THURSDAY, JUNE 30TH 2016

CrossFit Fannin – CrossFit

Shoulder Press (5 x 3 )

80% of 1 RM (across the board no building)

Metcon (Time)

21-15-9

FRONT SQUATS (95/135)

PULLUPS

REST 5 MINS

*pullups- progressions, rings

Metcon (Time)

21-15-9

POWERSNATCH (65/95)

HSPU ( box progression, kneeling sp)

WEDNESDAY, JUNE 29TH 2016

CrossFit Fannin – CrossFit

Deadlift (2 reps x 8 minutes)

EMOM FOR 8 MINUTES:

2 Deadlifts (Heavy 85% and up)

Metcon (Time)

5 Rounds for time of:

10 SDHP ( 65/95)

50 Meter Bear Crawl (as little knee bend as possible)

200 meter med ball carry (14/20)

*30 minute time cap

Scale as needed. 3-4 rounds

TUESDAY, JUNE 28th 2016

CrossFit Fannin – CrossFit

Metcon (No Measure)

EMOM for 10 mins complete:

MINUTE 1: 8 KB swings 35/53 53/70

MINUTE 2: 8 box jumps 20/24 24/30

*alternating back and forth

Metcon (AMRAP – Rounds and Reps)

2 x 7 MINUTE AMRAP OF:

8 wall balls (14/20)

15 Double Unders

100 meter run

rest 3 minutes

REPEAT

*SCORE WILL BE TOTAL ROUNDS IN THAT 14 MINUTES

MONDAY, JUNE 27TH 2016

CrossFit Fannin – CrossFit

Back Squat (5 X 5)

75 -80% across the all sets

Metcon (Time)

For Time

65/95 95/135

10 Overhead squats

10 Thrusters

10 Power cleans

10 Toe to Bar

10 Burpee ctb (pu)

10 Toe to bar

10 Power cleans

10 Thrusters

10 Overhead squats

This is a sprint!

CASH-OUT

Tabata these:

Sit ups

Bicycles

8 red each alternating back and forth

FRIDAY, JUNE

CrossFit Fannin – CrossFit

SKILL

EMOM FOR 10 MINUTES COMPLETE 2 OF THE FOLLOWING:

1. 4 DHSPU, 1-5 MU

2. 4 HSPU, 4 CTB

3. 4 HSPU, 4-6 PULLUPS

4. 5 BOX HSPU, 5 PROGRESSION PU

*MINUTE 1= 1ST MOVEMENT.

MINUTE 2= 2ND MOVEMENT.

ALTERNATING BACK AND FORTH. COULD MIX AND MATCH TO MEET YOUR NEEDS.

**DHSPU=MEN 25’S AND ABMAT + 45’S ON TOP OF 25’S

WOMEN=SAME BUT 25’S ADDED TO 25’S

*COULD SCALE UP OR DOWN ON THESE BUT TO BE DEF. HAS TO BE AT LEASTS 10’S ADDED TO YOUR HANDS.

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2 COMPLETE THE FOLLOWING 10 MINUTE AMRAP OF:

8 BACK SQUATS (65/95) (95/135)

8 PULLUPS

8 ALTERNATING DB POWERSNATCH (35/55) (55/75

*PARTNER 1 DOES BACK SQUAT, PARTNER 2 DOES PU, PARNTER 1 DOES 1 ARM DB=1 ROUND COMPLETE. CONTINUE ALTERNATING BACK AND FORTH TO COMPLETE ROUNDS.

COMMUNITY WORK

JUNE 27th, 2016

CrossFit Fannin would like to raise money for the Long Family who tragically lost their 13 year old son this week. Keaton Long was a healthy young man who unexpectedly passed away Tuesday morning. We lift up their family in our prayers and want to help them in any way we can. So, Monday we would like to take up a donation for the Long Family as a “BUY-IN” to the WOD because it would be hard enough to lose your child but then to have to deal with the financial side would be just horrible. The Long’s are lifetime family friends’ of my family.Keaton attended FCMS and will be greatly missed. Pray about it and donate whatever your lead to. I would love to raise enough to lighten their load. Thanks!!!!

*If you can’t come Monday but still want to donate just let me know and you can bring before or after, Thanks for all y’all do.

THURSDAY, JUNE 23RD 2016

CrossFit Fannin – CrossFit

Metcon (Time)

5 Rounds For time:

5 burpee box jump on and overs (20/24)

10 hand release push ups

15 KBS (35/53)

100 meter run

* If you’ve noticed our new TANKS and SLEEVELESS shirts are in. Our fronts say GYMR if you haven’t heard me say this it stands for Get Your MInd Right!! Whether its at CrossFit Fannin or in Life our attitude and mindset is EVERYTHING. It will separate you from success and failure. So when you let your mind and mouth be negative or “woe is me” remember GYMR….God didn’t create you to be “okay” he created YOU for GREATNESS.

CASH-OUT

In teams of 3 or 4 complete 2 rounds of max meters in 3 minutes of:

25 meter prowler push

rest 3 minutes btw rounds.