TUESDAY, FEBRUARY 20TH 2018

CrossFit Fannin – CrossFit


Deadlift (6X2)

EMOM FOR 6 MINUTES COMPLETE 2 DEADLIFTS BTW 60-75% OF MAX FOLLOWED BY 20 DOUBLE UNDERS OR 20 SINGLES

Metcon (Time)

3 Rounds for time:

10 SDLHP WITH KB (35/53)

15 Wall Balls (14/20)

200m Run

2018 CROSSFIT OPEN

THIS YEAR WILL LOOK OPEN SO MAKE SURE YOU READ THE FOLLOWING:

1. ALL PARKING FOR COMPETITORS WILL BE IN THE BACK OF THE BUILDING.

2. YOU MUST PRE REGISTER HERE: www.crossfitopen20182018_1.wodifyarena.com

(ONLY SIGN UP FOR SUNDAY IF YOU ABSOLUTELY CAN’T MAKE IT FRIDAY. PREFER TO HAVE VERY FEW ON SUNDAY IF AT ALL POSSIBLE. SUNDAY MAKEUPS WILL BE AT 4:00 PM. SAME THINGS APPLY AS FAR AS PARKING ETC.

-of course you must register through crossfit.com this is for heats and within our gym only

3. I will post heats if a time doesn’t work for you then you can contact me and I can move it.

4. As soon as you arrive you will fill out your scorecard in the back room at the designated table.

5. 10 minutes prior to each heat a trainer will go over standard and rules (everyone in the room will stop what they are doing while this is happening.

6. Your warmup time will be before or after these standards

7. When it’s your heat time to WOD then we will call you up front. Once up there you will find a Judge (wearing a lime green shirt) and hand them your scorecard.

8. From there it’s game time.

9. Spectators depending on wod will be in designated areas. Front of the gym, under rig (if not being used) or in space past the office/TV’s. We will have these areas marked off.

10. Lets have a great time this year!!!!!

I have went with wodify arena for this year b/c it’s a really nice software program. But please make sure you register (it’s free for you) b/c that is how you will get your heat assignment.

MONDAY, FEBRUARY 19TH 2018

CrossFit Fannin – CrossFit

Clean (1×1)

2 rounds of:

3@ 70%

2@ 80%

1@ 85-90%

Just put in load you do at 85/90% both times

Metcon (Time)

For time complete

21-15-9:

Hang power clean (65/95)(95/135)

Lateral burpee over bar

Toes to bar

* burpee new standard and rx must jump bar

* ttb – toes to kb or knee ups

CASH-OUT

Run or row

Shoulder work

Db flat bench 3×10

SATURDAY, FEBRUARY 17TH 2018

CrossFit Fannin – CrossFit


Metcon (Time)

TEAMS OF 3 COMPLETE:

-ROW 1,600 METERS

-50 HSPU

-50 BOX JUMPS (24/30)

-50 BACK SQUATS

-ROW 1,600 METERS

*HSPU-BOX OR PRESS

CASH-OUT

ACCUMALATE 75 WALKING LUNGES

SKILL WORK:

MUSCLE UP

TTB

DOUBLE UNDERS

2018 CROSSFIT OPEN

REGISTER HERE:

https://games.crossfit.com/

FRIDAY, FEBRUARY 16TH 2018

CrossFit Fannin – CrossFit


Metcon (AMRAP – Reps)

Teams of 2:

20 min amrap of:

3 kb swings, 3 hang powersnatch, 3 wall balls

6 kb swings, 6 hang powersnatch, 6 wall balls

9 kb swings, 9 hang powersnatch, 9 wall balls

kb: 35/53

hps: 55/85

Ball: 14/20

*P1 performs round of 3, then P2 performs round of 3, repeat and add 3 reps each round for 20 min. 1 person performs full round while partner rests

**Will score total “REPS” for both members. For example first round has 3/3/3 so when both complete that’s 18 reps team total.

CASH-OUT

1. ROW/ RUN

2. SKILL WORK

3. EXTRA CREDIT

FRONT SQUAT

5 X 5

@ 70-80% *LET THE WAY YOU FEEL DECIDE THE LOADING. SHOULDN’T BE SUPER HEAVY OR SUPER LIGHT.

THURSDAY, FEBRUARY 15TH 2018

CrossFit Fannin – CrossFit


Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP of:

150 meter run

15 deadlifts (75/115)

15 push press

15 abmat situps

Teens/Masters (33/55)

CASH-OUT

1.RUN/ROW AS USUAL

2. SHOULDER WORK WITH CHANGE PLATES

3. 2/3 ROUNDS OF:

DB FLAT BENCH AHAP X 10

SUPINE RING ROWS W/ FEET ON BOX X 5-10 REPS

TRUE PUSHUPS ON PVC WITH FEET ON MEDBALL X 10 REPS

STRICT PULLUPS 5-10 REPS

WEDNESDAY, FEBRUARY 14TH 2018

CrossFit Fannin – CrossFit

Shoulder Press (1×1)

work to heavy single

Metcon (5 Rounds for time)

5 rounds each for time of:

-Row 250/350

-9 Thrusters (65/95)(95/135)

-35 Double Unders

Singles x 2

Rest approx. 2 minutes.

Teens/masters 35/55

TUESDAY, FEBRUARY 13TH 2018

CrossFit Fannin – CrossFit


Metcon (AMRAP – Rounds and Reps)

10 MINUTE AMRAP OF:

“CINDY”

-5 PULLUPS

-10 PUSHUPS

-15 AIR SQUATS

*MAKE SURE PUSHUPS ARE FULL RANGE OF MOTION AND AIR SQUATS ARE TO DEPTH AND OPEN HIPS UP TOP. NO SLOPPY MOVEMENTS.

REST 10 MINUTES THEN COMPLETE:

Metcon (Time)

21-15-9 REPS OF:

-ALT. DB POWERSNATCH (35/50)

-BURPEE BOX JUMPS ON/OVERS (20/24)

*MUST FACE BOX

55+ AND 14/15 -20/35 AND STEP UP ALLOWED ON 55+

CASH-OUT

RUN/ROW/OR SKILL WORK

UPDATES:

DEXA BODY SCAN WILL BE BACK MARCH 10TH. BLOCK THE DATE FOR YOUR POST SCAN!!!!!