Month: March 2016

THURSDAY, MARCH 31ST 2016

CrossFit Fannin – CrossFit Weightlifting 3 ROUNDS OF WALKING PACE OF: MAX REPS BENCH PRESS ( .75%BW/BW) 8 DEADLIFTS (185/225) *SCALE WEIGHT OF BENCH BUT SHOULD BE HEAVY IF YOUR NOT AT BODYWEIGHT OR .75% OF BW. DEADLIFT SHOULD BE MODERATELY HEAVY BUT NOT…

WEDNESAY, MARCH 30TH 2016

CrossFit Fannin – CrossFit Front Squat (6 X 3 @ 80 TO 85 % OF 1RM) Metcon (8 Rounds for time) EVERY 2 MINUTES FOR 16 MINUTES COMPLETE: 6 FRONT SQUATS (85/125) (115/155) 40 DOUBLE UNDERS (80/120) 12 ABMAT SITUPS

TUESDAY, MARCH 29TH 2016

CrossFit Fannin – CrossFit OVERHEAD COMPLEX (10 MINUTES WORKING UP) POWERSNATCH/OVERHEAD SQUAT/SNATCHIF NOT AT A FULL SNATCH THEN: HANG POWERSNATCH/OVERHEAD SQUAT OR FRONT SQUAT/ POWERSNATCH Metcon (Time) 5 ROUNDS FOR TIME OF: 10 CTB PULLUPS (REGULAR PULLUPS MODIFICATIONS) 10 BURPEES 10 BOX JUMP ON/OVERS…

MONDAY, MARCH 28TH 2016

CrossFit Fannin – CrossFit THE OPEN HAS CAME TO AN END. IM SO PROUD OF EVERYONE WHO PARTICIPATED. WE WILL GET BACK TO WORK FROM HERE AND PREPARE FOR NEXT YEAR!! Powerclean and jerk (5 X 3) EMOM FOR 5 MINUTES PERFORM 3 TOUCH…

SATURDAY, MARCH 26TH 2016

CrossFit Fannin – CrossFit GREAT JOB TODAY. ALRIGHT GUYS LETS COME OUT TOMORROW AND CHEER ON/COUNT ANYONE WHO NEEDS TO DO 16.5 THIS IS OUR MAKEUP DAY NOT SUNDAY. AFTER THAT PROBABLY 10ISH WE WILL HEAD OVER TO THE HIGH SCHOOL FIELD AND PLAY…

FRIDAY, MARCH 25TH 2016

CrossFit Fannin – CrossFit OKAY HERE WE GO THIS LAST ONE IS ROUGH!!! TRY TO COME TOMORROW FOR YOUR OPEN WOD. WE WILL HAVE MAKEUPS SATURDAY IF NEEDED AT 9:30 AFTER THAT AT 10:30 WE WILL BE DOING SOMETHING FUN. STAY TUNED. CrossFit Games…

THURSDAY,MARCH 24TH 2016

CrossFit Fannin – CrossFit DON’T FORGET THE ANNOUNCEMENT PARTY TODAY…….. MOBILITY/STRETCHING AT LEAST 10 MINUTES BEFORE WOD AND POST WOD. AFTER WOD IF THERE IS A SKILL YOU WANT TO WORK ON DO SO. Metcon (Time) 4 ROUNDS FOR TIME OF: 10 KB SWINGS…

WEDNESDAY, MARCH 23RD 2016

CrossFit Fannin – CrossFit Overhead Squat (5 OHS) EVERY 90 SECONDS FOR 12 MINUTES. STAY LIGHTER CONCENTRATE ON MOBILITY AND TECHNIQUE. Metcon (Time) FOR TIME: 400 METER RUN 40 AIR SQUATS 200 METER RUN 20 STO (65/95) RX+ (95/135) 200 METER RUN 40 AIR…

TUESDAY, MARCH 22ND 2016

CrossFit Fannin – CrossFit Metcon (AMRAP – Reps) 9 MINUTE AMRAP OF: 3 POWERSNATCH (75/105) 3 PULLUPS 3 HRPU *INCREASING BY 3’S EACH ROUND (3, 6, 9, 12, ETC.) CASH-OUT 3 ROUNDS OF: 30 DOUBLE UNDERS 10 DIPS 10 DB FLAT BENCH (AHAP)

MONDAY, MARCH 21ST 2016

CrossFit Fannin – CrossFit COUPLE THINGS FOR THE WEEK: 1. PROUD OF EVERYONE’S 16.4 PERFORMANCE. 2. THIS WEEK WE ARE GONNA DO SOMETHING DIFFERENT. THIS THURSDAY AT 8:00 IS THE ANNOUNCMENT OF 16.5( THE LAST ONE) WE WILL WOD LIKE USUAL, THEN EAT AND…

SATURDAY, MARCH 19TH 2016

CrossFit Fannin – CrossFit REST DAY ENJOY A REST DAY. THE ONLY WAY TO MAKE YALL TAKE ONE IS CLOSE!! REST UP AND COME JOIN US TOMORROW FOR SECOND CHANCE 16.4 AT 3 (SUNDAY) IF YOU WANT AN ACTIVE REST DAY DO A SLOWER…

FRIDAY, MARCH 18TH 2016

CrossFit Fannin – CrossFit CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# /…