MONDAY, OCTOBER 31ST 2016

CrossFit Fannin – CrossFit


POWERCLEAN CYCLE

EMOM FOR 4 MINUTES COMPLETE 5 POWERCLEANS

EMOM FOR 4 MINUTES COMPLETE 3 POWERCLEANS

EVERY 30 SECONDS COMPLETE 1 PC FOR 4 MINUTES

REST 1 MINUTE BTW SETS
Add weight from last cycle. Record all loads in box.

Metcon (Time)

IN TEAMS OF 2 COMPLETE:

400 METER PUMPKIN RUN

75 – Lateral Pumpkin Jumps

50 – Pumpkin Push Press

100 – Pumpkin Goblet Squats

50 – Pumpkin Box Jumps 20/24

75 – Pumpkin Squat Cleans

400 METER PUMPKIN RUN

*PUMPKIN = 14/20 WALL BALL

RX+= 20/30 LB MEDBALL

SATURDAY, OCTOBER 29TH 2016

CrossFit Fannin – CrossFit


Metcon (AMRAP – Reps)

TEAMS OF 4 COMPLETE:

5 ROUNDS OF 1: 00 EACH STATION:

1. STO (65/95)

2. ABMAT SITUP

3. BURPEE

4. REST

*EACH TEAM MEMBER IS AT A STATION THE CLOCK WILL BE AT 20:00. AT EACH MINUTE EACH MEMBER ROTATES AND WILL EXCHANGE REP NUMBER. AT THE END OF 20 MINS/5 ROUNDS YOU WILL HAVE 1 TOTAL REP COUNT. (AFTER ADDING UP ALL FOUR STATION TOTALS)

CASH-OUT

RUN 1 LAP/REST

REPEAT 2-4 TIMES.

FRIDAY, OCTOBER 28TH 2016

CrossFit Fannin – CrossFit


Metcon (AMRAP – Reps)

9 MINUTE AMRAP OF:

-2 DB 1 ARM ALTERNATING POWERSNATCHES (35/ 50) (55/70)

-2 HSPU

4, 6, 8, 10 ETC.

SCALES:

DB= LIGHTER LOADS

HSPU= FROM BOX OR KNEELING PLATE PRESS

CASH-OUT

1 MILE JOG

OR

800 METER JOG

* COULD SUB ROW

THURSDAY, OCTOBER 27TH 2016

CrossFit Fannin – CrossFit


IT’S THAT TIME AGAIN!!!!!!

Metcon (AMRAP – Rounds and Reps)

ALTERNATING WITH A PARTNER COMPLETE A 12 MINUTE AMRAP OF:

100 METER RUN

8 BOX JUMP ON AND OVERS (20/24) (24/30)

8 DEADLIFTS (95/135) (135/185)

*SCALES BOX JUMP=HEIGHT

* DEADLIFT SCALES-WEIGHT AND BRING A FRIEND WILL GO KB DEADLIFT. .

PARNTER 1 RUNS 100 METERS

PARTNER 2 DOES 8 BJ ON AND OVERS

PARTNER 1 DOES 8 DEADLIFTS

ETC.

**CROSSFIT TEENS WILL BE UP FRONT.

CASH-OUT

EMOM FOR 6 MINUTES COMPLETE:

7 TTB OR KNEE RAISES

10 KB AB TWIST

WEDNESDAY, OCTOBER 26TH 2016

CrossFit Fannin – CrossFit


Warm-up

WHETHER YOU POWERSNATCH OR SNATCH WARMUP WITH

2 X 3/5 OF SNATCH BALANCE AT YOUR LIGHTER TO MODERATE LOADS. (WILL BE A SKILL WILL START TO PROGRESS HEAVIER ON)

https://www.youtube.com/watch?v=WgoIWDE5bWU

Power Snatch (1 X 1)

15/20 CYCLE TO WORK POWERSNATCH FROM THE GROUND. IT’S BEEN AWHILE SO GRAB SO PR’S.

Snatch (1 X 1)

15/20 CYCLE TO WORK THE SNATCH OR POWERSNATCH. WHICHEVER YOUR WANTING TO WORK.

Metcon (Time)

FOR TIME COMPLETE:

21-15-9 OF:

WALL BALLS (14/20)

HRPU

RX+

21-18-15-12-9-6

WALL BALLS (14/20)

HRPU

TUESDAY, OCTOBER 25TH 2016

CrossFit Fannin – CrossFit


powerclean + front squat (with a 2 second pause at bottom) (1 x 1)

work up to heavy single in 15 minutes.

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 12 MINUTES OF:

7 POWERCLEANS (95/135)

7 BACK SQUATS

7 SITUPS

7 BURPEES

*compare to July 5th.


OVERSTOCK SALE: 25% off our north face sweats AND 15% off our custom rock em’ socks

TEENS: Metcon (AMRAP – Rounds and Reps)

WARMUP:

2 MINUTE CYCLE OF HURDLES TO SPRINT.

LINE DRILLS + HURDLE DRILLS

SKILL WORK: GYMNASTICS

HOLLOW HOLDS

HANDSTAND HOLDS

SUPERMAN HOLDS

WOD:

WITH A PARTNER ALTERNATING MOVEMENTS FOR 10 MINUTES COMPLETE:

8 HANG POWERCLEAN

8 PULLUPS

8 BOX JUMPS

MONDAY, OCTOBER 24th 2016

CrossFit Fannin – CrossFit


Push Jerk (6x 2)

Every minute complete 2 reps for 6 minutes at 80%

Metcon (Time)

Three rounds for time of:

400 Meter run

10 pullups

40 Double-Unders

* pullup scales: band or progression bar

*double unders: × 3 or × 2 singles

*400: 200 or 500 row

TEENS: Metcon (Time)

WARMUP:

2 rounds of:

100 meter run

10 box jumps

10 pushup to pikes

Skill work: shoulder press

Pvc work to rack

Wod:

3 rounds for time of:

15 burpees

100 meter run

20 double unders

* today is a conditioning day work on your go button.