CrossFit Fannin – CrossFit

Warm-up

2,500m Row @ 70% Effort

*This is not for time, should be a smooth and steady pace throughout (MODERATE). This is to be done as a warm up for the day before anything else. You should be sweating at the end of this.

Powerclean and jerk (1×1)

Power Clean and Push Jerk (15 Minutes)

1×1

*Work up to something heavy for the day. Not necessarily a PR

Metcon (Time)

3 Rounds, Each for Time:

5 Power Clean and Push Jerks (125/185)

4 Power Clean and Push Jerks (145/225)

3 Power Clean and Push Jerks (160/255)

*Alternate rounds with a partner . Do 5 reps, add weight, do 4 reps, add weight do 3 reps… that’s one round!

CrossFit Fannin – CrossFit

Warm-up

5 Minutes of Single Unders

*Work on your positioning in your jumping. Slow down your jumps and jump high. Stay relaxed and spin the rope with your wrists.

Back Squat

Back Squat (20 Minutes)

4 x 8 @ 65% of 1RM

*These should all be at the same weight. Start a new set every 3 minutes!

Metcon (Time)

4 Rounds for Time:

15 Burpee Box Jump Overs (20/24)

25 Alternating Arm Dumbbell Snatch (35/50)

50 Double unders( rx+100 Double Unders)

Rest 1:30

DOUBLE UNDERS:

work for 2 minutes and get as many

as possible in about 2 minutes of

work.

100/50/25/15/5 or two minutes

Box jump on and overs with Burpees

WOD WITH GOD

Aim at your truth everyday, you won’t hit a target you don’t aim for.

Don’t rest and get too comfortable with your success and past accomplishments. Remember not to give your failures the final say in your life. Do the work to define yourself and get your words right! Your emotions will betray you at some point, that’s just true. You must develop the tools you need to intentionally stay uncomfortable, fighting, competing and developing. The worst thing that can happen to you is you get too comfortable, too civilized and stop taking purposeful risks.

Hebrews 10:35-36 “So do not throw away your confidence; it will be richly rewarded. You need to persevere so that when you have done the will of God, you will receive what he has promised.”

CrossFit Fannin – CrossFit

Metcon (Time)

With a Partner for Time:

100 Air Squats (Synchronized)

20 Burpees

80 Ab Mat Sit Ups (Synchronized)

20 Burpees

60 Kettlebell Swings (53/70)

20 Burpees

20 HSPU

20 Burpees

20 HSPU

20 Burpees

60 Kettlebell Swings (53/70)

20 Burpees

80 Ab Mat Sit Ups (Synchronized)

20 Burpees

100 Air Squats (Synchronized)

Time Cap = 35 Minutes

*The only two movements that are done together are the air squats and the sit ups. 100 and 80 together!! Break everything else up so that one person is working, and one is resting.

CrossFit Fannin – CrossFit

Warm-up

(15 Minutes):

2 Rounds:

12/15Calorie Bike or Row

12 Push Ups

10 Single Arm Dumbbell Thrusters

Powerclean and jerk

Power Clean and Push Jerk (25 Minutes)

2-2-2-2-2

*Work up to a heavy double power clean and push jerk today. These should be done as singles, dropping the bar between reps. Try to make these push jerks if you can and not split jerks!

Metcon (Time)

For Time:

27-21-15-9

Dumbbell Thrusters (35/50)

Rows for cals

Abmat sit-ups

*Time Cap = 20 Minutes

*Pick a weight for the thrusters where any round doesn’t take you more than 3 sets!

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

1 Minute of Single Unders

1 Minute of Double Unders

1 Minute Rest

*Practice here. Stay relaxed, jump high, spin the rope with your wrists!

Metcon (Time)

4 Rounds for Time:

40 Double Unders

15/20 Calorie Row

400m Run

*This should take most athletes between 15 and 20 minutes. The scaling for double unders IS NOT SINGLE UNDERS! Work on double unders for 1 minute!

CASH-OUT

Cash Out:

3 Rounds for QUALITY:

50’ Handstand Walk OR :30 Handstand Hold

15 Shoot Thrus

https://m.youtube.com/watch?v=0CkCRZ8ZZcw

:45 Hollow Hold

*Use the last 15 minutes of class to get some gymnastics and core work in!

CrossFit Fannin – CrossFit

Warm-up

With an Empty Barbell:

10 High Pulls

10 Muscle Snatch

10 Snatch Balance

10 High Hang Power Snatch

10 Hang Power Snatch

10 Power Snatch

Power Snatch

Power Snatch (25 Minutes)

2,2,2,2,2

*Work up to a heavy double power snatch. Do these as 2 quick singles dropping the bar between reps.

Metcon (4 Rounds for time)

Every 3 Minutes for 12 Minutes:

10 Power Snatches (75/115)

15 Burpees

20 Pull Ups

*This becomes an AMRAP if the clock catches you. ( enter score in second one) Power snatches should be 1 or 2 touch and go sets!

Scaling Options:

Pull Ups -Banded Pull Ups -Jumping Pull Ups

Metcon (AMRAP – Rounds and Reps)

Every 3 Minutes for 12 Minutes:

10 Power Snatches (75/115)

15 Burpees

20 Pull Ups

*This becomes an AMRAP if the clock catches you. Power snatches should be 1 or 2 touch and go sets!

Scaling Options:

Pull Ups -Banded Pull Ups -Jumping Pull Ups

CrossFit Fannin – CrossFit

Warm-up

2 Minute AMRAP:

Max Reps Double Unders

*New Movement of the Month! Don’t be upset, you know we all need to get better at these! The warm up for these is 2 consecutive minutes of single unders before-hand. Make sure to stretch and warm up your ankles first and mix up the jumps. Get comfortable in your position jumping here nice and relaxed, elbows by your side, tension in the rope, and focusing on spinning the rope wrist and elbow, not the shoulder. SINGLE UNDERS COUNT AS NOTHING THIS MONTH!

Bench Press

Bench Press (25 Minutes)

*Work up to a heavy triple for the day but start with 2 good warm up sets of 10. Add weight each set. Do 7 Strict Pull Ups after each set!

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

15 Kettlebell Swings (35/53) (53/70)

30 Double Unders

15 Toes to Bar

30 Double Unders

Rest 30 Seconds

*Stay moving. Time out your rest after each round to go unbroken on the KBs again.

Scaling Options:

30 Double Unders – Pick a number of Double Unders that take no more than 1 min, even if its 3 or 5!

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

1:00 Bike or row

10 Goodmornings (pvc)

5 Inchworms + 2 Air Squats + 2 Push Ups

Clean (1×1)

Squat Clean (25 Minutes)

1 Rep Max

*Try to PR today! This is our retest for our movement of the month!

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
“Diane”

For Time:

21-15-9

Deadlifts (225/155#)

Handstand Push Ups

Scaling Options:

Handstand Push Ups – Push Ups

WOD WITH GOD

I take great pride in being a reliable person. The people who I am responsible for know they can count on me. Define yourself, put what you believe into language so you can use it as a tool in your life!

His master replied, ‘Well done, good and faithful servant! You have been faithful with a few things; I will put you in charge of many things. Come and share your master’s happiness!’

Matthew 25:21

CrossFit Fannin – CrossFit

Metcon (Time)

“DECK OF CARDS”

HEART- 100 METER RUN

CLUB- WALL BALL (14/20)

DIAMOND- PUSH PRESS (65/95)(85/115)

SPADE-1 ARM DB POWERSNATCH (35/55,50/70)

-WITH A PARTNER COMPLETE A FULL DECK OF CARDS

JOKER 800 RUN/1,000 ROW

FACE-10

ACE-11

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

1:00 on a Machine

10 Tempo Goble Squats (5 Seconds Down)

20 Hollow Rocks

Back Squat

Back Squat (30 Minutes)

7 x 3 @ 85% of 1RM

*Spend the bulk of the class squatting. These should be heavy! Rest as needed.

Metcon (No Measure)

3 Rounds for Quality:

8 Tempo Double Kettlebell Front Squats (5 seconds down)

10 Strict Pull Ups

20 V-Ups

*No clock for this workout except to count out 5 seconds. This is NOT FOR TIME! Focus on your movement. Use the last 15 minutes of class to complete this. Use a band for strict pull ups if needed. Scale the V-Ups to Sit Ups.

CrossFit Fannin – CrossFit

Warm-up

“Team USA Rowling”

The object of the game is to have teams 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 push-ups and then tag their partner before their partner may start rowing.

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

20 Toes to Bar

20 Push-ups

100 Double Unders

20 Single Arm Dumbbell Push Press (35/50)

2 rope climbs

1 Minute Rest

*Below are all scaling options! Focus on the quality of your movement over anything else. Nobody is perfect at all of these movements so really focus on some weaknesses here. The single arm DB PP is 10 each arm!

Scaling Options:

Toes to Bar – Knees to Chest – V-Ups

Push Ups- knee push-ups

100 Double Unders – 50 Double Unders – 200 Single Unders

2 Rope Climbs – 4 Rope Pulls – 4 Strict Pull Ups (band if needed)

CrossFit Fannin – CrossFit

Warm-up

Stretch as a group 5 minutes

Then

With an empty Barbell:

10 Front Squats

10 High Hang Squat Clean

2 rep max clean (1×2)

2 rep max clean
Squat Clean (20 Minutes)

2 Rep Max

*Do these as 2 quick singles! Try to hit something heavier than you hit for your triple last week!

Metcon (AMRAP – Reps)

10 Minute Alternating EMOM:

15 Kettlebell Swings (53/70)

10 Burpee Box Jumps (20/24)

2 Minute Rest

Metcon (AMRAP – Reps)

10 Minute Alternating EMOM:

10 HSPU

20 AbMat Sit Ups

*Alternate on the minute. Scale the reps down as needed to stay on the minute.