MONDAY, NOVEMBER 4TH 2019

CrossFit Fannin – CrossFit

Warm-up

400m Run

*Wrist Stretch

Twisted Cross Stretch

https://youtu.be/eNJI0cX6hQw

Spiderman Stretch

*if mobility of wrists is something you need to work on check on this video it’s a couple minutes but a great watch!

https://youtu.be/2IDqSq138_g

Front Squat (10×3)

Every Minute for 10 Minutes:

3 Front Squats @ 70% of 1RM

*These should be smooth and feel strong! Do them with some speed! Don’t go too heavy here or this will be very excessive!

Metcon (AMRAP – Reps)

Every 2 Minutes for 20 Minutes:

15/18 Calorie Row

5 Push Press(95/135) (125/185)

*Take the bar from the floor. The push press should be moderately heavy. The rowing should be done before the minute mark or scale the number of calories.

This wod you will score total reps. And record load in box.

CASH-OUT

NEW ROPES ARE HUNG AND READY TO USE!!!

Time permitting climb 3-6 climbs. Rest as needed btw climbs

SATURDAY, NOVEMBER 2ND 2019

CrossFit Fannin – CrossFit

Metcon (Time)

“DECK OF CARDS”

HEART- WALL BALLS (14/20)

CLUB- 100 METER RUN

DIAMOND- BAR MOVEMENT

2 muscle ups/4 ctb/6 pullups

SPADE- DOUBLE SITUPS

JOKER -800 METER RUN OR 1000 ROW

RX+ BOTH RUN AND ROW OR TODAY YOU CAN RUN BOTH OR ROW BOTH

BUT EACH 1600

ACE 11

FACE 10

FRIDAY, NOVEMBER 1ST 2019

CrossFit Fannin – CrossFit

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

UPDATES:

Unanimous vote for the ropes

Ropes: 16

Ski:5

Row:2

Bike:2

Everyone will enjoy theses ropes plus we will get great use out of our old ones!!!

THURSDAY, OCTOBER 31ST 2019

CrossFit Fannin – CrossFit

2019 CROSSFIT OPEN

1. Please vote if this applies to you:

Take my survey: https://www.surveymonkey.com/r/Z8XSV5V

****ONLY VOTE IF YOU DONATED THE $20 FOR THE OPEN. IF YOU STILL WANT TO DONATE JUST LET ME KNOW.

2. THE TOAL FOR THE OPEN IS

$640!!

The climbing ropes (From Mute Sports) were demo’d at 8:15 last week. They are super grippy, bigger, and don’t shed!!

Warm-up

8 Minute Bike or Row

*Alternating every minute between damper 1 and damper 10

-Stretch-

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

200 Meter run

Kettlebell Swings(53/70)

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

10 Burpees

1 Rope Climb

*Do both of these AMRAPs with a partner. One person doing the run while the other is doing 10 KBS and same thing with the rope climbs and burpees. Rotate once both movements are done. For rope climbs, you can do legless, with legs, 2 rope pulls or 5 strict pull ups.

Scoring is when each movement is done that’s a round for example:

200- partner 1

10 kbs- partner 2 = 1 rd rotate etc

CROSSFIT FANNIN 800 GRAM CHALLENGE 2019

1. Only count wods Monday thru Saturday! Rest on Sunday….

2. If you need to add on home programming let me know. Its awesome programming at a cheap price!

WEDNESDAY, OCTOBER 30TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

15/20 Calorie Row

15 Pass thrus

10 Push Ups w/ Pause at bottom or rep, hovering above the ground

Bench Press (4×2)

Bench Press (20 Minutes)

4 x 2 @ 85% of 1RM

*All sets at the same weight. After each set, do 3-5 Strict Chest to Bar Pull Ups after each set. Use a band if needed to get your chest to the bar.

Metcon (Time)

5 Rounds for Time:

20/25 Calorie Row

20 GOOD Push-ups

7 Power Snatch (65/95)(95/135)

Rest 1 Minute

22 Minute Time Cap

*Stagger the start by 2 minutes if needed. The snatches should be steady singles so scale accordingly.

TUESDAY, OCTOBER 29TH 2019

CrossFit Fannin – CrossFit

Warm-up

400m Run

While Bear Hugging a Med Ball:

10 Goodmornings + Squat (Wide Stance)

10 Goodmornings + Squat (Normal Stance)

10 Inchworms + 2 Push Ups

Deadlift (3×5)

Tempo Deadlift (20 Minutes)

3 x 5 @ 60% of 1RM

*4 Seconds on the way down for each rep!

Metcon (10 Rounds for time)

Every 2 Minutes for 20 Minutes:

200m Run

8/10 Calorie Row or bike

*This is 10 rounds total. It becomes an AMRAP if the clock catches you!
Scoring is time each round for a total of 10

Change run to 150/100 if necessary

And cals 6/8 or 4/6

CROSSFIT FANNIN 800 GRAM CHALLENGE 2019

I will be sending out emails throughout the challenge. Make sure you read these for info and encouragement! You should have received one tonight at 7:45! As always let me know if you have any questions!

MONDAY , OCTOBER 28TH 2019

CrossFit Fannin – CrossFit

Warm-up

3:00 On any /Machine

1:00 Couch Stretch Each Leg

2:00 T-Spine Stretch

https://youtu.be/FgpAvpjDKTU

1:00 Overhead Stretch

Metcon (AMRAP – Reps)

10 Minute Alternating Minute EMOM:

ODD: 2 Squat Clean Thrusters @ 80% of 1RM

EVEN: 5-10 Chest to Bar Pull Ups

*For the Squat Clean Thrusters, they should be done as 2 singles. Focus on SPEED out of the bottom of the squat! For the Pull Ups, do them in 1-2 good sets. Pick something to work on, CTB, Pull Ups, or use a band!
You can enter total reps and loads

Metcon (Time)

For Time:

10-8-6-4-2

Squat Cleans (125/185)

Strict Handstand Push Ups

Time Cap = 15 Minutes

*Squat cleans should be singles all the way through. Pick a weight to finish in 15 minutes.

Scaling Options:

Strict HSPU -Kipping HSPU -Double Dumbbell Strict Press à

– 2x Push Ups