TUESDAY, MAY 31ST 2016

CrossFit Fannin – CrossFit

Power Clean (5 X 3 @ 75% new set every 2 mins)

Minimum 75% can work up higher if it feels good. You have 2 minutes to complete 3 reps

Metcon (AMRAP – Rounds and Reps)

FOR 5 Minutes:

Row as many calories as possible

Rest 3:00

AMRAP in 5 minutes of:

6- Box jump 20/24

4- Power cleans (95/135) (115/155)

MONDAY, MAY 30TH 2016

CrossFit Fannin – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
IF YOU HAVEN’T PERFORMED A “HERO” WORKOUT BEFORE THEY ARE A UNIQUE EXPERIENCE. DON’T BE SCARED OFF BY THE WOD TODAY BUT INSTEAD COME IN AND SCALE APPROPRIATELY AND FEEL THE PRIDE IT FEELS TO HONOR OUR FALLEN SOLDIERS WITH THE BODY YOU’VE BEEN BLESSED WITH!!!

PLEASE WATCH THE VIDEO ON LT. MICHAEL MURPHY

https://www.youtube.com/watch?v=hEVDNZg33FE

AND PLEASE WATCH THIS BEFORE COMING IN:

https://www.youtube.com/watch?v=qmTvp0HCoK8

SATURDAY, MAY 28TH 2016

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2 COMPLETE A 12 MINUTE AMRAP OF:

5 STO (95/135) (115/155)

5 DEADLIFTS

5 BURPEES OVER BAR

*EACH PARTNER WILL COMPLETE FULL ROUND BEFORE ALTERNATING WITH THEIR PARTNER.

CASH-OUT

16 ROUNDS OF TABATA ALTERNATING WITH YOUR PARTNER OF :

WEIGHTED PLANKS

(25/45)

REST THEN COMPLETE:

50 PARTNER MEDBALL SITUPS

FRIDAY, MAY 27TH 2016

CrossFit Fannin – CrossFit

Bench Press (8 X 1)

BUILDING UP TO 85-90% OF 1 RM MAX AND STAY AT THAT NUMBER ALL 8 SETS.

Metcon (Time)

FOR TIME COMPLETE:

RUN 400 METERS

30 KB SWINGS

RUN 400 METERS

20 KB SWINGS

RUN 400 METERS

10 KB SWINGS

RXD=35/53

RXD+= 53/70

**FOR EVERY BREAK YOU HAVE IN KB SWINGS YOU MUST PAY A 5 BURPEE PENALTY IMMEDIATELY FOLLOWNG LAST 10 SWINGS. RECORD TOTAL TIME INCLUDING BURPEES.

REMEMBER NO 530 AM

THURSDAY, MAY 26TH 2016

CrossFit Fannin – CrossFit

Power Snatch (6 X 2)

@ 85 % RESET BETWEEN REPS (STAY SAME WEIGHT ACROSS ALL 6 SETS) BUILD UP TO THAT WEIGHT.

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
Remember today is “bring a friend day”

WEDNESDAY, MAY 25TH 2016

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

12 MINTUE AMRAP OF THE FOLLOWING:

ROW 10 CALORIES

15 WALL BALLS(14/20)

20 ABMAT SITUPS

CASH-OUT

3 ROUNDS OF:

60 SECOND PLANK HOLD

1 TRIP ACROSS MONKEY BARS (SUB STIFF LEGGED BEAR CRAWL LENGTH OF ROOM)

SLED PULL X 2 (AHAP)

TUESDAY, MAY 24TH 2016

CrossFit Fannin – CrossFit

Front Squat (7 X2)

EMOM FOR 7 MINUTES COMPLETE 2 FRONT SQUATS @ 75 % OF 1 RM

Please watch this video:

https://www.youtube.com/watch?v=vg6DIHtUAIo

*Remember this week no Fri 5:30 am but will have Wednesday at 5:30 am.

Metcon (8 Rounds for time)

EVERY 2 MINUTES COMPLETE THE FOLLOWING FOR A TOTAL OF 16 MINTUES:

6 FRONT SQUATS (85/125) (115/155)

30 DOUBLE UNDERS (X 3 SINGLES)

10 BOX JUMPS (20/24) (24/30)

*REST IF FINISHED BEFORE 2 MINUTES.

SCLAE WOD SO THAT YOU HAVE AT LEAST 15+ SECONDS TO REST BTW ROUNDS.