CrossFit Fannin – CrossFit


1,000m Row

*Every 250m, increase your stroke rate by 2-3 s/m. Start at 26 s/m

Metcon (6 Rounds for time)

Every 3:30 for 21 Minutes (6 Rounds):

250/300 meter row

15 Ab Mat Sit Ups

9 Push Jerks (95/135)(125/185)

*The goal here is to row 32-36 strokes per minute on your row. Hold that stroke rate for each interval. Push jerks should be fairly heavy but unbroken.


Cash Out:

3 Sets for Quality

10 Strict Pull Ups

10 Strict Handstand Push Ups (sub seated double dumbbell strict press)


CrossFit Fannin – CrossFit


2 Rounds:

15 Calorie Bike/ski/row

50 Single Unders

15 Tempo Goblet Squats (light)

Back Squat (10×2)

Every 1:30 for 15 Minutes:

2 Tempo Back Squats

*10 sets! 4-5 seconds on the way down. Go around 70% here. Keep your speed on the way up.

Metcon (Time)

3 Round for Time:

25 Wall ball (14/20)

50 Double Unders

200 meter run

50 Double Unders

25 Air Squats

50 Double Unders

Rest 2 Minutes

22 Minute Time cap

*Each round should be in the 5-7 minute range ideally.

Scaling Options:

50 Double Unders – 1:00 of Double Unders -100 Single Unders


CrossFit Fannin – CrossFit


400m Run

15 Pass thrus

15 Kip Swings

15 Hollow Rocks

15 Push Ups

Bench Press (5×5)

Bench Press (20-25 Minutes)

5×5 @ 75% of 1RM

*Same weight for all 5 sets. Rest 2ish minutes between each set

Metcon (Time)

For Time:

1 Mile Run


7 Rounds:

20/25 Push Ups

3/5 Bar Muscle Ups

25 Minute Time Cap.

*1 Mile run buy in! This is a tough workout but chip away at these rounds. If you can’t do more than 4-5 push ups per set, raise your hands on a bench or box to make them manageable.

Scaling Options:

3/5 Bar Muscle Ups – 6-10 Toes to Bar (1-2 good sets)


CrossFit Fannin – CrossFit

Great job everyone on the repeat!!!


500m Row

10 Leg Swings Each Leg

1 Minute Hamstring Stretch each Leg

10 Goodmornings (pvc or barbell)

500m Row

Deadlift (5×5)

Deadlifts (25 Minutes)

5×5 @ 75-80%

*Use the same weight for all 5 sets. These should be touch and go reps!

If no deadlift you can go powerclean and Powersnatch but go by singles instead of touch n go

Power month (5 Rounds for time)

5x100m Row

**NEW MOVEMENT OF THE MONTH: The new movement of the month is more of a concept over a movement

this month. We will be focusing on “GENERATING POWER”. The focus of the month will be focusing on transferring power efficiently from our lower to upper body and/or core to extremity. We will be doing some shorter, faster, more power oriented workouts this month. Our test and retest will be the 500m Row Time Trial. We did this 2 weeks ago. Any member who didn’t do it 2 weeks ago should make it up today instead of the 5x100m. We will retest at the end of the month. For the 5x100m Row, these are all out efforts. Rest a minute after each set or alternate in a team of 3-4 people. Record each time and then add up all 5 times for your total time at the end!

I will use 5 separate sections for recording


Puori orders are here today!!!


CrossFit Fannin – CrossFit


We’ve updated the gym again!!!!

We added cubbies above boxes for your stuff during class. Please don’t leave your things inside them after class. If you wanna leave your things please use the locker room!

Also please continue to help us keep the gym clean. If you bring bottles etc please take them with you or throw them away. And please put equipment up after use: abmats, boxes, metal dbs, mats etc, thank you!


1 Minute Bike

1 Minute Row/ Ski

1 Minute Pigeon Each Leg

1 Minute Squat Hold

1 Minute Twisted Cross Each Arm

Overhead Squat (1×1)

Overhead Squat (20 Minutes)

1 Rep Max

*Movement of the Month Re-Test! Go from a rack. I recommend using a behind the neck split jerk to get the weight overhead.

Repeat whatever movement you did at beginning of month

Metcon (Time)

4 Rounds for Time:

10HSPU ( Strict Handstand Push Ups)

10 Power Cleans (105/155)

50 Double Unders

15 Minute Time Cap

*This should be a 10ish minute workout. Scaling options below. Here is the kicker of this workout THE POWER CLEANS MUST BE 10 TOUCH AND GO EACH ROUND! If you drop the bar after rep 8, that’s a NO REP and you’re back to 0. Pick your weight appropriately.

Scaling Options:

10 Strict HSPU -10 Kipping HSPU -20/15 Push Ups

50 Double Unders -1:00 of Double Unders -100 Single Unders


CrossFit Fannin – CrossFit


Remember if your helping Coach Thigpen with weightlifting competition arrive btw 9:15-9:30 in old gyms weight room!


2 rounds:

200 meter run

10 box jumps

10 goblet squats

10 pass thrus

Metcon (Time)

With a Partner, For Time complete a deck of cards:

Heart- 100 meter run

Spade- Burpee

Diamond-DB 1 arm powersnatch (35-50)(55-70)

Club- Box Jumps (20/24)(24/30)



Joker-800 run or 1,000 row

Rx+ both complete 1,600 run or 1,600 row

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CrossFit Fannin – CrossFit


1 Minute Bike

1 Minute Squat Hold

1 Minute Bike

Banded Front Rack Stretch

1 Minute Bike

10 Tempo Goblet Squats (4 Seconds Down)

Front Squat (3×3)

Front Squat (15-20 Min)

3×3 @ 80% of 1RM

*Not a ton of volume here today. Just want you to hit 3 heavy sets here. All at the same weight.

Metcon (Time)

5 Round for Time:

25 Situps


Front Squat(95/135) (125/185)

*This should be a 10 minute or less workout. Move through the sit ups. Front squats should be challenging but ideally unbroken!


Cash Out:

4 Sets

5 Strict Weighted Pull Ups

5 Strict Pull Ups

20 Push Ups

*For the 10 pull ups, do 5 hard pull ups and then 5 easier pull ups, whatever that is for you! It can be 5 strict into 5 kipping. 5 Banded Strict into 5 inverted rows. 5 Strict into 5 Strict banded.