MONDAY, JULY 9TH 2018

CrossFit Fannin – CrossFit

Warm-up

400m Run

Then,

2 Rounds:

15 Air Squats

10 Leg Swings Each Leg

Back Squat (4×3)

@80% of 1RM

75 minimum/85 max

20 minutes

Metcon (Time)

For time:

40 Wall Balls (14/20)

21 Hang Power Cleans (95/135)

30 Wall Balls (14/20)

15 Hang Power Cleans (95/135)

20 Wall Balls (14/20)

9 Hang Power Cleans (95/135)

Time Cap = 18 Minutes

SATURDAY, JULY 7TH 2018

CrossFit Fannin – CrossFit


ULTIMATE FRISBEE!!!!

CHECK RULES HERE:

ULTIMATE FRISBEE!!!!

http://ftp.cs.rochester.edu/~ferguson/ultimate/ultimate-simple.html

IF YOU HAVEN’T PLAYED THIS YOU SHOULD. IT’S SUPER FUN AND OUR GROUP MAKES IT EVEN MORE FUN. CYA AT THE HIGH SCHOOL TRACK @ 9:30

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FRIDAY, JULY 6TH 2018

CrossFit Fannin – CrossFit

Warm-up

200m Run

15 Air Squats

1:00 Wrist Stretch

200m Run

15 Front Squats (barbell)

Clean (1×1)

20 minutes to work with your partner for a team total.

You will enter your own score in wodify then team total in box

Metcon (Time)

With a partner For Time:

400m Run

9 Power Cleans (95/135)(125/185)

18 PULL-UPS (9 Muscle Ups)

400m Run

7 Power Cleans (95/135)(125/185)

14 PULL-UPS (7 Muscle Ups)

400m Run

5 Power Cleans (95/135)(125/185)

10 PULL-UPS (5 Muscle Ups)
*Power cleans should be moderately heavy singles. Don’t come out too hot in this one, but push the pace of the last round!

Both athletes run together everything else break up however you want

THURSDAY, JULY 5TH 2018

CrossFit Fannin – CrossFit

Warm-up

3:00 on any Machine

3 rounds:

5 Strict pull-ups (band if needed)

10 Push Ups

15 Air Squats

Metcon (Time)

For Time, With a Partner:

120/150 Calorie Row

90/120 Push Ups

60 Double Kettlebell Hang Clean and Jerks (35s/53s)

40 Synchronized Wall Balls (14/20)

60 Double Kettlebell Hang Clean and Jerks (35s/53s)

90/120 Push Ups

120/150 Calorie Row

Scales:

80/100 Cals

60/90 push-ups

40 dbl kb hang clean and jerks (manageable load)

20 synchronized wall balls (scale ball weight)

40 dbl kb hang clean and jerks

60/90 push-ups

80/100 cals
Alternate in short quick sets on the push-/ups. Scale the weight on the clean and jerks to at least be able to alternate in sets of 5! One person works while the other rests on all movements except the wall balls!

WEDNESDAY, JULY 4TH 2018

CrossFit Fannin – CrossFit


One WOD only at 9:30!!

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
FOR TIME COMPLETE: (men/womens rx)

20 Deadlifts (275/185)

Run 400m

20 KB swings (70/53)

Run 400m

20 Overhead Squats (115/80)

Run 400m

20 Burpees

Run 400m

20 CTB

Run 400m

20 Box jumps (24/20)

Run 400m

20 DB Squat Cleans (45/30)

Run 400m

**Compare to Last year!!!

*MODIFIED:

20 Deadlifts(95/135) (125/185)

400 meter run/ 200 meter run

20 kb swings (26/35)(35/53)

400 meter run/200 meter run

20 Ohs (35/55)(65/95)

400 meter run/200 meter run

20 burpees

400 meter run/200 meter run

20 pullups (or pullup progression)

400 meter run

20 box jumps

400 meter run/200 meter run

20 db squat cleans ( manageable weight)

400 meter run/200 meter run

*Row by 500 meter

TUESDAY, JULY 3RD 2018

CrossFit Fannin – CrossFit

Warm-up

400m Run

Then,

2 Rounds:

20 Walking Lunges

15 Push Ups

10 Kip Swings

Metcon (5 Rounds for time)

5 rounds each for time of:

15/20 cal row

15 push press

10 toes to bar

(65/95)(95/135)

*think max two sets on push press

And big sets on toes to bar

Scales:

Row 8/12 cals

Push press loads

Toes to bar-knees to chest- knees to belly button-sit ups

CASH-OUT

Cash Out:

3 sets

10 db flat bench ahah

:45 plank hold

COMPETITION

Okay guys I have played around with some teams on the whiteboard. If you think your teams are concrete then go ahead and one person register and pay the fee. Then the rest of the team can pay the one person back. If you don’t have a team then we need to recruit some people to complete the teams!!!!

MONDAY, JULY 2ND 2018

CrossFit Fannin – CrossFit

Warm-up

3 rounds of:

100 meter run

15 air squats

Back Squat (10×10)

EMOM FOR 10 MINUTES COMPLETE 10 BACK SQUATS (95/135)

-THIS IS HIGH VOLUME SO SCALE DOWN SOMEWHERE BTW 5-10

-SCALE LOADING SO THAT THE REPS ARE QUICK NO MORE THAN 30 SECONDS EACH MINUTE

-FOCUS IS ON SPEED SQUATTING

-FOR SCORING JUST CHANGE REPS TO THE NUMBER YOU CHOOSE

* FROM RACK OR GROUND

Metcon (Time)

For Time:

15 HSPU (STRICT)

15 Power Snatches (65/95)(95/135)

12 HSPU (STICT)

12 Power Snatches (65/95)(95/135)

9 HSPU (STICT)

9 Power Snatches (65/95)(95/135)

Time Cap = 12 Minutes

SCALES:

STRICT- KIP HSPU- KB PUSH-UPS -REGULAR PUSHUPS

SATURDAY, JUNE

CrossFit Fannin – CrossFit

OPEN HOUSE/BRING A FAMILY MEMBER OR FRIEND

Bring a friend/family member/child etc. for a fun “Deck of Cards” workout. Let me know if you have any questions!!

Metcon (Time)

WITH A PARTNER COMPLETE A

“DECK OF CARDS”

HEART- Air Squats

SPADE-100 METER RUN

CLUB-Push ups

DIAMOND- Situps

FACE CARD-10

ACE-11

JOKER- 800 run/1,000 row

Each person draws a card and you perform that movement until the full deck is complete!!

*Members:

Goblet Squats

True Pushups to KB

Weighted Situps

FRIDAY, JUNE 29TH 2018

CrossFit Fannin – CrossFit

Metcon (Time)

7 rounds for Time:

1 Rope Climb

4 Shoulder press @ 70% of 1RM

200m Run

Rx+= 10 rounds
*The run is the recovery! Make your rope climb tough weather that is regular, legless, or seated legless, you pick! Strict press should be unbroken.

Scaling Options:

1 Rope Climb -2 Rope Pulls-5 Strict Pull Ups (use band if needed)

THURSDAY, JUNE 28TH 2018

CrossFit Fannin – CrossFit

Warm-up

200/400m Run

Then, 2 Rounds:

10 Air Squats

10 Goodmornings (pvc)

30 Double Unders or 60 Single Unders

Back Squat (1:10)

*Work up to a decently heavy single at 85% or more. Then, drop weight and hit a good set of 10 at a weight you want to go for! I would say try and be around 75% of what you hit for your single.

Enter the set of 10 then in Dropbox enter the days single

15/20 minutes

Metcon (AMRAP – Reps)

FGB” Style

5 Rounds, 1 Minute per Station of:

Double Unders

Deadlifts (125/185)

Ab Mat Sit Ups
This is like Fight Gone Bad, by rotating immediately to the next station every minute. The clock does not stop or rest between stations. If you don’t have double unders, do single unders. Pick a weight on the deadlifts so you can hold consistent sets of 5 touch and go.

1 minute rest between rounds

COMPETITION

On the whiteboard put your birth year and age.

If you already have a team in mind just put that too!!!

Check out the website for rules on ages

WEDNESDAY, JUNE 27TH 2018

CrossFit Fannin – CrossFit

Warm-up

200 METER RUN

GROUP STRETCH

Metcon (Time)

Teams of 2 complete the following for time:

3 rounds of:

200 M Run

400 M Run

1 LAP RUN

*ONLY 1 RUNS AT A TIME CLAP OFF RELAY STYLE UNTIL ALL 3 ROUNDS ARE COMPLETE.

*Each person runs each run

POSSIBLE SCALES:

100, 200, 400

OR

ROW 200 400 550

Compare to March 7th and Sept 9th 2016

COMPETITION

Check out the website for more info:

http://battleoftheages.com/atlanta-ga/

Don’t say “I can’t do it”, or “I’m not good enough” both are crazy.

If your interested just put your name on the whiteboard at the gym. If you don’t have a “team” then we can make teams with people who sign up.

Once you have a team then you would officially register on their website. It will be super fun and the wods are good.

The teams (4 people) can be all male, all female, or 2/2. But you

have to be all different decades or different Roman numerals in age .

TUESDAY, JUNE 26TH 2018

CrossFit Fannin – CrossFit

Warm-up

3 Minute Row

:45 Wrist Stretch

10 Strict Press (barbell)

10 Push Press (barbell)

10 Split Jerk (barbell)

Push Press + Split Jerk (5×1)

Push Press + Split Jerk (20 Minutes)

1-1-1-1-1
* 20 minutes to work up to a heavy single for a push press and split jerk. The push press will be the limiting factor, so the split jerk should be more technique work. You can go from a rack or from the ground.

Metcon (AMRAP – Reps)

21 Minute Alternating EMOM:

12/15 cal row

10 Burpees

5 Muscle Ups

* alter the number so that your done around :45/:50 seconds

Burpees-6-8

Muscle ups- less reps-10 pullups-strict banded