CrossFit Fannin – CrossFit

Warm-up

5x :30 ON/ :30 Off on any machine

*You can alternate with a partner

2 Rounds:

10 Single Leg Deadlifts (holding 1 kettlebell or dumbbell)

5 Inchworms

Deadlift (5-5-5)

Deadlift (25 Minutes)

5-5-5

*3 good sets of 5 today! You can work up in weight each set if you would like. These should be heavy touch and go sets.

“Heavy Grace” (Time)

For time:

30 powerclean and jerks (125/165)
95/135 for rx weight

Scale this wod accordingly so that you go challenging singles

If possible can also scale up to

145/185 !!!!

No matter what it shouldn’t be light

CrossFit Fannin – CrossFit

Warm-up

400m Run

1:00 Air Squat (:30 Down, :30 Up)

2 Rounds:

10 Tempo Squats (3 Seconds Down with Kettlebell in Front Rack)

:30 Calf Stretch each leg

Front Squat (5×1)

Front Squat (20 Minutes)

5 x 1 @ 90% of 1RM

*These should be heavy singles! But nothing you are losing position with. These should be strong and smooth throughout each lift.

Metcon (Time)

5 Rounds for Time:

200 meter run

100’ Farmers Carry (35s/55s)(50s/70s)

100 meter run

1 Rope Climb

*Make the rope climbs as tough as you can each round. Go legless if possible!

*row subs will be 250/150

Rope climb- great day to do climbs – 3 tough pullups – knotted rope

CrossFit Fannin – CrossFit

Warm-up

400m Run

Then, 2 Rounds:

10 Leg Swings Each Leg

15 Air Squats

:30 Calf Stretch Each Leg

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
“Jerry”

For Time:

1 Mile Run

2,000m Row

1 Mile Run

*Get as much done as you can with the remainder of your time in class. Do the pull ups weighted if possible, if not go bodyweight or use a band. Put plates or parallettes for your hands for the deficit push ups. Try to make these push ups deeper than normal.

CrossFit Fannin – CrossFit

Warm-up

400m Run

Then,

Line Drills

Metcon (Time)

With a partner, For Time:

5×15/20 Calorie Row

5×20 Wall Ball (14/20)

5×20 Burpees

*Essentially this workout is 200 reps of each movement for time but the reps MUST be broken up in segs of 20 for the whole workout. 5 sets of 15/20 each person!

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

300m Row

15 Push Ups

10 PVC pass thrus

Bench Press (1×1)

Bench Press (20 Minutes)

5-3-3-1

*Take 20 minutes to hit a heavy set of 5, 3 and then finish with a heavy single for the day.

Metcon (AMRAP – Rounds and Reps)

“Cindy”

20 Minute AMRAP:

5 Pull Ups

10 Push Ups

15 Air Squats

*It has been A WHILE since we have done this workout straight up. Focus on the quality of your movement and range of motion and THEN add the intensity!

Scaling Options:

Pull Ups – Banded or Jumping Pull Ups

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

2:00 Bike or row

10 Tempo Goblet Squats (3-4 Seconds down)

15 Hollow Rocks

Front Squat

Tempo Front Squats (20 Minutes)

5-5-5

*Work up in weight each set! EACH REP should be 3-4 seconds on the way down, then come up at regular speed. Work core strength here and some time under tension. This won’t be super heavy, more like 60-70% of your 1RM.

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

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

10 Toes to Bar

*Alternate ROUNDS with a partner! You do a round, then your partner does a round back and forth for 15 minutes. Cleans should be fast singles working on strength and technique over time.

Scaling Options:

Toes to Bar -Knees to Chest – V-Ups

*scoring total team rounds

CrossFit Fannin – CrossFit

Warm-up

250m Ski or Row

10 PVC pads thru

:20 Handstand Hold

250m Ski or Row

15 Hollow Rocks

15 Push Ups

Metcon (Time)

5 Rounds for Time:

300m Row

7 Power Snatch (75/125)105/155)

7 Strict Handstand Push Ups

200m “Recovery” Jog

*Waterfall the start on the row if needed. The snatches should be moderately heavy singles.

Scaling Options:

7 Strict Handstand Push Ups – 7 Handstand Push Ups – 7 Double Dumbbell Strict Press

CASH-OUT

Cash Out:

40-30-20-10

Ab Mat Sit Ups

*50’ Handstand Walk or :30 Handstand Hold after each set.

*This is for quality. Not for time!