SATURDAY, SEPTEMBER 8TH 2018

CrossFit Fannin – CrossFit

Metcon (Time)

“Deck of Cards”

Heart- 100 meter run

Spade-Squat jumps

Club-Weighted sit-ups (25/45)

Diamond-STO 75/115)(95/135)

Face-10

Ace-11

Joker 800/1,000 meter row

RX+

Both 1,600 run and 1,600 row

With a partner complete a full deck of cards!

FRIDAY, SEPTEMBER 7TH 2018

CrossFit Fannin – CrossFit

Warm-up

2:00 on a Machine

10 Burpees

10 Step Ups each leg

2×10 Kip Swings

Metcon (Time)

4 Rounds for Time, With a Partner:

400m Run (together)

30 Alternating Arm Dumbbell Snatch (50/70)

20 Burpee Box Jumps (20/24)

10 Muscle Ups

*This is a partner workout. It’s meant to be a little longer, slower workout. Run together but break everything else up. One person works while the other rests. The sub for muscle ups is 10 muscle ups = 20 push ups + 20 push ups

Scales:

200 meter run

Powersnatch-load

Box height and/or step ups

Muscle ups-20 push-ups each/modified to knee

*pushups tighten your bottom and take it with you on the push-up!!!!!!

NEW SHIRTS

Preorder

2 options:

-Black shirt (shirt sleeve and long sleeve)

-Believe in something (short sleeve)

1. I need size and what shirt(s)

2. Would like to order by next Wed




THURSDAY, SEPTEMBER 6TH 2018

CrossFit Fannin – CrossFit

Warm-up

400m Run

With an empty barbell:

Front Rack Stretch

10 High Hang Muscle Cleans

10 High Hang Power Cleans

10 Power Cleans

Metcon (Time)

4-3-2-1 Rope Climbs

50’ Handstand Walk

20 Wall Balls (14/20)

*16 minute cap

Scales-

Scaling Options:

1 Rope Climb -2Rope Pulls -4Pull Ups

50’ HS Walk -25’ HS Walk -:30 Handstand Hold -:45 Plank Hold (Top of a push up)

Power Clean (1×3)

3 touch n go Powercleans every minute on the minute for 10 minutes

*Start at a moderate weight and add a little weight as you go if you feel good! A good starting weight would be around 70% of your best power clean. These should be touch and go reps. Focus on not letting your feet pop out too wide.

UPDATES:

No 8:15 am class today

Sports performance will start Monday at 5:45 not today

WEDNESDAY, SEPTEMBER 5TH 2018

CrossFit Fannin – CrossFit

UPDATES:

WANTED TO CLARIFY SOME THINGS WITH SPORTS PERFORMANCE WHICH STARTS THURSDAY.

HERE ARE SOME QUESTIONS I’VE BEEN ASKED?

1. DOES IT COST EXTRA?

-YES, FOR MEMBERS IT’S ONLY $25 ADD ON. THIS IS NOT CROSSFIT CLASS. IT’S FAST PACED DESGINED TO INCREASE YOUR ATHLETIC ABILITY.

2. WHO CAN JOIN?

-ANYONE! FOR ME IT TAKES TO PLACE OF CROSSFIT KIDS/TEENS AS WELL.

3. SHOULD I TRY IT?

-YOU CAN ALWAYS TRY IT AND SEE WHAT YOU THINK.

-YOU CAN PURCHASE FULL MONTH OR PAY $5 BY THE CLASS. FULL MONTH IS MUCH CHEAPER. YOU CAN PURCHASE ONLINE AT WWW.CROSSFITFANNIN.COM (MEMBERSHIP STORE) OR JUST LET ME KNOW.

Warm-up

1:00 Row

20 Air Squats

1:00 Row

15 PVC pass thrus

1:00 Bike

10 Overhead Squats + 10 Snatch Balance (pvc)

Powersnatch + snatch (1×1)

Work up to today’s heavy single.

*work up to a heavy single for this complex today. Drop the bar in between reps. The weight should stay moderate as you will be limited by what you can power snatch. The focus today is to work on your footwork. The footwork should remain exactly the same between your power snatch and your snatch. The only difference is the depth of your squat.

Back Squat (1×1)

Back Squat (25 Minutes)

1×1 @ 90%

2×3 @ 80%

1×5 @ 75%

1×10 @ 70%

*Work up to a heavy single first. NO MISSES!!! Then work at your drop sets. Rest as needed between sets. Be ready for your set of 10. That should be your hardest set. There is no WOD today, but this should be a tough day of lifting.

TUESDAY, SEPTEMBER 4TH 2018

CrossFit Fannin – CrossFit

Warm-up

200m Run

3 Rounds:

10 Air Squats

20 Single Unders

20 Double Unders

Then,

200m Run

Metcon (10 Rounds for time)

Every 3 Minutes for 30 Minutes:

12/15 Calorie Row

200 Meter run

20 Double Unders

*The goal of this workout is to get at least :30 rest after each round. This is interval conditioning work!

NO AMRAP TODAY

AFTER ROUND ONE IF YOU HAVE LESS THAN :30 TO REST SCALE BACK THE NUMBERS

SCALES:

Row 12/15

8/12

200 m run/150 m run/100 m run

20 double unders/ 10 double unders/40 singles/20 singles

MONDAY, SEPTEMBER 3RD 2018

CrossFit Fannin – CrossFit

SCHEDULE

ONE WOD ONLY ON LABOR DAY 9:30

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Thrusters 95/135

Deadlifts 175/245

Kb 53/70

Scales:

Hspu- x 2 push-ups

Thrusters-load

Knees to elbow-knees to chest-sit-ups

Kb-loads

Pullups-jumping-ring rows

SATURDAY, SEPTEMBER 1ST 2018

Announcements

NEXT FOUNDATIONS COURSE WILL BE THIS SATURDAY (SEPT. 1ST) FROM 9-12. IF YOU HAVE SOMEONE INTERESTED NOW IS THE TIME. DON’T WAIT TILL THIS ONE IS OVER. RELAY THE MESSAGE IF YOU HAVE BROUGHT A FRIEND OR FAMILY MEMBER OR IF YOU KNOW SOMEONE WHO IS INTERESTED!

CrossFit Fannin – CrossFit

Metcon (AMRAP – Reps)

With a Partner:

1. Death by Clean and Jerks (135/95#)

2. 1 Mile Run (Together)

3. Death by Burpees

*The “Death By” workout is done with your partner. Start at 2 reps on the first minute and add 2 reps every minute after. It’s 2 reps total, so that would be 1 rep each. Only 1 person may work at a time. Once a team fails to get the number of reps done in the minute for the clean and jerks, they immediately start their 1-mile run. Run with your partner. On the next minute mark after the mile, start death by burpees. Start at 2 reps on the frst minute and add 2 reps every minute. The workout is finished when the team fails to complete the number of reps in that allotted minute.
Enter total reps for both movements and in box enter total time

FRIDAY, AUGUST 31ST 2018

Announcements

NEXT FOUNDATIONS COURSE WILL BE THIS SATURDAY (SEPT. 1ST) FROM 9-12. IF YOU HAVE SOMEONE INTERESTED NOW IS THE TIME. DON’T WAIT TILL THIS ONE IS OVER. RELAY THE MESSAGE IF YOU HAVE BROUGHT A FRIEND OR FAMILY MEMBER OR IF YOU KNOW SOMEONE WHO IS INTERESTED!

CrossFit Fannin – CrossFit

Metcon (AMRAP – Reps)

7 MINUTE AMRAP OF:

2-4-6-8-10-12 ETC… REPS OF:

PULLUPS

*25 DOUBLE UNDERS AFTER EACH SET

*REST 5 MINUTES THEN GO…..

SCALES:

PULLUPS -JUMPING

PULLUPS-RING ROWS

25 DOUBLE UNDERS-50 SINGLES

Metcon (AMRAP – Reps)

7 MINUTE AMRAP OF:

2-4-6-8-10-12 ETC REPS OF:

DB BURPEE DEADLIFT (35/55)(50/70s)

BOX JUMP ON AND OVERS (20/24)

Scales:

Load

Height- could be step up also

Metcon (AMRAP – Reps)

7 MINUTE AMRAP OF:

2-4-6-8-10-12 ETC REPS OF:

DB BURPEE DEADLIFT (35/55)(50/70s)

BOX JUMP ON AND OVERS (20/24)

Scales:

Load

Height- could be step up also

THURSDAY, AUGUST 30TH 2018

Announcements

NEXT FOUNDATIONS COURSE WILL BE THIS SATURDAY (SEPT. 1ST) FROM 9-12. IF YOU HAVE SOMEONE INTERESTED NOW IS THE TIME. DON’T WAIT TILL THIS ONE IS OVER. RELAY THE MESSAGE IF YOU HAVE BROUGHT A FRIEND OR FAMILY MEMBER OR IF YOU KNOW SOMEONE WHO IS INTERESTED!

CrossFit Fannin – CrossFit

Warm-up

1 MINUTE ROW

15 PVC PASS THRUS

15 PVC OHS

1 MINUTE ROW

EMPTY BAR: (GROUP)

10 HIGH PULLS (JUMP SHRUG)

10 MUSCLE POWER SNATCH

10 OVERHEAD SQUATS

5 HIGH HANG SNATCH

5 HANG SNATCH

5 SNATCH

*COULD BE POWER IF NEEDED

Snatch (3X2)

AT 80% OF 1RM.

*30 MINUTES

THESE SHOULD BE 2 QUICK SINGLES, DROPPING THE BAR BETWEEN REPS.

*COULD BE POWER IF NEEDED

Snatch (1X1)

ONCE YOUR DOUBLES ARE COMPLETED.

WORK TO TODAY’S HEAVY SINGLE.

500m Row (Time)

Max Effort 500m Row
THIS IS 1 TIME ONLY, ALL OUT EFFORT!!!

WEDNESDAY, AUGUST 29TH 2018

Announcements

NEXT FOUNDATIONS COURSE WILL BE THIS SATURDAY (SEPT. 1ST) FROM 9-12. IF YOU HAVE SOMEONE INTERESTED NOW IS THE TIME. DON’T WAIT TILL THIS ONE IS OVER. RELAY THE MESSAGE IF YOU HAVE BROUGHT A FRIEND OR FAMILY MEMBER OR IF YOU KNOW SOMEONE WHO IS INTERESTED!

CrossFit Fannin – CrossFit

FOUNDATIONS COURSE

NEXT FOUNDATIONS COURSE WILL BE THIS SATURDAY (SEPT. 1ST) FROM 9-12. IF YOU HAVE SOMEONE INTERESTED NOW IS THE TIME. DON’T WAIT TILL THIS ONE IS OVER. RELAY THE MESSAGE IF YOU HAVE BROUGHT A FRIEND OR FAMILY MEMBER OR IF YOU KNOW SOMEONE WHO IS INTERESTED!

Warm-up

2 ROUNDS OF:

200 METER RUN

5 PULLUPS

10 SHOULDER PRESS (EMPTY BAR)

15 AIR SQUATS

Shoulder Press (5X2)

ALL SETS AT 85% OF 1RM.

PICK A WEIGHT YOU CAN HOLD GOOD POSITION ON AND NOT ARCH YOUR BACK WHEN PRESSING.

*AFTER EACH SET DO 5 STRICT PULLUPS.

-COULD BE WEIGHTED

-USE BAND IF NEEDED BUT KEEP COMPLETELY STRICT NO KIPPING

Metcon (6 Rounds for time)

EVERY 3 MINUTES FOR 18 MINUTES COMPLETE:

(6 TOTAL ROUNDS)

200 METER RUN

10 DOUBLE KB THRUSTERS(35/53)

10 TOES TO BAR

*WORK FOR YOUR REST ON THIS WORKOUT. START A NEW ROUND EVERY 3 MINUTES . IF YOU FALL OFF PACE REST :30 AFTER YOUR ROUND AND GO AGAIN. MAKING IT A 18 MINUTE AMRAP. THRUSTERS GOALS ARE UNBROKEN.

SCALES:

200/100/ ROW 250

THRUSTERS-LOADS

TOES TO BAR-KNEES TO CHEST-V UPS-SITUPS

*EASIEST WAY TO SCORE KEEP TRACK OF EACH OF YOUR 6 ROUNDS OF TIME NOT INCLUDING REST TIME AND YOU WILL ENTER 6 TIMES INTO WODIFY FOR A TOTAL TIME.

TUESDAY, AUGUST 28TH 2018

Announcements

NEXT FOUNDATIONS COURSE WILL BE THIS SATURDAY (SEPT. 1ST) FROM 9-12. IF YOU HAVE SOMEONE INTERESTED NOW IS THE TIME. DON’T WAIT TILL THIS ONE IS OVER. RELAY THE MESSAGE IF YOU HAVE BROUGHT A FRIEND OR FAMILY MEMBER OR IF YOU KNOW SOMEONE WHO IS INTERESTED!

CrossFit Fannin – CrossFit

Warm-up

400m Run

5 Min of stretching

10 Hang Muscle Clean (barbell)

10 High Hang Power Clean (barbell)

10 Hang Power Clean

Hang Power Clean (1×3)

Work to today’s heavy 3

Metcon (Time)

For Time:

500 meter row

10 Powercleans (105/155)

40 Push Ups

80 Wall Ball (14/20)

40 Push Ups

10 Powercleans (105/155)

500 meter row

*Time Cap = 22 Minutes

Stagger start if needed

Scales:

Powerclean-load -hang powerclean-load

Push-ups-40-30-20

Wall balls 80-60-40

MONDAY, AUGUST 27TH 2018

Announcements

NEXT FOUNDATIONS COURSE WILL BE THIS SATURDAY (SEPT. 1ST) FROM 9-12. IF YOU HAVE SOMEONE INTERESTED NOW IS THE TIME. DON’T WAIT TILL THIS ONE IS OVER. RELAY THE MESSAGE IF YOU HAVE BROUGHT A FRIEND OR FAMILY MEMBER OR IF YOU KNOW SOMEONE WHO IS INTERESTED!

CrossFit Fannin – CrossFit

Warm-up

2 Minutes on rower

10 Inchworms

15 Goodmornings (PVC)

20 Air Squats

Deadlift (5×5)

Across board all sets at 70%

Concentration on good volume holding a good position. Work on driving through your heels and not letting your toes grip the ground.

Metcon (Time)

5 Rounds for Time:

400 meter run

10 Dumbbell Bench Press (35/55)(50/70s)

6 chest to bar pull-ups (3 Bar Muscle Ups)

*1 Minute Rest

*rest is included in your time on 5th round finish on he bar movement not the rest.

Scales:

400 run/500 row/200 run

Dumbells lighter loads

3 bar muscle ups- 6 chest to bars-6 pullups-6 super challenging ring rows