TUESDAY, JUNE 5TH 2018

CrossFit Fannin – CrossFit

Warm-up

2:00 row

15 pvc pass thrus

15 overhead squats pvc

30 double unders or 60 singles

Power Snatch (6 x 1 )

all sets btw 70 and 80% of 1 rm.

if you want to work the snatch you can powersnatch set the bar down then go full snatch.Otherwise finish with an overhead squat/front or back squat.

Enter your last set in wodify change the set number if you do more than one set and the weight you finish with.

Metcon (AMRAP – Reps)

18 Minute Alternating EMOM:

12/15 Calories

50 Double Unders

12 Toes to Bar

Goal is to finish quickly each minute.

Scales: (thinking 50 seconds rotating each minute)

Rower-fewer calories

Doubles-25 Singles 100-50

Toes to bar-knees to chest-Situps

*Entering total reps for 18 minutes.

GOALS:

I’ve been talking about summer goals in the gym. So on the whiteboard pick a couple of things you wanna track. Each day just write up what you’ve done inside gym, during wods, or outside of gym. Some examples:

1. running

2. rowing

3. strict work ( pulling, pushups, hspu, etc)

4. air squats

5. double unders

6. Situps

These are just a few examples lets see what we can accomplish as a gym and as individuals for the month of JUNE!!!

MONDAY, JUNE 4TH 2018

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

200m Run

10 Air Squats

10 Strict Press (barbell)

Clean + jerk or split jerk (1 x 1 )

20/25 minutes to work to heavy single on the day

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
If you have went sub 4 minute “Grace” before consider adding some load or try “heavy grace”

“Heavy Grace” (Time)

For time:

30 powerclean and jerks (125/165)

SATURDAY, JUNE 2ND 2018

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

WITH A PARTNER COMPLETE A 20 MINUTE AMRAP OF:

400 METER RUN (TOGETHER)

4 ROUNDS OF PARTNER “DT”

12 DEADLIFTS (105/155)

9 HANG POWERCLEANS (105/155)

6 STO (105/155)

* RUN TOGETHER. THEN SPLIT THE WORK FOR THE 4 ROUNDS OF “DT”. ONE PERSON REST/ONE PERSON WORKS.

**400 METER RUN/4 ROUNDS= 1 ROUND IN WODIFY. START OVER ONCE YOU’VE COMPLETED THE 4 ROUNDS.

NEW SHIRTS

On the whiteboard please put a size shirt by Saturday. These aren’t pre-order but wanting a rough estimate on numbers and sizes. Going to do tanks and shirts with the same design. The tanks are super nice and a different style then we’ve done in the past. These will be three color shirts. So the shirts and tanks will be the faded blue and with logo red/yellow.


FRIDAY, JUNE 1ST 2018

CrossFit Fannin – CrossFit

Warm-up

200 METER RUN

THEN 3 ROUNDS OF:

10 PUSHUPS

10 PVC PASS THRUS

Bench Press (6 X 2)

20 MINUTES

ALL SETS DONE AT 80% OF 1RM.

REST NO MORE THAN 90 SECONDS BTW SETS. ONCE YOU BEGIN SETS WORK FARILY QUICKLY ONLY RESTING AS MUCH AS YOU NEED TO KEEP THE BAR MOVING.

Metcon (Time)

WITH A PARTNER FOR TIME COMPLETE:

-120/150 CALORIE ROW

-100 BENCH PRESS (105/155)

-50 CLEANS (105/155)

USE THE SAME BAR FOR BENCH AND CLEAN.

BENCH PRESS SHOULD BE ABLE TO TAKE THE LOAD 5-10 REPS

ALTERNATING SINGLES ON THE CLEANS

ONE PERSON RESTS/ONE PERSON WORKS.

NEW SHIRTS

On the whiteboard please put a size shirt by Saturday. These aren’t pre-order but wanting a rough estimate on numbers and sizes. Going to do tanks and shirts with the same design. The tanks are super nice and a different style then we’ve done in the past. These will be three color shirts. So the shirts and tanks will be the faded blue and with logo red/yellow.


UPDATES:

Anyone who does a pay per visit membership needs to purchase a 10 day punch card from June forward. This allows us to keep up with attendance much better. The card will be kept at the gym just like a fitaid card and the trainer on will punch the card each visit. Thanks

THURSDAY, MAY 31ST 2018

CrossFit Fannin – CrossFit

UPDATES:

NEW CLASS TIME STARTS TODAY 9:15-10:15

Warm-up

200 METER RUN

15 AIR SQUATS

10 KB SWINGS

GROUP STRETCH

Back Squat (4X6)

25 MINUTES

ALL SETS DONE AT 70% OF 1 RM.

SHOULD BE GOOD WORKING SETS NOTHING THAT IS GOING TO BREAK YOU DOWN.

Metcon (AMRAP – Reps)

21 MINUTE EMOM ALTERNATING MOVEMENTS:

1: 15 CALORIE ROW

2: 15 BURPEES

3. KB SWINGS (35/53) (53/70)

*FOR THE FIRST 2 ROUNDS (THERE ARE 7 TOTAL) EVERYONE WILL DO 10 REPS OF EACH. THEN FOR THE LAST 5 ROUNDS YOU ARE EITHER GOING TO INCREASE 1 REP ON EACH MOVEMENT EVERY ROUND UNTIL AT THE END YOUR AT 15 OR JUMP RIGHT INTO 15 REPS OF EVERYTHING AND COMPLETE 5 ROUNDS THERE.

ROTATE AT THE :50 MARK REGARDLESS. STAY ON THE MINUTE IT SHOULD NOT TURN INTO AN AMRAP

RECORDING REPS ONLY.

SO FIRST 2 ROUNDS EVERYONE SHOULD HAVE 30 EACH ROUND UNLESS YOU SCALE THAT NUMBER DOWN. THEN FROM ROUNDS 3-7 NUMBERS WILL VARY. YOU WILL ENTER TOTAL REPS FOR ALL 7 ROUNDS.

WEDNESDAY, MAY 30TH 2018

CrossFit Fannin – CrossFit

GOALS:

Think about some extra work you wanna do and spend a few days a week and see how many miles, squats, situps, pullups etc you can accumalate each week!!!

These goals should work towards other goals you have inside and outside of the gym! Fitness should be fun and should have a purpose.

So think about what your “why” is? If it’s just to look better in a bathing suit that’s temporary and easy to fall short on. If it’s your health and general well being , well now we’re talking the long haul and that’s where true success lies!!!

Warm-up

2 ROUNDS:

100 METER RUN

10 PVC PASS THRUS

5 INCHWORMS

:30 SEC PLANK HOLD OR HANDSTAND HOLD

Powerclean and jerk (5X3)

3-3-3-3-3

WORK UP TO AT LEAST 80% OF YOUR MAX PC AND DO AS MANY OF YOUR 3’S HERE AS POSSIBLE. RESTING NO MORE THAN 90 SECONDS BTW SETS.

Metcon (5 Rounds for time)

EVERY 3 MINUTES FOR 15 MINUTES (5 ROUNDS):

400 METER RUN

15 PUSH PRESS (65/95)(95/135)

*IF THE CLOCK CATCHES YOU THE WOD TURNS INTO AN AMRAP.

PUSH PRESS SHOULD BE CHALLENGING BUT UNBROKEN

* YOU WILL ENTER IN TIMES EACH ROUND OR IF IT BECOMES AN AMRAP THEN ENTER THAT IN THE BOX.

TUESDAY, MAY 29TH 2018

CrossFit Fannin – CrossFit

Warm-up

400m Run

30 Double/ Single Unders

20 Air Squats

10 Leg Swings Each Leg

Front Squat (3-2-1-1-1)

Front Squat (15-20 Minutes)

3-2-1-1-1

*Work up to something heavy for the day. Make sure to keep great positions throughout. Don’t go up in weight if you are getting sloppy technique wise. These aren’t max lifts, just something as you work up in weight to your singles. Each set should be heavier than your last. Try to end around 90%.

Metcon (Time)

2 Rounds for Time:

1,000m Row

100 Double Unders

1,000m Run ( 2 laps)

Time Cap = 25 Minutes

*This is our class version of the Triple 3 of you’ve been watching regionals . Don’t spend more than 2 minutes on the double unders, so cut them down as needed.

Scales:

Double unders 100-50-singles 200-100-50

Run 2 laps-800-600-400

Could row twice