FRIDAY, JANUARY 3RD 2020

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

20/15 Calorie Row

15 Push Ups

10 Pass thrus

5 Strict Pull Ups

Bench Press (1×2)

Bench Press (25-30 Minutes)

2-2-2-2

*Do 5 Strict Pull Ups after every set of bench. Add a little bit of weight each set of 2. End with heavy 2 for the day.

Metcon (Time)

For Time:

25-20-15-10-5

Calorie Row

Dumbbell Powersnatch (35/55)(50/70)

Pick a weight you can move through the dumbbell snatches although, it shouldn’t be so light where you can touch and go reps. You should have to switch hands on the ground.

Cash Out:

100 Ab Mat Sit Ups

*However you want to break them up, just get them done!

THURSDAY, JANUARY 2ND 2020

CrossFit Fannin – CrossFit

Warm-up

:30 ON/ :30 Off x 5 Minutes on any machine

20 Air Squats

1:00 Couch Stretch Each Side

20 Air Squats

*DO THIS PROIR TO CLASS BC WE WILL DO 2/3 DRILLS AND GET SQUATTING

Back Squat (4×3)

Back Squat (25 Minutes)

4 x 3 @ 85% of 1RM

*All at the same weight!

Metcon (Time)

3 Rounds for Time:

400 meter run

15 Handstand Push Ups

90’ Dumbbell Front Rack Walking Lunge (35/50)

*Hold 2 Dumbbells or Kettlebells in the front rack position for the lunges.

Scaling Options:

15 HSPU -20/25 Push Ups

WEDNESDAY, JANUARY 1ST 2020

CrossFit Fannin – CrossFit

HOLIDAY SCHEDULE

Closed today……but

HERE IS TODAYS HOME PROGRAMMING WOD

Warm-up

4 rounds:

10 Hip Bridges

5 Inchworms

:30 Bottom of the squat hold

Metcon (AMRAP – Rounds and Reps)

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:00:

10 Air Squats

10 Alt Lunges (Total)

Rest 2:00

AMRAP 4:00:

10 Air Squats

10 Alt Leg V-Ups (Total)

Rest 2:00

AMRAP 4:00:

10 Air Squats

10 Chair Dips

Enter total score

CASH-OUT

Cool Down:

1:00 Pancake Stretch

1:00 Seal Stretch

1:00 Butterfly Stretch

TUESDAY, DECEMBER 31ST 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

15 Pass thrus

10 Air Squats

5 Inchworms + 2 Push Ups

Partner Front Rack Stretch

Power Clean (1×3)

Power Clean (20 Minutes)

3-3-3

*Work up to a heavy set of 3 today. One good set for the day. Drop the bar after each rep.

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

1-2-3-4-5-6-7-8-9-10-11…

Power Clean (75/125)(105/155)

Burpee

*Pace the first 8-10 minutes out and then try to push the pace at the end. PowerCleans should be steady singles.

SCHEDULE

TUESDAY: REGULAR

WEDNESDAY: CLOSED

THURSDAY, FRIDAY, AND SATURDAY:

REGULAR SCHEDULE

UPDATES:

ITS THAT TIME OF YEAR AGAIN!!! SICKNESS…..EVERYWHERE.

HELP US KEEP THE FUNK OUT OF THE GYM BY WASHING YOUR HANDS ON ARRIVAL OR WHEN LEAVING SO YOU DONT CARRY THINGS HOME WITH YOU! WIPE DOWN EQUIPMENT AFTER USE HELPS AS WELL.

THANKS FOR ALL YALL DO

MONDAY, DECEMBER 30TH 2019

CrossFit Fannin – CrossFit

Warm-up

3 Minutes on a Machine

1:00 Couch Stretch Each Leg

1:00 Pigeon Stretch Each Leg

10 Tempo Air Squats

10 Jump Squats

Back Squat (10×2)

Back Squat (20 Minutes)

10 x 2 @ 75% of 1RM

*Try to add 5-10# from last week. The focus here is putting as much force as possible into the ground every rep. Do a new set every 90 seconds.

Metcon (Time)

5 Rounds for Time:

500m Row

15 Toes to Bar

200 meter recovery jog

*roughly one minute here

*Work hard on the rower and toes to bar.

SATURDAY, DECEMBER 28TH 2019

CrossFit Fannin – CrossFit

Warm-up

Recommended Warm Up (15 Minutes):

400m Run

3 Rounds:

10 Kettlebell Swings

12 Push Ups

15 Air Squats

Metcon (Time)

With a Partner for Time:

400m Run (Together)

100 Db PowerSnatch (35/5)

400m Run (Together)

100 Burpees

400m Run (Together)

100 Toes to Bar

400m Run (Together)

*With a partner! Try to go sets of 5-10 on your movements. Run together. You do not have to wait for your partner to start the next movement. This should be around 20 minutes. Go hard…

If you need to go up on dbs do so not down

FRIDAY, DECEMBER 27TH 2019

CrossFit Fannin – CrossFit

Warm-up

3 Minutes on a Bike

-1 Minute Ease

-1 Minute Moderate

-1 Minute Hard

-Stretch as a class-

*Hips, Calves, Ankles, Hamstrings, Quads

Back Squat (4×4)

Back Squats (25 Minutes)

4 x 4 @ 80% of 1RM

*All at the same weight

Metcon (Time)

7 Rounds for Time:

7 Deadlifts (185/245)

11/14 Calorie Row

*Alternate ROUNDS with a partner for 7 rounds EACH. Looking for each round to take just about a minute. Deadlifts should be heavy but unbroken( of not drop loads) Row HARD!