MONDAY, FEBRUARY 29TH 2016

CrossFit Fannin – CrossFit

ALRIGHT GUYS THE FOOD CHALLENGE ENDS TODAY. I HOPE YOU HAVE EXPERIENCED GREAT RESULTS AND FEEL BETTER. ONCE THIS IS OVER YOUR GOAL IS TO EAT CLEAN 80% OF THE TIME AND ENJOY “CHEATS” SOMETIMES. BUT WHAT YOU’VE ALL BEEN WAITING FOR IS “JACKIE” LETS GO GET IT…..

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
MEN 45 WOMEN 35

SATURDAY, FEBRUARY

CrossFit Fannin – CrossFit

HEY GUYS GREAT JOB ON 16.1 TODAY. IF YOU MISSED TODAY AND WANT TO MAKE IT UP OR DO A REDO IT WILL BE SUNDAY AFTERNOON AT 3:00. NO MAKEUPS AT 5:30 AM ON MONDAY.

Metcon (Time)

TEAMS OF 2 COMPLETE:

PARTNER ONE RUNS 400 METER RUN

PARTNER 2 STARTS IN ON :

100 KB SWINGS (35/53)

100 BOX JUMPS

80 STO (75/115)

80 POWERCLEANS

* WHEN PARTNER 1 FINISHES THE RUN THE START CHIPPING DOWNS THESE NUMBERS AND SO ON UNTIL ALL NUMBERS ARE COMPLETED.

GOAT DAY…

FRIDAY, FEBRUARY 26TH 2016

CrossFit Fannin – CrossFit

CrossFit Games Open 16.1 (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Overhead Walking Lunge, 95# / 65#

8 Bar Facing Burpees

25 Ft. Overhead Walking Lunge, 95# / 65#

8 Chest-To-Bar Pull-ups

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Masters 55+ (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Bar Facing Burpees

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Masters Scaled 55+ (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Walking Lunge

8 Bar Facing Burpees

25 Ft. Walking Lunge

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

THURSDAY, FEBRUARY 25TH 2016

CrossFit Fannin – CrossFit

NO 815 CLASS THURSDAY, FRIDAY, OR MONDAY.
TODAY IS “BRING A FRIEND DAY” AT CROSSFIT FANNIN. EACH MONTH WE WILL DO THIS ON THE LAST THURSDAY OF THAT MONTH. WE WILL SCALE THE WOD TO EVERYONE’S NEED.

Metcon (AMRAP – Rounds and Reps)

10 MINUTE AMRAP OF:

5 STO (95/135)

10 AIR SQUATS

100 METER RUN OR ROW

CASH-OUT

TABATA THESE W/ A PARTNER:

SITUPS W/ A CLAP

PLANKS W/ A CLAP

MED BALL THROWS FROM THE GROUND TO BOX

MONDAY, FEBRUARY 22ND 2016

CrossFit Fannin – CrossFit

ANNOUNCEMENT:

CROSSFIT FANNIN WILL BE PERFORMING THE OPEN WORKOUTS ON FRIDAYS. IF YOUR SIGNED UP (AND YOU SHOULD BE) AND YOU CAN’T MAKE FRIDAY’S WOD THEN WE WILL MAKE IT UP SATURDAY OR MONDAY. LETS GO GET IT!!!!!!

Powerclean and jerk (WORK TO A HEAVY SINGLE FOR THE DAY (10 MINUTES))

Metcon (Time)

RUN 800 METERS

3 ROUNDS OF:

8 POWERCLEAN AND JERKS (85% OF TODAYS SINGLE)

10 BOX JUMPS (24/30)

25 ABMAT SITUPS

THEN…

RUN 800 METERS