WEDNESDAY, JANUARY 17TH 2018

CrossFit Fannin – CrossFit


Metcon (AMRAP – Rounds and Reps)

10 MINUTE AMRAP OF:

-20 KB SWINGS (35/53)

-20 WEIGHTED SITUPS (25/45)

-40 DOUBLE UNDERS

*SINGLES X 2

Masters/teens 26/35

CASH-OUT

OPTIONS:

1: 3 ROUNDS

-10 ALTNERNATING OVERHEAD LUNGES WITH KB 35/53

SINGLE ARM 5/5

-MUSCLE UPS 2-5 (RING OR BAR)

-300 METER ROW

2. 1,000 METER ROW

3. 3 ROUNDS OF:

-10 DB SNATCH (PLAY WITH WEIGHT LOADS)

-10 DB FLAT BENCH (AHAP)

-25 BICYCLES

*YOU CHOOSE 1 OR 2 OR ALL

TUESDAY, JANUARY 16TH 2018

CrossFit Fannin – CrossFit


Front Squat (1×1)

Today’s heavy/challenging single

Metcon (Time)

For time complete:

10-9-8-7-6-5-4-3-2-1 reps of:

-Front Squat (65/95)

-Pullups (Rx+ CTB)

Teens/masters 45/65

MONDAY, JANUARY 15TH 2018

CrossFit Fannin – CrossFit

Powersnatch/OHS

1 powersnatch + 1 OHS every 30 seconds for 7 minutes at 80% of ps

Metcon (Time)

For Time:

20 Power Snatches (65/95)(95/135)

20 Burpees over the Bar

20 Overhead Squats (same)

20 Burpees over the Bar

20 Snatches (same)

PRETEENS 15/25

Teens /masters

25/45

Modifications:

If no overhead go powerclean to front squat

If no snatch go regular powersnatch

Scale loads to challenging but not crazy heavy

NUTRITION

I have challenge packets at the gym.

Make sure you sign up on the whiteboard this week and next week we will let you choose your own partner or we will group you up if not.

-this year there will be a penalty for your partner and yourself

– be excited about this bc your going to do great and remember don’t think deprivation just changing the way you eat. Once it’s over goal is eating 80% clean.

– once you have had your body scan I want to look at your results whether in person or you can send me pic so we can discuss your goals this information will be absolutely private.

– I will post an overview this week on all challenge rules so there’s no confusion.

-also make sure you are a member of the cleaning eating zone challenge group on fb people post great recipe ideas on there

-also I’m hoping to have an app for everyone to use by challenge time stayed tuned!!!!!!

SATURDAY, JANUARY 13TH 2018

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP alternating movements to complete rounds with a partner of:

-7 Burpee Box Jumps (20/24)

-7 Deadlifts (125/185)

-7 Pullups

YOGA

8:45 am

NUTRITION

overview class at 10:30 am post wod

FRIDAY, JANUARY 12TH 2018

CrossFit Fannin – CrossFit

OPEN PREP FRIDAY

STARTING TODAY WE WILL DO OPEN PREP FRIDAY’S UNTIL ABOUT 2 WEEKS OR SO BEFORE THE OPEN STARTS. WE ARE DOING THIS TO GET US MENTALLY AND PHYSICALLY PREPARED.

NOT DOING THE OPEN? NO PROBLEM THESE WODS WILL TURN INTO FUN PARTNER WORKOUTS.

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
55 AND OVER

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb.

TEENS

Boys 14-15 clean 95 lb.

Boys 16-17 clean 115 lb.

Girls 14-15 clean 65 lb.

Girls 16-17 clean 75 lb.

SCALED

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb.

SCALED MASTERS/TEENS

Men push press 65 lb. and clean 75 lb.

Women push press 45 lb. and clean 55 lb.

Metcon (AMRAP – Reps)

Rowling:

“ROWLING”

ROWLING:

10 rounds of:

row 100 meters (for every meter you row under or over 100 = burpees. Person with lowest score wins.

for example if you row:

1: 98 meters = 2 burpees

2: 105 meters = 5 burpees

etc…..

*Burpee penalty is immediately after each row.

*This is every person for themselves no teams/partners

**Remember on the whiteboard whoever is last is first. And whoever is first is last!!!!

NUTRITION

If you were trying to sign up for body analysis and there wasn’t any times left don’t worry go back on there and try again. I called her and she added more time slots!!

CASH-OUT

Optional Cashouts:

1: 3 rounds of

10 bulgarian split squats (weighted if possible)

30 second plank hold

20 bicycles.

and/or

2. 3 rounds of

2 rope climbs

10 db flat bench

10 banded pull aparts.

THURSDAY, JANUARY 11TH 2018

CrossFit Fannin – CrossFit


Clean (1X1 )

15 MINUTES TO WORK THE SKILL

Metcon (Time)

4 ROUNDS FOR TIME OF:

400 METER RUN

30 PUSH PRESS (35/45)

20 ABMAT SITUPS

MODIFICATIONS -15

*ABSOLUTELY NO DROPPING BARS

NUTRITION

IF YOU PLAN ON COMING TO THE CLASS SAT. PLEASE PRINT THIS PRIOR

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

I will give you a challenge packet at this class but make sure you study the info on the above link and click on the nutrition tab at top of website(www.crossfitfannin.com) and read it as well.

WEDNESDAY, JANUARY 10TH 2018

CrossFit Fannin – CrossFit


Metcon (AMRAP – Rounds and Reps)

12 MINUTE AMRAP OF:

-10 WALL BALLS (14/20)

-25 DOUBLE UNDERS

-10 HANG POWERCLEAN (75/105)

TEENS/MASTERS (14/20) (55/85)

SINGLES X 2

CASH-OUT

PICK 1 DEPENDING ON WHAT YOU NEED TO WORK ON:

ALL WILL BE EMOM FOR 8 MINUTE:

1.

MUSCLE UPS

RING OR BAR

5-1 (YOU CHOOSE REPS)

2. CORE WORK

25 KB AB TWIST (CHALLENGING WEIGHT)

3. CTB/TTB/PU

5-1 (YOU CHOOSE REPS)