CrossFit Fannin – CrossFit


3 Rounds:

15/12 Calorie Row

15 Push Ups

10 PVC pad

Bench Press (10×2)

10 Minute EMOM:

2 Bench Press @ 80% of 1RM

*These should be fairly heavy today.

Metcon (AMRAP – Rounds and Reps)

“Death By”

Push Jerk (85/125)(115/155) and Burpees

*Every minute add one rep to each movement. On minute 1, do 1 push jerk and 1 burpee. Minute two do 2 push jerks and 2 burpees, etc. until the clock catches you! Pick a weight on the push jerks that you can stay unbroken for as long as you can! The push jerks are from the floor!


CrossFit Fannin – CrossFit


Grab a partner and row 2,000 meters alternating every 200


(Do the row prior to class like regular warmup)

As a class: ( at the start of the hour)

“Bring Sally Up” ain’t squats style

Every time the song says “bring Sally up” you stand up and every time it says “bring Sally down” you go back down into the bottom of your squat.

Back Squat (5×4)

Back Squat (25 Minutes)

5 x 4 @ 80% of 1RM

* 25 minutes to squat. This should be a bit on the heavier side. Move the bar with speed!

Metcon (AMRAP – Reps)

10 Minute EMOM:

5 Muscle Ups

*The sub for this is 5 pull ups AND 5 toes to bar. Pick a version of any of these that YOU need to work on. EMOMS are fantastic to work on gymnastics movements. Focus on the movement and get some volume in!

Numbers can be 1-5 on any movement

Record total number


CrossFit Fannin – CrossFit


200m Run

10 High Hang Muscle Cleans (barbell)

10 Hang Power Cleans (barbell)

5 Power Cleans (barbell)

200m Run

5 Split Jerk (empty hands)

5 Split Jerk starting with bar at nose height (barbell)

5 Split Jerks (barbell)

Powerclean and jerk (20×1)

Every :30 for 10 Minutes

1 Power Clean and Split Jerk @ 75% of your 1RM Power Clean

*These should be done at 75% of your max power clean. This should be challenging. Focus on your footwork and hip explosion. This is 20 reps total.

Metcon (Time)

2 Rounds for Time:

50 Ab Mat Sit Ups

25 Clean and Jerks (95/135)(105/155)

15 Minute Time Cap

*Scale the weight to finish in 15 minutes or less. If you can finish the workout “Grace” at the Rx weight in under 5:00. You can take a stab at the Rx+ weight on this workout. The clean and jerks should be steady singles. This is a power clean and push jerk!


CrossFit Fannin – CrossFit


1 Round at 50% effort

1 Minute Row

1 Minute Bike

1 Minute Kettlebell Swing (Light)

1 Minute Single Unders


Metcon (4 Rounds for reps)

4 Rounds:

1 Minute Max Calorie Row

Rest 1 Minute

1 Minute max sit-ups

Rest 1 Minute

1 Minute Max Reps Kettlebell Swings (35/53)

Rest 1 Minute

1 Minute Max Reps Double Unders

Rest 1 Minute

*Your score is your total reps each round. 3 Single Unders = 1 Double Under for scoring purposes. This is a 32 minute workout.


Mon-fri: 5:30 and 7:30 am

Mon, wed, and fri 9:00 am

Regular afternoon schedule


CrossFit Fannin – CrossFit


Starting tomorrow our summer schedule starts:

Mon-fri: 5:30 am and 7:30 am

Mon, Wed, and Fri 9:00 am

Regular schedule for afternoon


400m Run

Then, With an empty barbell:

10 Snatch Grip Push Press

10 Overhead Squats

10 Muscle Snatch

10 High Hang Snatch

10 Snatch

Snatch (3-2-1-1-1)

Snatch (20 Minutes)


*Work up to a heavy single for the day! These should be full snatches. Other possible option

Powersnatch to overhead squat

Or powersnatch to front squat

Metcon (Time)

5 Rounds for Time:

12/15 Calorie Row

12 Toes to Bar

10 Overhead Squats (65/95)(95/135)

Time Cap = 20 Minutes

*Pick a weight on the OHS so that you can go unbroken. They should be a tad on the heavier side, but still unbroken.

Scaling Options:

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


I know Brady’s been having fun today texting!!!! But his party will be at the gym Saturday, June 15th at 5:00 pm

We will have cake and ice cream so come a little hungry.


CrossFit Fannin – CrossFit

Metcon (Time)


Heart- HPC (65/95)(95/135)


Diamond- 100 meter run

Spade- DB 1 ARM POWERSNATCH (35/55)(50/70)

Joker 800/1,000 row or 1,600 and 1,600 for rx+




CrossFit Fannin – CrossFit


2 Rounds:

200m Run

5 Scap Push Ups

5 Push Ups

100’ One Arm Overhead Carry + One Arm Suitcase Carry (2x Dumbbells) (Switch arms halfway)

Split Jerk (5×1)

Split Jerk (20 Minutes)

5 x 1 @ 80% of 1RM

*We’re working on our or push or split jerk from the rack today. These should be on the heavier side, but still technically sound. Hit 5 singles all at your heaviest weight. We are not maxing out today!

Metcon (Time)

For Time:


Pull Ups

5 Shoulder To Overhead (95/135)(125/185)

30 Double Unders

15 Minute Time Cap

*This is a 5 round workout. The only movement that decreases in reps each round is the pull ups. The shoulder to overhead is from the ground now and I recommend that you use a push jerk. These should be challenging reps, but unbroken every set of 5!

Scaling Options:

30 Double Unders -:45 of Double Unders -60 Single Unders