Month: March 2016

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# /…

THURSDAY, MARCH 17TH 2016

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) 9 MINUTE AMRAP OF : 5 SUMO DEADLIFT HIGH PULL 10 HANG POWERSNATCH 25 DOUBLE UNDERS (50 SINGLES) WEIGHT LOADS (55/85) (75/95) MOBILITY/STRETCHING

WEDNESDAY, MARCH 16TH 2016

CrossFit Fannin – CrossFit Bar Muscle-ups (15 MINUTES) 15 MINUTES OF SKILL WORK: 3 ROUNDS OF: -3 TO 5 BAR MUSCLE UPS OR 5 CHEST TO BAR OR 5 PULLUPS -30 UNBROKEN DU OR 90 SINGLES (COULD PICK A SMALLER NUMBER FOR DU) -20…