CrossFit Fannin – CrossFit

Warm-up

1:00 ON ROWER

15 PVC GOODMORNINGS

30 AIR SQUATS

WORLDS GREATEST STRETCH X 5 EACH SIDE

*HOLD EACH POSITION ABOUT 2/3 EACH https://www.youtube.com/watch?v=nG38sH8fwSM

200 METER RUN

Back Squat (3 X 5 )

THESE ARE TEMPO SQUATS ALL SETS @60%

TEMPO MEANING USE A 5 SECOND DECEND ON THE SQUAT WITH NO PAUSE AT BOTTOM..

GOAL ON THE DAY IS TO GET SOME GOOD TIME UNDER TENSION.

20/25 MINUTES

Metcon (Time)

3 ROUNDS FOR TIME OF:

10 DEADLIFTS (125/195)

10 BOX JUMPS (20/24)

*THIS WORKOUT SHOULD BE FAST PACED…..

SCALES:

LOAD ON DL

BOX JUMPS-LOWER HEIGHT-BOX STEP UPS

CrossFit Fannin – CrossFit

Warm-up

400 METER RUN

THEN

GROUP LINE DRILLS (ROUGHLY 10 MINUTES HERE)

Metcon (Time)

5 ROUNDS FOR TIME OF :

300 METER RUN (200 + 100)

15/20 CALORIE ROW

1 ROPE CLIMB

SCALES:

300 RUN-300 R0W

CALORIES 9/12

ROPE CLIMB-3 ROPE PULLS-7 STRICT PULLS(BANDED IF NEEDED)

CASH-OUT

3 SETS FOR QUALITY OF:

10 ONE ARM DB SINGLE LEG DEADLIFTS (EACH LEG)*

25 HOLLOW ROCKS

* biggie here is balance and keeping the back neurtral.

Only going to about middle of shin don’t loose your neutral back here.

CrossFit Fannin – CrossFit

Warm-up

400 METER RUN

THEN 2 ROUNDS OF:

10 PUSHUPS

10 PVC GOOD MORNINGS

20 SINGLES + 20 DOUBLE UNDERS

Power Clean (1X3)

BUILD UP TO A HEAVY SET OF 3 TOUCH N GO POWERCLEANS. FOCUS ON FOOTWORK AND NOT CATCHING WITH SUPER WIDE FEET.

*YOU CAN ALSO DO THE

POWERCLEAN, HANG PC, CLEAN IF YOUR DOING THAT SATURDAY AT BOA…

Metcon (Time)

FOR TIME COMPLETE:

40/50 CALORIE ROW

50 HSPU

50 SUMO DEADLIFT HIGH PULLS (65/95)

150 DOUBLE UNDERS

*PICK A WEIGHT THAT YOU CAN GO 5-10 REPS ON SDHP.

SCALES:

HSPU-TRUE PUSHUPS

DU-300 SINGLES

CrossFit Fannin – CrossFit

Warm-up

200m Run

15 Air Squats

15 PVC pass thrus

15 Overhead Squats (pvc)

200m Run

Overhead Squat (1×3)

From the rack work on today’s heavy set of 3

Shooting for a 2 second pause at the bottom!

-strength cycles for the week:

Monday-overhead squat

Tuesday-powerclean

Thursday-back squats

Friday-push press

*depending on what your doing Saturday if your competing I would hit that Monday or Tuesday

Metcon (Time)

For Time:

21-15-9

Power Snatch (55/85)

Pull Ups

Scales:

Powersnatch-35/65 or lighter

Pullups-jumping pullups-ring rows

CrossFit Fannin – CrossFit

UPDATES:

UPDATES:

Post Wod from 10:30-12:00 will be open gym for team practice for Aug. 18th!!!!! NOT 3 pm!!!!

Metcon (Time)

WITH A PARTNER COMPLETE A

“DECK OF CARDS”

HEART- KBS (35/53)(53/70)

SPADE-100 METER RUN

CLUB-BURPEES

DIAMOND- 1 ARM DB POWERSNATCH (35/50)(55/75)

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

3:00 slow row

30 Air Squats

10 Inchworms

Hang Power Clean (1×1)

Work to today’s heavy single

Metcon (AMRAP – Rounds and Reps)

“The Chief”

For 5 Cycles:

3 Minute AMRAP:

3 Power Cleans (135/95#)

6 Push Ups

9 Air Squats

Rest 1 Minute between each cycle

Compare to 8/8/16

*scoring total rounds and reps

Each round you will pick up where you left off!!

CrossFit Fannin – CrossFit

Warm-up

2 ROUNDS OF:

15/20 CALIRIE ROW

15 PUSHUPS

10 BOX JUMPS

*MAKE SURE YOU WARM UP B/C WE WILL WHITEBOARD AT START OF CLASS NO LINE DRILLS!!

Bench Press (10-10-10)

*DO 5 CHALLENGING RING ROW AFTER EACH SET. (CAN ALSO PUT FEET ON BOX FOR SUPINE RING ROWS)

NOT A MAX SET ON BENCH PRESS BUT A GOOD WORKING WEIGHT. TRY AROUND 70% ACROSS ALL SETS.

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*SUB FOR ROW WOULD BE 400 RUN

TIME CAP : 15 MINUTES

CrossFit Fannin – CrossFit

Check out this video…..

Each one of you have chosen to be part of a really Awesome community. I really love our gym family check out the Games Highlight Video

https://journal.crossfit.com/article/2018-crossfit-games-highlights

Warm-up

1:30 ON BIKE OR ROWER

1:00 SQUAT HOLD

10 LATERAL STEP UPS EACH LEG (CHOOSE APPROPRIATE HEIGHT)

Back Squat (1X1, 3X3)

WORKING UP TO 90% WITH THE BEST POSSIBLE POSITION AND SPEED. DON’T HIT A MAX. THEN DROP WEIGHT AND HIT 3 SETS OF 3 SOMEWHERE BTW 80-85% DEPENDING ON HOW YOU FEEL ON THE DAY.

SCORING: ENTER YOUR 3X3 AND YOUR 1X1 IN DROP BOX

Metcon (Time)

7 ROUNDS FOR TIME OF:

10 WALL BALLS (14/20)

15 SITUPS

*CAP=10 MINUTES

THINK FAST TRANSITIONS

SCHEDULE

Looks like the class times will remain the same at 4:45 and 5:45. Results were about 50/50. We always want to make sure that everyone has ample opportunites to get in the gym on a daily basis. Which is why we offer early morning, mid morning , and afternoon classes. But what has happend over the past few months is that the 6:45 pm class has been vacant. Or maybe like 1/2 then they feel wierd then try to come earlier!!! We don’t mind running that class but is has to financially worth it to keep it open. And as with any business as new members come and go more people may like that class. So if you could please take 1 second to answer 1 single question about the 6:45 class!!!

https://www.surveymonkey.com/r/CR78YPD

CrossFit Fannin – CrossFit

SCHEDULE

Results from the survey were a little bit conflicting. So let’s try this one. We want nothing more than to make sure the needs of our members are being met. The results on the Sports Performance Class was very clear, y’all think its a great idea. So I’m not sure exactly when we can make this class happen, but I certainly will be working on it over the next few months!!

Please take 1 minute and answer these few questions!!

https://www.surveymonkey.com/r/GPJPKRN

Warm-up

:30 handstand hold

20 single unders + 20 double unders (or attempts)

10 air squats

5 box jumps

*line drills as class

Metcon (AMRAP – Rounds and Reps)

10 minute amrap of:

50′ double kb overhead walk (35/53)

10 toes to bar

scales:

lighter loads on the carry

ttb-knees to chest-v ups-situps (all by 10)

*REST 5 MINUTES THEN COMPLETE…..

Metcon (AMRAP – Rounds and Reps)

10 minute amrap of:

50 double unders

5 burpee box jumps (20/24)

scales:

50 du-25 du-100 singles-50 singles

burpee box step overs to low height

CASH-OUT

3 SETS FOR QUALITY OF:

12 SINGLE ARM BENT OVER DB ROWS(EACH SIDE)

50′ HANDSTAND WALK OR :45 SECOND PLANK HOLD

12 DB FLAT BENCH (AHAP)

CrossFit Fannin – CrossFit

UPDATES:

We are shooting for Saturday at 3:00 to practice for the competition coming up. For whatever reason of you can’t make it your team can practice in the back facility any day from 5:45-6:45. You only need to run through these wods one or twice don’t over stress it!

Warm-up

200m Run

20 Air Squats

200m Run

World’s Greatest Stretch x5 each side (https://youtu.be/-CiWQ2IvY34)

200m Run

10 Front Squats (barbell)

Front Squat (1×1)

Work to today’s heavy single maintaining good positions

*20 minutes

Metcon (AMRAP – Rounds and Reps)

20 MINUTE AMRAP OF:

2 bar muscle ups

20 air squats

100 meter run

Scales:

Bar muscle up-4 ctb-4 pullups-2 jumping muscle ups-4 jumping ctb or pull-ups

Row 150

CrossFit Fannin – CrossFit

PLEASE COMPLETE THE SURVEY

https://www.surveymonkey.com/r/DVBW85V

Metcon (AMRAP – Reps)

In teams of 2 complete:

18 minute amrap of:

Parnter 1: 400 meter run

Partner 2: Bear Complex (55/75/95)(95/115/135)

Scaled: (35/55/65) (75/95/105)

Partner 1 sets the pace, while partner 2 completes an amrap of the bear complex.

0-6:00=weight one

6:00-12:00=weight two

12:00-18:00=weight three

*Finish the set your on then switch weight loads on the 6:00/12:00 marks

*One Bear equals 1 reps partial doesn’t count.

(One round of the bear complex will be power clean or squat clean + plus front squat if doing a power clean plus a push press. You can do a front squat into a thruster. Back squat plus push press. Back squat can be into a back rack thruster. Arms must lock out on all push presses. Hip crease must break the plane of the knee on all squats.

Clean (1×1)

Teams of 2 complete a max rep clean.

You will enter your own score in wodify and team total in box.

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

200m Run

10 Hand Release Push Ups

50’ Walking Lunge

Metcon (Time)

At 0:00

3 Rounds for Time:

400m Run

25 Hand Release Push Ups
Scales:

400-200-500 row

25 push-ups-15 pushups

Metcon (Time)

At 10:00

3 Rounds for Time:

400m Run

25’ Right Arm DB Overhead Walking Lunge (35/55)

25’ Left Arm DB Overhead Walking Lunge (35/55)

*The other dumbbell is in the front rack. These are the lunges that were done at regionals. Pick a weight you can walk 25’ unbroken. If the first workout takes more than 9 minutes, start the second workout at the 12-minute mark.

Scales:

400-200-500 row

Lighter loads on lunges or don’t hold overhead just hold at shoulders