MONDAY, JULY 23RD 2018

CrossFit Fannin – CrossFit

Warm-up

2 Rounds

100 meter run

15 Push Ups

10 PVC pass thrus

Bench Press (6×2)

Bench Press (20 Minutes)

6 x 2 @ 80% of 1RM

*Looking to be in the 80-85% range for all 6 sets! Try and rest only 90 seconds between sets if you can. After each set of bench press complete 5 strict pull ups. If 5 strict pull ups is easy, try adding a little bit of weight, even if it’s just a 10# dumbbell between your ankles.

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

150 meter run

30 Double Unders

15 Double Kettlebell Front Squats (35/53)

*Pick a weight for the kettlebell front squats so you can co unbroken. You can use dumbbells if needed.

SATURDAY, JULY 21ST 2018

CrossFit Fannin – CrossFit

Metcon (Time)

WITH A PARTNER COMPLETE A

“DECK OF CARDS”

HEART- Medball clean (14/20)

SPADE-100 METER RUN

CLUB-Powerclean and jerk (65/95)(95/135)

DIAMOND- Burpees

FACE CARD-10

ACE-11

JOKER- 800 run/1,000 row (RX + both partners run 1,600 meters and row 1,600 on jokers)

Each person draws a card and you perform that movement until the full deck is complete!!

FRIDAY, JULY 20TH 2018

CrossFit Fannin – CrossFit

Warm-up

2 Rounds

200m Run

5 Db power Snatch each arm

10 Lateral Box Step Ups low height

20 Hollow Rocks

Metcon (Time)

For time with a partner alternating full rounds of:

5 rounds each of:

-100 meter run

-10 Db powersnatch (35/50)(50/70)

Then immediately into

5 rounds each of:

100 meter run

10 toes to bar

-scales

Row 200 meters

Db lighter loads

Ttb- knees to chest-toes to kb

In reality it’s 10 rounds each section but each partner does 5

Boyd’s Birthday Party!

If anyone would like to come to Boyd’s birthday party we are having him a simple party Sunday at 4 at Crossfit Fannin!!

THURSDAY, JULY 19TH 2018

CrossFit Fannin – CrossFit

Warm-up

3 Rounds

1:00 on a Machine

RIG TO RIG Lunge

10 Kip Swings

10 Goodmornings

Metcon (Time)

For Time, With a Partner:

200m Walking Lunge

150 Wall Balls (14/20)

100 Deadlifts (155/225)

30 Bar Muscle Ups

*One person works while the other rest. The walking lunges are bodyweight. Pick a weight on the deadlifts so that you can go sets of 5 or 10 reps back and forth.

Scaling Options:

30 Bar Muscle Ups -60 chest to Bar Pull Ups -60Pull Ups -60 Inverted Rows

WEDNESDAY, JULY 18TH 2018

CrossFit Fannin – CrossFit

Warm-up

400m Run

Then, 2 Rounds:

5 Pull Ups

10 Strict Press (empty barbell)

25/50 Double Unders/ Single Unders

Shoulder Press (5×5)

5-5-5-5-5

Adding load each set to today’s heavy set of 5

*after each set perform 5-10 strict pull-ups (band as needed)

Metcon (Time)

3 Rounds for Time:

(With a partner)

1,000m Row

100 Double Unders

25 Bench Press (85/135)

*Do this workout with a partner to share equipment. Each of you will complete 3 rounds. One person is rowing 1,000m while the other person is doing the 100 double unders and 25 bench press. Bench press shouldn’t be any more than 3-4 sets! The rower should always be occupied.

Score is total team time!

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