CrossFit Fannin – CrossFit

Metcon (Time)

With a partner a “Deck of Cards”

Heart- Burpees

Spade- Wall balls (14/20)

Diamond- KB push-ups

Club- Box Jumps (20/24)

Facecard-10

Ace-11

Joker- 800 run/1,000 row

Joker+ 1600 run/1600 row

UPDATES:

Sorry for late posting!

CrossFit Fannin – CrossFit

Warm-up

“Team USA Rowling”

Partner up in teams of 2. The object of the game is to race to 1,000m on the rower. One person rows at a time, alternating every 100m. The rower must be stopped every 100m. The hundred-meter mark equals zero (100, 200, 300…). If the athlete lands on the zero-mark, switch rowers and keep rowing. Anything over or under the hundred-meter mark results I points (ex. 103 = 3 points, 798 = 2 points, etc.) With those points, that athlete must do double the number of Air Squats and then tag their partner before their partner may start rowing.

Rest a minute or so then do:

*The goal is to hold 30 strokes/minute at the fastest pace possible. Try and keep your distance you hit every 30 seconds consistent! Make sure to set your monitor if you alternate with a partner to count down 30 seconds each time so you get the full 30 seconds.

Metcon (Time)

For Time:

21-15-9-6-3

Dumbbell One Arm Powersnatch (35/50) (50/70)

Toes to Bar

*This should be a 10 minute or less workout. Scale the weight on the thrusters to go as unbroken as possible.

Scaling Options:

Toes to Bar -Knees to Chest – V-Ups -Sit Ups

CASH-OUT

Cash Out:

Single Arm Dumbbell Row

10-10-10-10

*10 Each Arm. Go as heavy as possible.

CrossFit Fannin – CrossFit

Warm-up

2 ROUNDS OF:

1 MINUTE ON ANY MACHINE

10 KIP SWINGS

10 PVC GOODMORNINGS

10 PVC PASS THRUS

Power Clean (3-3-3-3-3)

WORK UP TO A HEAVY SET OF 3 ON THE DAY. THESE SHOULD BE QUICK SINGLES. WORK ON FOOTWORK AND CATCHING THE BAR WITH YOUR FEET LANDING WHERE YOU WOULD SQUAT .

Metcon (AMRAP – Reps)

15 MINUTE ALTERNATING EMOM:

1: 150 METER RUN

2: 10 POWERCLEANS (95/135)

3. 3 PULLUPS+ 2 CTB PULLUPS( rx+ add 1 MUSCLE UP after 3 ctb)

*SCORING TOTAL REPS

MODIFICATIONS:

150-100-ROW 200

POWERCLEANS -CHOOSE LOADING THAT ALLOWS 10 TOUCH N GO REPS

PULLUP BAR OPTIONS:

1. AS WRITTEN

2. 5 JUMPING PULLUPS-3 JUMPING CTB

3. PICK INDVIDUAL SKILLS:

-8 PULLUPS

-8 CTB PULLUPS

-8 BANDED PULLUPS

-8 RING ROWS

CrossFit Fannin – CrossFit

Warm-up

2 MINUTE ROW (28 S/M)

2 ROUNDS OF:

10 PUSHUPS

10 AIR SQUATS

10 KB SWINGS

Metcon (Time)

BUY IN:

3,000 METER ROW

THEN 5 ROUNDS OF:

15 PUSH JERKS (75/115)

15 AB MAT SITUPS

15 KB SWINGS (53/70)

**MOST CLASSES WILL HAVE 2 HEATS SO 2ND HEAT WILL START AT THE EVEN MINUTE AFTER PERSON GETS OFF THE ROWER.

DON’T DREAD THE ROW THE PURPOSE IS TO GET EVERYONE COMFORTABLE ON THE ROWER SHOULD BE ABOUT 70% EFFORT. TRYING TO HOLD 26/30 S/M. YOUR PACE SHOULD BE ABOUT 10/15 SECONDS /500 METER SLOWER THAN YOUR 2,000 PACE.

****PICK WEIGHT LOADS FOR WOD THAT WILL BE UNBROKEN AS POSSIBLE. LIGHTER AND UNBROKEN IS GOING TO BE MUCH BETTER THAN HEAVIER AND BROKEN UP SO CHOSE LOADS WISELY. OTHERWISE THIS WILL BE A SUPER TOUGH WOD.

CrossFit Fannin – CrossFit

Warm-up

2 ROUNDS OF:

1:00 ROW/BIKE/RUN

15 PUSHUPS

10 PVC PASS THRUS

3 ROPE PULLS TO STAND

Bench Press (10X3)

10 MINUTE EMOM:

3 BENCH PRESS @ 70% OF 1RM

**THESE ARE PAUSE REPS WITH THE FOCUS ON DRIVING THE BAR OFF OF YOUR CHEST AFTER THE PAUSE!

Metcon (AMRAP – Rounds and Reps)

20 MINUTE AMRAP OF:

20 BURPEES

2 ROPE CLIMBS

200 METER RUN

40 DOUBLE UNDERS

1 MINUTE REST

*THE REST IS THERE TO PURPOSELY GIVE YOU A QUICK BREAK SO YOU CAN REMAIN STEADY. CUT DOWN DOUBLE UNDERS SO THAT THEY DON’T GO OVER 1 MINTUE.

MODIFICATIONS:

20 BURPEES-15 BURPEES-10 BURPEES

2 ROPE CLIMBS-1 ROPE CLIMB- 1/2 WAY UP-4 ROPE PULLS-8 STRICT PULLUPS-10 RING ROWS

200 METER RUN-100 METER RUN-200 METER ROW

40 DOUBLES-30 DOUBLES-20 DOUBLES- X 2 SINGLES

CrossFit Fannin – CrossFit

Warm-up

1:00 Row @ 20 s/m

15 Air Squats

1:00 Row @ 26 s/m

15 Air Squats

*ALL WARMUPS DONE PRIOR TO CLASS TIME AT START OF CLASS WE ARE RIGHT INTO BACK SQUATS

Back Squat (4×10)

Back Squat (20 Minutes)

10-10-10-10

*Increase weight each set! First set can be warm up set but after that you must increase the weight every set after that! Try and end somewhere around 70% of your 1RM for the day. That’s a good goal for the day!

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
65/95 THRUSTER

*compare to Veterans Day 2016 and 2017 easiest way to view your score is through athlete performance on your app then go to metcon and find Daniel.

Thrusters 65/95-45/75-Dumbell thrusters

Runs:200/400/200

Row: 500/1000/500

VETERANS DAY

VETERANS DAY

Not only has our freedom for our country been bought with a price but our spiritual freedom as believers has been bought with Jesus Christ’s blood. Think about your freedom today as an American and a believer.

CrossFit Fannin – CrossFit

Warm-up

200 meter run

Group line drills

Metcon (Time)

7 Rounds for Time:

7 Clean and Jerks (95/135)

200m Run

10 Pull Ups

*Alternate rounds with a partner for 7 rounds each! The clean and jerks MUST BE TOUCH AND GO for all 7 reps! Rounds should take around 2 minutes.

Scaling Options:

10 Pull Ups – Banded Pull Ups or 10 Inverted Rows

CrossFit Fannin – CrossFit

Warm-up

:90 Row

10 Inchworms + 2 Push Ups

:90 Row

20 PVC pass thru

Shoulder Press (5-5-3-3-1-1)

Strict Press (20 Minutes)

5-5-3-3-1-1

*Work up to a heavy single for the day following this rep scheme. Try to add weight each set. Complete 5 Strict Pull Ups after each set of strict press. Scale these to a band or an inverted row if needed. If 5 strict pull ups are easy, add some weight to yourself or do strict chest to bar pull ups.

2k Row (Time)

Max Effort 2k Row
For Time:

2,000m Row

*This is our new movement of the month. We will be putting some extra focus into our rowing for the month of November. This will be our baseline. We will use this time for future programming so make sure everyone records their time. Have fun with this and see what you can do!

CrossFit Fannin – CrossFit

Warm-up

1:00 ON A MACHINE

:30 LIZARD STRETCH EACH SIDE (https://www.youtube.com/watch?v=BSjh9I8xMX4)

1:00 ON A MACHINE

:45 WRIST STRETCH

*HERE ARE SOME GREAT STRETCHES FOR THE WRIST AND ELBOW MOBILITY PLAY AROUND WITH THESE https://www.youtube.com/watch?v=kfhYVYtx2ik

1:00 ON A MACHINE

10 CROSSACK SQUATS *PAY ATTENTION TO BODY ALIGNMENT ESP THE KNEE OVER TOE

* https://www.youtube.com/watch?v=s10pty4y5Po

Front Squat (10X3)

10 X 3 @ 70% 1RM

*REST 1 MINUTE AFTER EACH SET

SHOULDN’T FEEL CRAZY HEAVY

FOCUS ON SPEED OUT OF THE HOLD AND KEEPING YOUR CHEST AND ELBOWS UP OUT OF THE BOTTOM.

Metcon (Time)

3 ROUNDS FOR TIME OF:

15 HANG POWERCLEANS (95/135)

15 BURPEES

*THIS SHOULD BE A FAST PACED WORKOUT. GO AS UNBROKEN AS POSSIBLE ON THE HANG PC. BURPEES JUST STAY STEADY.

CLASS GOAL IS UNDER 10 MINUTES

CrossFit Fannin – CrossFit

Warm-up

20/15 Calorie Row

20/15 Bike

20 Single Unders

20 Double Unders

Metcon (10 Rounds for time)

Every 4 Minutes for 40 Minutes:

15/20 Calorie Row

150 Meter Run

40 Double Unders

*The goal is to make these hard intervals. This is a long workout and a lot mental. Cut down the reps to get all 3 movements done within 3 minutes. I want everyone to get a MINIMUM of 1 minute rest after each round so scale the reps accordingly.

Substitution Options:

150-12 Burpees

Doubles x 3 singles x 2 singles

CrossFit Fannin – CrossFit

Warm-up

2 Rounds

1:00 Easy/ :30 Hard on Any Machine

5 Inchworms + 2 Push Ups

10 Single Leg Deadlifts (1 Kettlebell)

Deadlift (4×1)

Deadlift (20 Minutes)

4×1 @ 90% of 1RM

*This is the last week of our 12-week deadlift program! 4 good singles today! Don’t max out today! We will next week.

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

200m Run

3 Bench Press (75% of 1RM)

1 rope climb (Rx+ Legless Rope Climb

*With a partner! One partner runs 200m, the other one completes 3 bench press and 1 rope climb. Rotate once both partners are done.

Scaling Options:

Legless- 1 Rope Climb- 2 Rope Pulls 5 Strict Pull Ups -7 Inverted Rows

CrossFit Fannin – CrossFit

Warm-up

:30 ON/ :30 OFF x 5 Rounds on any Machine

With an empty barbell:

10 High Pulls

10 Muscle Snatch

10 Overhead Squats

10 Snatch

Snatch (1×1)

Snatch (25 Minutes)

1 Rep Max

*Test day! Work up to a max for the day. Let’s see if you can hit a new PR!

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

1 Power Snatch (75% of today’s 1RM Snatch)

10 Toes to Bar

10 Push Ups

*These should be fast rounds. The snatch should be moderately heavy.

Scaling Options:

10 Toes to Bar – 10 Knees to Chest – 10 V-Ups – 10 Sit Ups

UPDATES:

If you had ordered a shirt they are in please pick up asap!!!