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.

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!!

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!!

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

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!

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

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

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!!!!!

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.

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

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

Scaling Options:

10 Pull Ups -10 Jumping Pull Ups -10 ring rows

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