CrossFit Fannin – CrossFit

Warm-up

3 Rounds:

15/12 Calorie Machine

15 Air Squats

15 Push Ups

Metcon (Time)

With a Partner for Time:

80/100 Calorie Row

150 Push Ups

100 Kettlebell Swings (53/70)

1200 Meter run(exchange by 200s)

100 Pull Ups

100 Double Dumbbell Thrusters (35/50)

*One person works at a time! Go as heavy as you can on the KBS and thrusters, but alternate in sets of 10! Use a band or do inverted rows to scale the pull ups.

CrossFit Fannin – CrossFit

Warm-up

:30 ON/ :30 OFF x 5 Rounds on any machine

(you can alternate with a partner!)

-Stretch as a class-

Back Squat

Back Squat (25 Minutes)

4 x 6 @ 70% (+5-10#) of 1RM

*We’re going to extend this back squat program one more cycle to keep squatting consistently through our movement of the month to keep our leg strength, so last time through! Try to add 5-10# from last time we did this!

Metcon (Time)

For Time:

30 Squat Cleans(125/185) (155/225)

10 Minute Time Cap

*Challenge yourself today with this. Pick a weight that is fairly heavy and work through it! Should be under 10 minutes, that’s 3 reps on the minute as a minimum. Pick a weight you think you can do more than 3 reps a minute.

CrossFit Fannin – CrossFit

Warm-up

1:00 Row

15 Pass thru (pvc)

1:00 Row

15 Strict Press (barbell)

1:00 Row

30 Double Unders/ 60 Single Unders

Push Press (10x 3)

10 Minute EMOM:

3 Push Press

* you can change to a 1×3 if you choose to add loads

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

Buy In:

Run 2 laps

With Remaining Time, AMRAP:

50 Double Unders

15 Push Press (65/95)

2 Muscle Ups

Pick a weight on the push press you can do unbroken. The sub today for muscle ups is 6 inverted rows!

Scaling Options:

50 Double Unders – 25 Double Unders – 100 Single Unders

2 Muscle Ups – 6 challenging ring rows or can do jumping muscle ups

CrossFit Fannin – CrossFit

Warm-up

1:00 on a Machine

10 Lateral Box Step Ups

1:00 on a Machine

15 Air Squats

1:00 on a Machine

Front Squat

Front Squat (20 Minutes)

5 Rep Max

*Work up to a heavy set of 5 for the day! Work on holding a good position throughout the entire squat.

Metcon (Time)

For Time:

1,000 meter row

50 Toes to Bar

50 Box Jump Overs (20/24)

50 Chest to Bar Pull Ups

1,000 meter row

Scaling Options:

Toes to Bar -Knees to Chest – V-Ups – Sit Ups

CTB Pull Ups – Pull Ups -Banded CTB Pull Ups -Inverted Rows

CrossFit Fannin – CrossFit

Warm-up

1:00 Row

5 Rope Pulls

1:00 Row

10 Inchworms

Bench Press

Bench Press (15 Minutes)

2-2-2-2-2

*Work up to a heavy double for the day! Once you get past your first 3 sets, work up in sets of 2.

Metcon (Time)

2 Rounds for Time:

600m Run

30 Hand Release Push Ups

1 Rope Climb

400m Run

20 Hand Release Push Ups

1 Rope Climb

200m Run

10 Hand Release Push Ups

1 Rope Climb

25 Minute Time Cap

*This is another long workout. This is 2 rounds!! Try to push the pace on the runs.

Rope Climb – 2x Rope Pulls -3x Pull Ups or Ring Rows

CrossFit Fannin – CrossFit

Warm-up

20 Air Squats

10 Front Squats (barbell)

10 Hang Squat Cleans (barbell)

5x 1 Hang Squat Clean + 2 Front Squats (barbell)

HC + 2 FS (1×1)

Hang squat clean + 2 front squats
Hang Squat Clean + 2 Front Squats

1-1-1-1-1

*Work up to a heavy single today for this complex. Focus on a strong pull and building some leg strength in a front squat position.

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

5 Squat Cleans (125/185)

10 Strict Handstand Push Ups

15 Ab Mat Sit Ups

*This workout is more of a slow grind. There is a fairly heavy barbell as long as a gymnastics movement, so just work yourself through this at a steady pace. The cleans should be singles! If you are going touch and go reps, it’s too light.

Scaling Options:

Strict HSPU – Kipping HSPU – Double Dumbbell Push Press

CrossFit Fannin – CrossFit

Metcon (Time)

With a partner complete a “Deck of Cards”

Heart- 100 meter run

Club- V ups

Diamond- 1 arm hang squat clean thruster (35/50)

Spade- box jumps (20/24)

Facecard-10

Ace-11

Joker -800 run/1,000 row

Or 1,600 both

CrossFit Fannin – CrossFit

New Year/New You Challenge!!!

Hopefully today went well! Couple of observations on the day.

1. Don’t score your food points/water points till the end of the day. You can enter the pics during the day if you want but just hit save not next for points. Because if I go ahead and score my points at breakfast I still have the whole day ahead.

Also I would take my food pics with my phone camera so your pics are saved instead of using app camera.

2. Max points on 3 days a week would be 14 if you did the bonus point section.

3. Then Sunday is photo day.

4. Make sure you are going off

accepted food list otherwise they are “cheats”.

5. You count count a home programming wod as bonus point unless you log into that program and post scores on wodify (which means you must add that to membership) But at $10 bucks a month for 6 extra wods per week its a no brainer!! Every member would benefit not just challenge people!

Warm-up

3:00 on a Machine

2 Rounds:

15 Air Squats

15 Pass thru pvc)

Back Squat

Back Squat (25 Minutes):

7 x 3 @ 85% (+5-10#) of 1RM

Just search your back squat performance!

Metcon (Time)

With a Partner, For Time:

100 Burpees

75 Power Snatches (75/115)

50 Chest to bar pull-ups

16 Minute Time Cap

*This is with a partner! One person works while the other rests. The time cap is suppose to be tough!! Alternate 5 or 10 reps at a time on the burpees. The power snatches must be 5 TOUCH AND GO reps back and forth, so pick a weight to do so,

Scaling Options:

CTB- Pull Ups – 2x Banded Pull Ups/jumping/Ring Rows

CrossFit Fannin – CrossFit

Yep that scale is right!!! Today kicks off the NEW YEAR/NEW YOU CHALLENGE!

New Year/New You Challenge!!!

STARTS TODAY YALL!!!!

REMEMBER THESE IMPORTANT THINGS:

1. EVERYTHING IS LOGGED ON WODIFY RISE DAILY.

2. 1 PROTEIN BAR PER DAY MAX

3. PROTEIN SHAKE (CAN HAVE ALMOND MILK) 1 PER DAY 30 MINUTES POST WOD

4. FOLLOW THE FOODS ON THE FOOD LIST I GAVE YOU.

5. BE HONEST!!!!!!!!!!!!!!!!

6. 1 CUP OF COFFEE PER DAY.

Warm-up

2 Rounds:

1 Minute on a machine

15 Hollow Rocks

15 Supermans

15 Push Ups

Metcon (Time)

For Time:

40-30-20-10-5

Calorie Row

25 Ab Mat Sit Ups

15 Dumbell Push Press

*should be 15-30 minute wod

Push press you pick weight should be done in 1-2 sets

For example:

40 cals

25 sit-ups

15 pp

Then 30 cals

25 sit-ups

15 pp

Etc

CASH-OUT

Cash out:

3 Sets

20 Banded Goodmornings

10 Bulgarian Split Squats (each leg)

*Try to add weight if you can for the split squats!

CrossFit Fannin – CrossFit

Warm-up

2 Rounds

10 Push Ups

10 Pass thrus (pvc)

:30 Handstand Hold

HSPU (1x max reps)

1:30 AMRAP: Handstand Push Ups

*MOVEMENT OF THE MONTH! Option 1, Max Strict or Kipping HSPU in 90 seconds, you pick whether you work on strict or kipping for the month. Option 2, Max time handstand hold (with or without a wall) working on the highest quality handstand possible and for holding that as long as you can. Option 3, Kicking up into your first handstand. Once we get there we can work on our positioning, body awareness, Control and time holding. We’re getting upside down this month.

Clean (1×1)

Squat Clean (25 Minutes)

1 Rep Max

*This is the movement of the month for January! Work up to a max squat clean for the day.

Metcon (AMRAP – Reps)

10 Minute AMRAP:

Squat clean Thrusters

*Alternate reps with a partner. These should be heavy singles. Pick your own weight! Looking for this to be in the 25-30 rep range for each person.

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

10 Pass thrus (pvc)

10 Overhead Squats (pvc)

10 Snatch Balance (pvc)

Snatch (6×2 )

Every 1:30 complete 2 snatches (can be power) at 75/80%.

*This is 6 sets of 2 for the day. Do these as 2 singles. Try to push the weight just a bit here but try to go 12/12 for the day!

Metcon (Time)

5 Rounds for Time:

12 Toes to Bar

9 Overhead Squats (135/95#)

2 Bar Muscle Ups

1 Minute Rest

*Rest 1 Minute after each round. The OHS should e unbroken so pick your weight accordingly.

Scaling Options:

12 TTB – 12 Knees to Chest – 24 Sit Ups

2 Bar Muscle Ups -4 CTB Pull Ups -4Pull Ups -4 Banded Pull Ups or

New Year/New You Challenge!!!

Alright y’all were are 1.5 days away from kicking this off.

Some things we need completed are:

1. Teams or sign up on board (we will make teams if you don’t have one)

2. Dexa scam appointment

3. YOU MUST DOWNLOAD THE WODIFY RISE APP THE DIRECTIONS ARE ON MONDAYS WOD!! THIS MUST BE DONE BEFORE THURSDAY AS YOU CANT BACK UP AND PUT POINTS IN. SO IT WOULD RESULT IN POINTS LOST.

4. Pay your $25 entry fee ASAP! And then pick up your acceptable food list from the gym.

CrossFit Fannin – CrossFit

Warm-up

1:00 on a Machine

10 Single Arm Dumbbell Strict Press

1:00 on a Machine

15 Goodmornings (pvc)

1:00 on a Machine

50 Double unders or 100 Single Unders

Shoulder Press

Shoulder Press (20 Minutes)

5-3-2-1-1-1-1

*Work up in weight each set to a heavy single for the day! Do 3-5 Strict pull ups after each set. Use a band if necessary or add weight if you can.

Metcon (Time)

3 Rounds for Time

50 Double Unders

10 Deadlifts (155/225)

8 Minute Time Cap

Metcon (Time)

@10:00

3 Rounds for Time:

25 Wall Ball (14/20)

10 Hang Power Cleans (115/155)

8 Minute Time Cap

*Both of these workouts have an 8-minute time cap. These are meant to be fast workouts. Pick a weight on the hang power cleans and the deadlifts to go as unbroken as possible! You should absolutely go unbroken on the first round of each movement. If not, IT’S TOO HEAVY!

Scaling Options:

50 Double Unders – 25 Double Unders – 100 Single Unders

New Year/New You Challenge!!!

IF YOU ARE PARTICIPATING IN THIS CHALLENGE YOU MUST DOWNLOAD THIS APP. IT IS WHERE YOU WILL LOG ALL POINTS

https://app.wodifyrise.com/Event/Registration.aspx?t=1901

Print this info off:

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

You will use the favorable list for your foods.

One exception is if it’s a vegetable it’s ok for this challenge.

You can also use this guide for recommended portions.