crossfit fianna




15min. EMOM:

3 Power Cleans
3 Front Squats
3 Push Jerks

Remember that tomorrow will be 19.5, so go as heavy as you want on this. Keep it light if you want to feel good for tomorrow or make it rain if you aren't worried about your score. CLIMB in weight each round or every other round and make this thing challenging! It's hardest at 1 heavy weight the whole time :) 


For Time:

Cal Bike
Cal Row
Deadlifts 80/60

(CAP: 15min.)

Split bikes and rowers as needed... This will allow rest time

Monday 25/02/19

Push Press

5 Working Sets:
3 Push Press (Off the ground)
immediately into;
3-5 Weighted "Chin Ups"
Rest 90sec.

65%+ for all sets. These are not jerks, do not re-bend that knee.


For Time:
        25 HSPU
        50 Toes-to-Bar (Sit-Up Scale)
        Run 800 meters
        75 Push Press(35/25)

25 Burpees 

CAP: 20min.

*Please do not drop 5's from OH.*

Thursday 21/02/19


20min. EMOM:

Odd: 5 Jerks (climbing)
Even: 10 Pull-Ups

You are going to be cleaning the weight off the ground for this. This is a great time to practice your butterfly or kipping pull-ups to get ready for the open. 10 pull-ups in a minute should be easy. However, after that jerk starts to build, it will get spicy


Teams of 4:
15min. to complete MAX Calories on the Assault Bike.Hit a good cadence between the 24of you. 10, 10, 10 10 is usually a good cadence since the higher numbers catch up QUICK. That would be around 6 or 7 for ladies. Hit this HARD and this will be one of the hardest pieces you've done in a while

Wednesday 20/02/19

Run 800m

15 Rounds:
5 Wall Balls squat
3 Burpees
1 Deadlift 140/100

Row 1k

15 Rounds:
5 Wall Balls squat
3 Burpees
1 Deadlift 140/100

Looking for something LONG and FUN today. Been a while since we did something like this. CAP is 35min. Be sure that your deadlift is something you can just walk over and pick up. It should NOT be max effort or even close to that. ENJOY! Go fast :)

Tuesday 19/02/19

EMOM 16 minutes
Even: 5 Power Snatches 40/25
Odd: 15 Burpees

Round 2: 50/35
Round 3: 60/40
Round 4: 70/45
and so on... Keep adding 10/5


10min. AMRAP:

Use heavy dumbells! 

3 handstand push-ups
3 power cleans
6 handstand push-ups
3 power cleans
9 handstand push-ups
3 power cleans
12 handstand push-ups
6 power cleans
15 handstand push-ups
6 power cleans
18 handstand push-ups
6 power cleans
21 handstand push-ups
9 power cleans
... adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Friday 15/02/19


Push Press

(5 x Max Effort)

Put something on the bar that is about 70% effort and hit as many reps as possible.

*Score is your highest weight by max reps.

*Superset with 20 DB Russian Twists between sets! (Left+Right=1)


5min. AMRAP:

2 Devil Press,  (Round 1)
1 Round of "fianna"
4 Devil Press, (Round 2)
1 Round of "fianna"
6 Devil Press,  (Round 3)
1 Round of "fianna"
…continue to add 2 Devil Press after every round of "fianna"

"fianna" is 10 Pull-Ups + 15 Wall Ball squats

Thursday 31/1/2019


EMOM x 15min:
3 Power Cleans
3 Front Squats
3 Push Jerks

RX is 60/45

I want to stress the hard factor on this. If you choose one of these weights and begin to fail, then scale it to 2s, don't take the weight off. If you must go lighter, that's fine, just make it something challenging.


15min. AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats

RX+ is with a 10 kg vest.

No vest? How about 2 Muscle Ups?


Tuesday 29/1/2019


Push Press

5 sets of 5 reps.

*After each set perform 1 min. worth of russian twists with a 22.5/15 kg DB.
*Rest 2min. and repeat. You have 20min. to get 4-5 working sets.


Ricky Bobby

(AMRAP - Reps)

2min. AMRAP:
12/9 Cal Row
8 Alt. DB Snatch 30/22.5 kg
Max Toes-To-Bar in remaining time

Rest 1 min. x 5 Rounds

*Score is Toes-To-Bar only
*I really want you to move quick! You should have about a minute on the TTB, so if you don't, scale a few things back.


Friday 25/1/2019


Some much needed LONG cardio. We haven't run in a while. Warm those leggies up good :)

Every 7min. X 5 Rounds:
Run 400m
500m Row
Round 1: 10 Power Clean and Jerks 50/35
Round 2: 8 Power Clean and Jerks 55/40
Round 3: 6 Power Clean and Jerks 60/45
Round 4: 4 Power Clean and Jerks 70/50
Round 5: 2 Power Clean and Jerks 80/55


Thursday 24/1/2019


Back Rack Lunge 8 Reps on each leg (Just like last week, but heavier). Take your time and don't rush the movement. Elevate your front foot on a 20kg Plate.



Single Leg Deadlift 8 Reps on each leg. Same as last week, but hopefully a little heavier.
* I see a lot of people with WAY too close of a position on this. Get that front foot OUT so you feel this in your glutes and not your back.

Rest 2min. and start back at the top. 20min. Window. Shoot for 4-5 Sets.


15min. AMRAP:
21 Wall Ball Squats 9/6
15/12 Cal Row
  9 Deficit Deadlifts 100/70

*Standing on a 20kg. plate for the Deadlifts. I purposely want that narrow position, so keep your feet on that plate.


Tuesday 22/1/2019


DB Bench Press (5 x 10)


DB Bent Over Rows (5 x 10 each arm)

- Rest 2min. Between Sets
- 20min. Window.
- Shoot for 4-5 Sets.

*starting at 60% effort and climbing in weight on both movements.



Annie and friends

(AMRAP - Reps) 15 min. cap
Double Unders
immediately into;
American KB Swings 53/35


Wednesday 2/1/2019


Back Squat (Week 2 of 4)

70% x 3
80% x 3
90% x max reps

*1 min. Plank Holds with a 20/10 kg+ plate on your back between sets.



For Time: (CAP: 15min.)
*15 TTB after each set

18 set: 45/30
15 set: 50/35
12 set: 60/45
 9 set: 62.5/47.5
 6 set: 65/50

If you have to scale try to choose something that allows you to add a little something each round. If 45/30 is spicy by itself, than maybe just stick to that the entire time.

Wednesday 19/12/18


Every 4min. x 5 Rounds:
200m Run
200m Row
5 Snatches (Climbing)

Remember that this is sets of 5, so it's not going to be super heavy. Try and work on your touch and go for as long as possible before you go to singles. Power or Squat is fine.


For Time:
Strict Pull-Ups
Strict HSPUs

*Ideally I would like this to be done in 10-15min, so think about what you need to do to accomplish that. Some options might be:
1.) kip all of it
2.) 10 Rounds of just 3 reps each to keep you moving
3.) Only kip 1 movement
4.) Start backwards and give yourself a 15min. CAP

Thursday 13/12/18


Back Rack Lunge (4 x 5)*

4 working sets of 5 reps on EACH leg
*Should be getting more comfortable with these and being able to add more and more weight each week. Try and really go heavy today because next week, we will be back on a new strength cycle. We won't be doing as much single leg stuff, hip thrusts, and other accessory movements.

immediately superset with;
Single Leg Deadlifts (below)

Single Leg Deadlift (4 x 8 )*

4 working sets of 8 reps on EACH leg
*As usual, put your back leg on a plates. Keep your shin vertically over your toe. You should be getting pretty comfortable with these as well, so start to put some more weight on that bar!

Rest 2min. And Start back on the lunges.


Every 3min. x 5 Rounds:
10 Hang Power Cleans 
10 Pull-Ups
10 Front Squats

10 Lateral Burpees Over The Bar

We have done several versions of this before for 6 rounds, not 5. RX is to stay at 10 reps the whole time.

RX+ is adding 1 rep each round to everything. So round 2 is 12 reps... Round 3 is 13 reps... And so on...

You must do the minimum work of 10 to RX this workout every round. Your score is the highest round you finish. Finish RX? Your score is 10. Finish 13 and then you went back to 10 and finished with 10s? Your score is 13.