TUESDAY, MAY 15TH 2018

CrossFit Fannin – CrossFit

Warm-up

200 METER RUN

20 AIR SQUATS

200 METER RUN

10 LEGS SWINGS EACH LEG

200 METER RUN

1:00 SQUAT HOLD

Back Squat (5X5)

WORK UP IN WEIGHT EACH SET.

1-3 SHOULD BE MODERATELY HEAVY WARM UPS

3-5 SHOULD BE TOUGH SETS

Metcon (AMRAP – Rounds and Reps)

20 MINUTE AMRAP OF:

-500 METER ROW

-400 METER RUN

-REST 1 MINUTE

STAGGER THE START IF NEEDED.

YOU WILL ROW THEN IMMEDIATELY RUN ; REST 1 MINUTE THEN REPEAT

RECORD YOUR ROUNDS AFTER THE RUN

SCALES: IF NO RUNNING YOU WILL SUB OUT 1:30 OF BURPEES JUST STAY MOVING.

MONDAY, MAY 14TH 2018

CrossFit Fannin – CrossFit

Warm-up

400m Row

10 Pass thrus + 10 OHS (pvc)

400m Row

20 Hollow Rocks

400m Row

50 Double Unders or 100 Single Unders

Metcon (Time)

3 rounds for time of:

15 pullups

50 double unders

* 10 minute cap

Scales:

Pullups-jumping-ring rows

Double unders-25 du or 100 singles

REST 5 MINUTES THEN

Metcon (Time)

3 rounds for time of:

15 ohs (95/135)

50 double unders

Scales: ohs choose a weight that is unbroken or possibly 1 break

Doubles-25 du or 100 singles

SCHEDULE

Wednesday 8:15 will be the only class that’s closed for special olympics

SATURDAY, MAY 12TH 2018

CrossFit Fannin – CrossFit

Metcon (Time)

WITH A PARTNER COMPLETE A

“DECK OF CARDS”

HEART: HANG POWERCLEAN (95/135)

CLUB: WALL BALLS (14/20)

SPADE: 100 METER RUN

DIAMONDS: BOX JUMPS (24/30)

JOKER- 800 METER RUN/ 1,000 METER ROW

ACES=11

FACE CARDS=10

Each team of 2 athletes will receive on complete deck of playing cards for time. Each team member will draw a card and perform the card number and the suit exercise and then draw another card. This will continue until the deck is completed.

SCHEDULE

Special Olympics is Wednesday we will only be closed for the 8:15 class the 5:30 am and the afternoon are regular schedule .

FRIDAY, MAY 11TH 2018

CrossFit Fannin – CrossFit


REVISED SHIRT DESIGN WITH WOD NAME……COST OF SHIRT IS $25 ALL PROCEEDS GO TO EQUIPMENT FUND!!!

Warm-up

3 ROUNDS OF:

100 METER RUN

10 PVC PASS THRUS

5 INCHWORMS

Metcon (8 Rounds for time)

8 ROUNDS EACH FOR TIME OF:

150 METER RUN

15 ABMAT SITUPS

10 STRICT HSPU

*EACH ROUND IS FOR TIME. REST AS NEEDED BTW ROUNDS. TRY TO MAKE YOUR TIMES AS CONSISTENT AS POSSIBLE. ONCE YOU HAVE RESTED 2/3 MINUTES YOU WILL GO ON YOUR OWN. FOR EXAMPLE ROUND ONE I FINISH AT 2:30 THEN I REST TILL 5 MINUTES THEN MY NEW START TIME IS 5 MINUTES SO IF I FINISH ROUND TWO AT 8:15 THE. MY SECOND ROUND TIME WOULD BE 3:15 ETC

SCALES:

STRICT HSPU-KIPPING HSPU-BOX HSPU (MAKE SURE YOUR HANDS ARE STACKED UNDER YOUR SHOULDERS SHOULDN’T BE OUT IN FRONT)-:30 HANDSTAND HOLD, – OR 20 PUSHUPS

CLINIC:

AFTER SPEAKING WITH MUTE SPORTS ABOUT A JUMP ROPE CLINIC IT LOOKS LIKE MAY 19TH WILL BE THE ONLY TIME AVAILABLE FOR THE SUMMER. IF YOUR WANTING TO IMPROVE ON YOUR JUMP ROPE SKILLS THIS WILL DEF. BE OF BENEFIT TO YOU.

COST: $20 MEMBERS

$40 NON-MEMBERS

PLAN ON THE CLINIC LASTING ABOUT 1 1/2 HOURS STARTING AT 9:45.

**ALL PROCEEDS OF ALL CLINICS GOES TO EQUIPMENT FUNDS!!!

SIGN UPS WILL BE ON THE WHITEBOARD.


THURSDAY, MAY 10TH 2018

CrossFit Fannin – CrossFit

Warm-up

3 ROUNDS OF:

1 MINUTE ROW

10 LATERAL BOX STEPS UPS EACH LEG TO APPROPRIATE HEIGHT (LATERAL-SIDEWAYS)

10 RUSSIAN KB SWINGS (RUSSIAN-EYE LEVEL) EACH ROUND WORK UP IN WEIGHT

:20 SEC HS HOLD OR BOX HOLD

Metcon (No Measure)

SKILL WORK FOR LOAD:

12 MINUTE EMOM:

1. 3 FS ( AS HEAVY AS POSSIBLE FROM THE GROUND 1ST ONE CAN BE A CLEAN)

2. 12 RUSSIAN KB SWINGS ( AS HEAVY AS POSSIBLE)

* PUT LOADS IN THE BOX

Metcon (Time)

FOR TIME COMPLETE:

12-9-6 REPS OF:

BAR MUSCLE UPS

BURPEE BOX JUMP ON AND OVERS (20/24) *OPEN HIPS

SCALES:

BAR MUSCLE UPS-STRICT PULLUPS-KIPPING PULLUPS- RING ROWS

BURPEE BOX STEP ON AND OVERS TO APPROPRIATE HEIGHT.


GET YOUR ORDERS IN FOR THE “MURPH” MEMORIAL DAY SHIRTS, I WILL ORDER THESE FRI AM.

WEDNESDAY, MAY 9TH 2018

CrossFit Fannin – CrossFit

Warm-up

400 meter run

20 air squats

15 pvc pass thrus

10 ohs pvc

10 ohs empty bar

5 hang snatch or powersnatch

5 full snatch or powersnatch

Power Snatch (5 x 1)

Work up to 85% of 1 rm then go 5 sets of 1 at that weight.

Can be powersnatch or snatch

Metcon (Time)

For time complete:

10-9-8-7-6-5-4-3-2-1 reps of:

Alt db powersnatch

100 meter run

*enter loads in box today load trumps time

* you choose the load today go as heavy as you can after each set you will run 100 meters or if rowing 150 meters

TUESDAY, MAY 8TH 2018

CrossFit Fannin – CrossFit

Warm-up

3 ROUNDS OF:

100 METER RUN

10 PVC PASS THRUS

10 PUSHUPS

10 KIP SWINGS

Split Jerk (5 X 2)

20 MINUTES TO WORK ON A HEAVY DOUBLE.

– YOU CAN GO FROM RIG OR GROUND

-WITH THE SPLIT THING SPEED UNDER BAR, DON’T THINK ABOUT WHICH FOOT LEADS B/C THAT WILL COME NATURAL

-ONLY ENTER LAST SET

Metcon (Time)

FOR TIME COMPLETE:

21-18-15-12-9-6-3 REPS OF:

PUSH PRESS (75/115)

PULLUPS

*30 DOUBLE UNDERS AFTER EACH SET

Teens/masters 45/65

20 MINUTE CAP

SCALES:

PUSH PRESS-LOAD (SHOULD BE AS UNBROKEN AS POSSIBLE)

PULLUPS-JUMPING, BANDED, OR RING ROWS *BREAKING IN COMFORTABLE SETS

DOUBLE UNDERS = 60 SINGLES

NEW SHIRTS

We are going to pre-order a memorial day shirt this year. If you want to pre-order one there will be a sign up on the whiteboard please do this asap so they will be here in timely manner.


this will be the back with our logo on left tchest in military green will also have “MURPH” below CrossFit Fannin


we will also be ordering this shirt in tanks and shirts.