WEDNESDAY, DECEMBER 30TH 2015

CrossFit Fannin – CrossFit

Front Squat (3@65%, 3@70, 3 @75, 3@80, 3@85)

NO MORE THAN 2 MINUTES BTW SETS

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 12 MINUTES OF :

6 DOUBLE KB FRONT SQUATS (53s, 35s)

9 KB SWINGS

12 ONE ARM KB SHOULDER TO OVERHEAD(ALTERNATING EACH REP)

*COULD BE SINGLE KB OR DB

TUESDAY, DECEMBER 29TH 2015

CrossFit Fannin – CrossFit

Power Snatch (POWERSNATCH + HANG POWER SNATCH)

7 SETS (BUILDING)

RXD WORK ON CATCHING IN A SQUAT SO KEEP WEIGHT LOAD LOWER.

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 10 MINUTES OF:

3 HANG POWER SNATCH (115/75)

7 BOX JUMPS (20/24)

CASH-OUT

3 ROUNDS NFT:

5/10 DIPS

25 ABMATS

30 DOUBLE UNDERS (60/90)

MONDAY, DECEMBER 28TH 2015

CrossFit Fannin – CrossFit

REGULAR SCHEDULE THIS WEEK. CLOSED NEW YEARS DAY. JANUARY 1ST (FRIDAY)

Metcon (Time)

FOR TIME COMPLETE:

RUNNING “CINDY”

400 METER RUN

5 ROUNDS OF CINDY

400 METER RUN

5 ROUNDS OF CINDY

400 METER RUN

5 ROUNDS OF CINDY

400 METER RUN

5 ROUNDS OF CINDY

*TIME CAP 45 MINUTES

**SCALE RUN APPROPRIATELY AND SCALE CINDY 3/4 ROUNDS IF NECESSARY…

SATURDAY, DECEMBER 26TH 2015

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CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

TEAMS OF 2 COMPLETE:

20 MINUTE AMRAP OF :

50 SHOULDER TO OVERHEAD

-1 PARTNER WORKS ONLY WHILE THE OTHER PARTNER HOLDS A HANDSTAND.SWITCH AS NEEDED.

50 WALLBALLS (14/20)

-1 PARTNER WORKS WHILE THE OTHER HOLDS THE BAR IN BACK RACK POSITION. SWITCH AS NEEDED

-200 METER RUN (BOTH)

CASH-OUT

100 PARTNER MEDBALL SITUPS

THURSDAY

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STACEY AND I ( &BRADY)  WOULD LIKE TO TAKE A MOMENT AND THANK EACH AND EVERY ONE OF OUR CROSSFIT FANNIN FAMILY MEMBERS FOR YOUR DEDICATION AND HARD WORK. WITHOUT Y’ALL THE GYM WOULDN’T EXIST. I LOVE THIS JOB SO MUCH AND FIND SO MUCH REWARD IN WATCHING EACH ONE OF YOU GROW DAILY AND REALIZE HOW AWESOME YOU ARE AND WHAT YOUR CAPABLE OF .  WE WISH YOU THE BEST CHRISTMAS EVER AND MAY GOD BLESS YOUR FAMILY TO THE FULLEST…..

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 12 MINUTES OF:

10 BURPEE BOX JUMPS(20/24)

30 DOUBLE UNDERS (60,90 SINGLES)

GOAT DAY…

PICK A SKILL (S) AND WORK ON IT OR WILL MAKE A SHORT WOD WITH THEM…

WEDNESDAY, DECEMBER 23RD 2015

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THIS IS HOW YOU FEEL POST “12 DAYS OF CHRISTMAS WOD”

CrossFit Fannin – CrossFit

 

Power Snatch (7 X 2 (BUILDING SETS) )

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 15 MINUTES OF:

10 POWER SNATCH (95/135)

100 METER RUN

10 DEADLIFTS(95/135)

100 METER ROW

*IF THE ROW IS TAKEN GO WITH THE RUN. COULD ALSO START WITH THE ROW.