SATURDAY, NOVEMBER 28TH 2015

CrossFit Fannin – CrossFit

PICK A LIFT AND GET HEAVY (1O MINUTES TO WORK TO A HEAVY SINGLE)

Metcon (Time)

TEAMS OF 2 COMPLETE:

RUN 800 METERS

60 DEADLIFTS (65/95, 95/135)

50 HANG POWERCLEANS

40 BOX JUMPS

30 ABMAT SITUPS

20 THRUSTERS

RUN 800 METERS

*EMOM PERFORM 5 BURPEES AT THE TOP OF EVERY MINUTE

FRIDAY, NOVEMBER 27TH 2015

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CrossFit Fannin – CrossFit

OPEN GYM, COACHES WILL WOD WITH YOU…

Metcon (Time)

IN TEAMS OF 4 COMPLETE:

75 BACK SQUATS(95/135)

50 PULLUPS

25 SHOULDER TO OVERHEAD

75 FRONT SQUATS (65/95)

50 PULLUPS

25 SHOULDER TO OVERHEAD

75 OVERHEAD SQUATS (45/65)

50 PULLUPS

25 SHOULDER TO OVERHEAD

*ONCE THE WOD STARTS THE BARBELL CAN’T TOUCH THE GROUND FOR ANYTHING. (WOD COMPLIMENTS OF THE 2012 REGIONALS WOD #4)

PENALTY = 10 BURPEES

WEDNESDAY, NOVEMBER 25TH 2015

CrossFit Fannin – CrossFit

Power Snatch (EMOM FOR 8 MINUTES HANG POWERSNATCH + POWERSNATCH)

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 12 MINUTES OF:

TEAMS OF 2:

5 TOES TO BAR

7 POWER SNATCHES (95/135)

9 WALL BALLS (14/20)

*ONLY 1 PARTNER WORKING AT A TIME EACH PARTNER MUST COMPLETE FULL ROUND.

TUESDAY, NOVEMBER 24TH 2015

A LITTLE PICTURE IN HONOR OF THIS WEEKS FOOD THROW DOWN ….

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CrossFit Fannin – CrossFit

 

Metcon (Time)

FOR TIME COMPLETE:

RUN 1 LAP

21 SUMO DEADLIFTS (135/185) (155/225)

*50 UNBROKEN AIR SQUATS

21 PUSH PRESS (65/95) (95/135)

15 SUMO DEADLIFTS

*50 UNBROKEN AIR SQUATS

15 PUSH PRESS

9 SUMO DEADLIFTS

*50 UNBROKEN AIR SQUATS

9 PUSH PRESS

*FOR EVERY BREAK IN AIR SQUATS PAY A 100 METER RUN PENALTY AT COMPLETION OF WOD.

CASH-OUT

EMOM FOR 5 MINUTES COMPLETE 1 OF THE FOLLOWING:

1. 5 RING PULLUPS AS LOW AS POSSIBLE

2. 1-3 STRICT PULLUPS

3. WORK UP TO WEIGHTED 3 RM PULLUPS

THANKSGIVING WEEK SCHEDULE:

MONDAY: EARLY CLASS: 6 AM/ AFTERNOON REGULAR SCHEDULE

TUESDAY: REGULAR SCHEDULE

WEDNESDAY: EARLY CLASS 6 AM/ AFTERNOON REGULAR SCHEDULE

THURSDAY: CLOSED

FRIDAY: 9AM 1 CLASS ONLY

SATURDAY: REGULAR SCHEDULE

 

MONDAY, NOVEMBER 23RD 2015

 

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CrossFit Fannin – CrossFit

 

Power Clean (5 X 2 AT @ 80 OF 1 RM)

Metcon (Time)

FOR TIME COMPLETE:

1-2-3-4-5-6-7-8-9-10 REPS OF:

POWERCLEAN (95/135)

BURPEES

CASH-OUT

3 ROUNDS OF:

MINUTE1: 20 ABMAT SITUPS

MINUTE 2: 1/2 ROPE CLIMBS (1 PULLUP AS STRICT AS POSSIBLE AND 1 KNEE TO ELBOW =1 CLIMB)

MINUTE 3: 45 SECOND PLANK HOLD

THANKSGIVING WEEK SCHEDULE:

MONDAY: EARLY CLASS: 6 AM/ AFTERNOON REGULAR SCHEDULE

TUESDAY: REGULAR SCHEDULE

WEDNESDAY: EARLY CLASS 6 AM/ AFTERNOON REGULAR SCHEDULE

THURSDAY: CLOSED

FRIDAY: 9AM 1 CLASS ONLY

SATURDAY: REGULAR SCHEDULE