swings (26/35)(35/53)

400 meter run/200 meter run

20 Ohs (35/55)(65/95)

400 meter run/200 meter run

20 burpees

400 meter run/200 meter run

20 pullups (or pullup progression)

400 meter run

20 box jumps

400 meter run/200 meter run

20 db squat cleans ( manageable weight)

400 meter run/200 meter run

*Row by 500 meter