FRIDAY, JULY 7TH 2017

CrossFit Fannin – CrossFit

Bench Press (6 x 2 )

Building sets each time to heaviest 2

Metcon (AMRAP – Rounds and Reps)

With a parter completing full rounds for 20 minutes of:

-10 wall balls (14/20)

-20 double unders

-100 meter run

* each partner completes full round

-row=200 meters

– singles x 3 unless modifying to x 2

THURSDAY, JULY 6TH 2017

CrossFit Fannin – CrossFit

clean pull + powerclean + front squat (1 x 1 )

cycle starts with clean pull from ground followed by powerclean followed by front squat
work to today’s heavy single

Metcon (Time)

21-15-9 reps of:

– powercleans

-row for cals

rx =75/105

rx += 105/145

UPDATES:

We would like to HIGHLIGHT the LONGEVITY class this month. We started this class to reach a few different pathways; 1. Most importantly our gym members family members (parents/ aunts/uncles/ grandparents etc.) and 2. People who are super deconditioned or super nervous about starting CrossFit or needs a slower pace.

So encourage people around you. I pestered my parents for literally years’ because I understood the benefits mentally and physically it would provide for them. They were super reluctant but now absolutely LOVE it. That’s what the program was created for. Let me know if you have any questions…..

WEDNESDAY, JULY 5TH 2017

CrossFit Fannin – CrossFit

Push press, push jerk, split jerk (1 x 1 )

Work up to a heavy Complex

5 Push Press

3 Push Jerks

1 Split Jerk

***From Rack***

CASH-OUT

3 rounds of:

500 meter row

25 sit-ups (weighted)

10 db flat bench

TUESDAY, JULY 4TH 2017

CrossFit Fannin – CrossFit


1 WOD ONLY @ 9:30 AM

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
FOR TIME COMPLETE: (men/womens rx)

20 Deadlifts (275/185)

Run 400m

20 KB swings (70/53)

Run 400m

20 Overhead Squats (115/80)

Run 400m

20 Burpees

Run 400m

20 CTB

Run 400m

20 Box jumps (24/20)

Run 400m

20 DB Squat Cleans (45/30)

Run 400m

*MODIFIED:

20 Deadlifts (125/185)

400 meter run/ 200 meter run

20 kb swings 35/53

400 meter run/200

20 Ohs (65/95)

400 meter run/200

20 burpees

400 meter run/200

20 pullups (or pullup progression)

400 meter run

20 box jumps

400 meter run/200

20 db squat cleans ( manageable weight)

400 meter run/200

*Row by 500 meter

MONDAY, JULY 3RD 2017

CrossFit Fannin – CrossFit

Power Clean (4 x 3)

4 sets of 3 reps completed every 2 minutes at 80-85%. Should be challenging.

Metcon (AMRAP – Rounds and Reps)

15 minute amrap of:

-50 double unders

-8 handstand pushups

– 10 double kb front squats (35s/53s)

*singles -150

* hspu- extra plate 45 max, from box, or standing shoulder press

*lighter kb’s for squats

UPDATES:

-Today is the last day of the Olympic lifting class at 6:45.

-July 4th one wod only at 9:30 am

SATURDAY, JULY 1ST 2017

CrossFit Fannin – CrossFit


DEDICATED PREGGO WORKOUT GROUP ON FRIDAY!!!


AND BRADY TOO….

Metcon (AMRAP – Rounds and Reps)

IN GROUPS OF 3 COMPLETE A 30 MINUTE AMRAP OF THE FOLLOWING:

-12 WALL BALLS (14/20)

-100 METER RUN

-10 OHS (65/95)

*TEAMS WILL STAND IN BACK OF ROOM. PERSON 1 COMPLETES FULL ROUND THEN TAGS OFF TO PERSON 2 WHO COMPLETES FULL ROUND THEN TAGS OFF TO PERSON 3 ETC.

UPDATES:

*LAST OLYMPIC CLASS IS JULY 3RD.

*JULY 4TH SCHEDULE 1 WOD ONLY AT 9:30

FRIDAY, JUNE 30TH 2017

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

With a partner alternating to complete full rounds for 20 minutes of:

-150 meter run

-10 box jump on and overs (20/24)

-10 Powercleans (75/105)

CASH-OUT

cool down 500 meter row x 2

*rest as needed btw rows