CrossFit Fannin – CrossFit


“Team USA Rowling”

The object of the game is to have teams race to 1,000m on the rower. One person rows at a time, alternating every 100m. The rower must be stopped every 100m. The hundred-meter mark equals zero (100, 200, 300…). If the athlete lands on the zero-mark, switch rowers and keep rowing. Anything over or under the hundred-meter mark results I points (ex. 103 = 3 points, 798 = 2 points, etc.) With those points, that athlete must do double the number of push-ups and then tag their partner before their partner may start rowing.

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

20 Toes to Bar

20 Push-ups

100 Double Unders

20 Single Arm Dumbbell Push Press (35/50)

2 rope climbs

1 Minute Rest

*Below are all scaling options! Focus on the quality of your movement over anything else. Nobody is perfect at all of these movements so really focus on some weaknesses here. The single arm DB PP is 10 each arm!

Scaling Options:

Toes to Bar – Knees to Chest – V-Ups

Push Ups- knee push-ups

100 Double Unders – 50 Double Unders – 200 Single Unders

2 Rope Climbs – 4 Rope Pulls – 4 Strict Pull Ups (band if needed)


CrossFit Fannin – CrossFit


Stretch as a group 5 minutes


With an empty Barbell:

10 Front Squats

10 High Hang Squat Clean

2 rep max clean (1×2)

2 rep max clean
Squat Clean (20 Minutes)

2 Rep Max

*Do these as 2 quick singles! Try to hit something heavier than you hit for your triple last week!

Metcon (AMRAP – Reps)

10 Minute Alternating EMOM:

15 Kettlebell Swings (53/70)

10 Burpee Box Jumps (20/24)

2 Minute Rest

Metcon (AMRAP – Reps)

10 Minute Alternating EMOM:


20 AbMat Sit Ups

*Alternate on the minute. Scale the reps down as needed to stay on the minute.


CrossFit Fannin – CrossFit


2 Rounds:

300m Row

With 2x 2.5 or 5# plates (one in each hand):

10 Lateral Raises

10 Front Raises

10 Rotator Cuff

10 Strict Press

Shoulder Press

Strict Press (15 Minutes)

2 Rep Max

*Work up to your 2-rep max for the day within 5-7 sets! Don’t compromise your torso position to get the rep overhead. Don’t turn this into an incline bench press.

Metcon (Time)

5 Rounds for Time:

3 Muscle Ups

50 Double Unders

500m Row

25 Minute Time Cap

*If class is big then you can stagger the start by 2:00. Try to push the pace of the row a bit.

Scaling Options:

3 Muscle Ups -6 Pull Ups AND 6 Push Ups

50 Double Unders – 25 Double Unders – 100 Single Unders


CrossFit Fannin – CrossFit


2 Rounds:

1:00 Bike or row

10 Tempo Squats (5 sec down, with a dumbbell or kettlebell)

1:00 Plank

Paused Front Squat

Pause Front Squats (25 Minutes)


*These should be working sets NOT max sets. Pick the right weight here, these should be challenging but not maximal. Increase the weight from your 5 to 3 to 1 and then do the same weights for the second round maybe making it just a few pounds heavier than the round before. The set of 5 should be around 65% for reference.

*put last one in but record all numbers for both sets in box

Metcon (Time)

3 Rounds for Time:

50 Ab Mat Sit Ups

400 meter run

20 Hang Power Cleans (95/135)

15 Minute Time Cap

*The hang power cleans should be 1 or 2 sets max!


500 meter row

Lighter loads on hpc



We are going to begin doing weekly Mindset challenges with a focus. Take some time to get your Mind right!

Are you REFINED BY ADVERSITY in your life or DEFINED BY ADVERSITY you face.

Embrace even run to the adversity and challenges in our lives. In my opinion, adversity builds value and character into our lives.

Until we experience heartache, disappointment, and pain, we are not properly equipped for service.

1. What adversity have you faced in the past that has built value and character into your life?

2. What heart ache, disappointment, and/or pain are you facing now that is building value and character into your life?


28 And we know that in all things God works for the good of those who love him, who have been called according to his purpose.


CrossFit Fannin – CrossFit

Metcon (AMRAP – Reps)

4 Rounds:

1 Minute ON/ 1 Minute OFF

1. Sit-ups

2. Box Jumps (20/24)

3. Calories on any Machine

4. Ground to Overhead with a Plate (25/45)

*Alternate on the minute with a partner. Rotate from one movement to the next every 2 minutes. One round will take 8 minutes and then start back at the top.


CrossFit Fannin – CrossFit


4 Minutes on a machine

:50 Easy/ :10 Sprint

2 Rounds:

10 Pass thru (pvc)

10 Air Squats

10 Push Ups

Clean (1×3)

Squat Clean (20 Minutes)

3 Rep Max

*Work up to a heavy set of 3 for the day. These should be done as 3 quick singles. Try to get all 3 reps done within 20-25 seconds!

Metcon (Time)

2014 CrossFit Games Regional Event 4

For Time:


Strict Handstand Push Ups

Front Squats (125/195)

Bar Facing Burpees

Time Cap = 20 Minutes

*Scale to finish in 20 minutes or less! The front squats should be challenging, but the round of 21 shouldn’t take you more than 3 sets. Pace out the burpees until the last 2 rounds, then you can turn it on!

Scaling Options:

Strict HSPU -HSPU -Double Dumbbell Strict Press


CrossFit Fannin – CrossFit


2 Rounds:

10 Pass thrus (pvc)

5 Inchworms

10 Scap Push Ups

Bench Press

Bench Press (20 Minutes)


*Work up in weight each set! 10 Inverted Rows after each set of bench press.

Metcon (Time)

For Time, With a Partner:

5,000 meter row

*Every time the clock hits and ODD minute, partner 1 must go complete 10 bench press (85/135)AND 10 Box Jump Overs (20/24) And every time the clock hits an EVEN minute, partner 2 must go and complete 10 bench + 10 box jump overs. Complete 5,000 meters for time. Bench must be unbroken each round!

*If you don’t complete your bench and jumps in that minute then your rower sits idle so stay on pace

Scale accordingly weight load on

bench and reps to 8/8 if needed or 3,000