TUESDAY, NOVEMBER 26TH 2019

CrossFit Fannin – CrossFit

SCHEDULE

Thanksgiving week schedule:

Monday, Tuesday, and Wednesday

Is regular schedule!!

Thursday we are closed…

Friday one wod only at 9:30!

CHRISTMAS PARTY VOTE WINNER IS DECEMBER 13TH

SIGN UP IS ON BOARD FOR THINGS YALL WANNA BRING. WE WILL DO CHICK-FIL-A AGAIN THIS YEAR.

ALSO FOR GIFT EXCHANGE “WHITE ELEPHANT” LIMIT IS $20….

NEW SHIRTS

I WILL PLACE THE ORDER FRIDAY FOR HOODIES/TANKS/LONG SLEEVE.

HANG TIGHT ON SWEATPANTS UNTIL WE GET WORD FROM BRMO ABOUT PANTS…..

ALSO THESE WILL BE PAY UP FRONT , THANKS.

Warm-up

2 Rounds:

1 Minute Bike

1 Minute Ski

1 minute easy paced box jumps

Front Squat (5×3)

Front Squat (25 Minutes)

5 x 3 @ 70-75% of 1RM

*Stay at 70-75% for all 5 sets. Work on being smooth and having some speed on the way up. All at the same weight.

Metcon (Time)

3 Rounds for Time:

7 Squat Cleans(105/165) (155/215)

30 Abmat sit-ups

20 box jumps (20/24)

Time Cap = 18 Minutes

*The cleans should be heavy singles. Pick a weight you can get 7 reps done in 2 minutes or less.

Scaling Options:

Squat cleans – powerclean to front squat and loading!

Box jumps – step ups

CASH-OUT

OPTIONAL:

DOUBLE UNDER PRACTICE

Rx-10-20-30-40-50-40-30-20-10 if you break at any point you have to start that section over. For example you break at 49 of 50 it starts back at 1

YOU CAN PICK ANY NUMBER SEQUENCE IF DU ARE NEW GO LIKE 2-4-6-8-10-8-6-4-2 AND ANYTHING IN BETWEEN

MONDAY, NOVEMBER 25TH 2019

CrossFit Fannin – CrossFit

SCHEDULE

Thanksgiving week schedule:

Monday, Tuesday, and Wednesday

Is regular schedule!!

Thursday we are closed…

Friday one wod only at 9:30!

CHRISTMAS PARTY VOTE WINNER IS DECEMBER 13TH

Warm-up

2 Rounds:

90 Second Bike

10 Pass thrus

10 Push Ups

5 Strict Pull Ups

Metcon (Distance)

Row (20 minutes total)

5 Rounds

0:10 seconds Hard

0:50 seconds Easy

5 Rounds

0:20 seconds Hard

0:40 seconds Easy

5 Rounds

0:30 seconds Hard

0:30 seconds Easy

5 Rounds

0:40 seconds Hard

0:20 seconds Easy

**record total meters and then cals in box

* Have half the class bench press while the other half does the row. Keep the damper on the rower Somewhere between 4-6.

Bench Press (5×3)

Bench Press (20 Minutes)

3-3-3-3-3

*Do these all at the same weight. Go heavy today. Do 3 Weighted Strict Pull Ups after each set. If you can do weighted, pick a challenging band or bodyweight may be enough!

Floor Press (3 x max reps )

Dumbbell Floor Press

3 x Max Reps (10-15 Reps)

*This is basically a dumbbell bench press but on the floor. Pick a moderate to heavy weight and do 3 sets of max reps. Control the dumbbells on the way down each rep. Rest no more than 2 minutes after each set.

SATURDAY, NOVEMBER 23RD 2019

CrossFit Fannin – CrossFit

Warm-up

3 Rounds:

10 Calorie Row

10 Burpees (Slow)

5 Strict Pull Ups

Metcon (Time)

With a Partner, For Time:

Run 2 laps

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

100 Burpee Over Dumbbell

50 Strict Pull Ups

100 Burpee Over Dumbbell

50 Dumbbell Snatch

Run 2 laps

35 Minute Time Cap

*With a Partner! Break up the work as you wish, but one person working at a time. Use a band if needed for the strict pull ups, but make them challenging so you cant get more than 5 in a row!

FRIDAY, NOVEMBER 22ND 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

15/20 Calorie Bike/row

10 Pass thrus

-Stretch-

Shoulders, Lats

Metcon (Time)

4 Rounds for Time:

2 Minute row

Rest 1 Minute

20 Push Press (65/95)

25 sit-ups

Rest 1 Minute

*Pick a weight on the push press to go as unbroken as possible. Row and hold your 3k row pace or faster for each 2 minutes. We will Stagger the start by 3 minutes if needed.

(Record total meters across 4 rds in box) restart tower each time

Cash Out:

For Quality, Accumulate 150’ of Walking Lunges

*Hold 2 Dumbbells or Kettlebells by your side.

THURSDAY, NOVEMBER 21ST 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

300m Row

15 Air Squats

10 Push Ups

With an Empty Barbell:

10 Muscle Cleans

10 Front Squats

5 High Hang Squat Cleans

5 Squat Cleans

Squat Clean (3-3-3)

Squat Clean (20 Minutes)

3-3-3

*Work up to a heavy set of 3 for the day. Drop the bar between each rep. If you feel like you can’t keep your form, make that your last set or stay at a weight where you can focus on a strong catch position.

Metcon (Time)

With a Partner, For Time:

800 meter run together

50 Strict Handstand Push Ups

100 Kettlebell Swings(35/53) (53/70)

150 Toes to Bar

800 meter run together

Time Cap = 22 Minutes

* One person working at a time. Keep your sets on the shorter side for everything. 10’s on KBS, and 3-10 Reps on the TTB and HSPU!

Scaling Options:

Strict HSPU -HSPU -Double Dumbbell Strict Press -2x Push Ups

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

WEDNESDAY, NOVEMBER 20TH 2019

CrossFit Fannin – CrossFit

Warm-up

1,500m Row (500m @ 22 s/m, 500m @ 25 s/m, 500m @ 28 s/m)

OR

6 Minutes on an Assault Bike (2 Minutes @ easy pace, 2 Minutes +3 RPM, 2 Minutes @ +3 more RPM)

Metcon (Distance)

20 Minute Bike/Row

For Max Meters

*Do this as 5 rounds (continuous) 3 Minutes Moderate/ 1 Minute TEMPO (3k pace or faster). You are biking /rowing for 20 minutes straight. The 3 Minutes should be a moderate pace you can recover at.

*If you are using Assault Bikes for your movement of the month. Go a 20 minute bike alternating between 1 Minutes moderate/ 1 Minute Hard.

Bench Press (3×8)

Bench Press (20 Minutes)

3 x 8 @ 70% of 1RM

*Do 6-12 Strict Pull Ups after each set

Ring Dips (3×8)

Strict Ring Dip

3 x 8 Reps

*DO 6-12 Inverted rows after each set. Use a band if needed for the dips.

Scoring just 8 max each round even though scoring will say max reps

NEW SHIRTS

Preorder sign ups on board:

Sweatshirt and long sleeve T-shirt’s are heathered navy with white writing

Tanks are raspberry colored with same design!

Also north face sweats are back!



Blurry but you see color

TUESDAY, NOVEMBER 19TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

200m Run

10 Tempo Goblet Squats (3 Seconds Down)

10 Single Leg Deadlifts (Kettlebell)

1:00 Couch Stretch Each Leg

1:00 Pigeon Stretch Each Leg

Back Squat

Back Squat (4×2)

Tempo Back Squats (20 Minutes)

4 x 2 @ 75% of 1RM

*All sets at the same weight. 3-4 Seconds on the way down! Try not to bounce out of the bottom of your squat.

Metcon (Time)

5 Rounds for Time:

10 Deadlifts (155/225)

20 Wall Ball (14/20)

*Time Cap 15 Minutes. Pick a weight on the deadlifts where you can AT LEAST do the first 2-3 sets unbroken. Ideally, I would like this workout to take around 10 minutes or less! High Intensity on this one!

*powerclean option for “non deadlifters) 65/95 95/135