Month: December 2016

SATURDAY, DECEMBER 31ST 2016

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 25 Minute AMRAP of: 200 meter run (both) 100 DB Snatch (35/55) 80 kb swings (35/53) 60 Partner Sit-ups 40 Burpees over partner 20 Man-Makers (35/53) 

FRIDAY, DECEMER 30TH 2016

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP IN TEAMS OF 2 FOR 18 MINUTES COMPLETE ALTERNATING MOVEMENTS OF: -5 PULLUPS (GO BAR MU IF YOUR CAPABLE) -7 HAND RELEASE PUSHUPS -9 ABMAT SITUPS

THURSDAY, DECEMBER 29TH 2016

CrossFit Fannin – CrossFit Bench Press (5 x 3) building sets to find a heavy triple Metcon (AMRAP – Reps) AMRAP IN 9 MINUTES: (ascending ladder) 3 Back Squats 3 Box Jumps 6/6, 9/9 etc 65/95 or 95/135 box height 20/24 **TEENS SAME WOD

WEDNESDAY, DECEMBER 28TH 2016

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP IN 3 MINUTES OF: 50 METER RUN 15 DEADLIFTS (65/95) (95/135) REST 1 MINUTE Metcon (AMRAP – Rounds and Reps) AMRAP IN 3 MINUTES OF: 50 METER RUN 12 DEADLIFTS REST 1 MINUTE…

TUESDAY, DECEMBER 27TH 2016

CrossFit Fannin – CrossFit 1 POWERCLEAN + 1 HANG CLEAN + 1 FRONT SQUAT (1X1) 15 MINUTES TO PERFORM 6 SETS INCREASING LOADS WITH SETS Metcon (Time) 4 Rounds For Time: 20 Wall balls 14/20 15 Hang powercleans 65/95 12 Bar facing burpees 10…

MONDAY, DECEMBER 26TH 2016

CrossFit Fannin – CrossFit Metcon (Time) IN TEAMS OF TWO COMPLETE: ” A DECK OF CARDS” Diamond- AIR SQUAT SPADE- Powersnatch 65/95 Club- 100 meter run Heart- STO Joker: 800 meter run or 1000 meter row

FRIDAY, DECEMBER 23RD 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 Metcon (AMRAP – Rounds and Reps) AMRAP IN 9 MINUTES…

THURSDAY, DECEMBER 22ND 2016

CrossFit Fannin – CrossFit Deadlift (1 X 12) 1 REP EVERY 30 SECONDS FOR 6 MINUTES AT 85% *COMPARE TO DEC. 2ND WHICH WAS 80% Metcon (Time) FOR TIME COMPLETE: 800 METER RUN 20 ABMAT SITUPS 12 DEADLIFTS (65/95) (95/135) 12 HSPU RUN 1…

WEDNESDAY, DECEMBER 21ST 2016

CrossFit Fannin – CrossFit THE MOMENT YOU’VE ALL BEEN WAITING FOR……….. Metcon (Time) 12 DAYS OF CHRISTMAS: FOR TIME COMPLETE: 1-100 METER RUN 2- BOX JUMPS (36/28) 3-THRUSTERS(65/95) 4. SDHP(65/95) 5-PUSH PRESS(65/95) 6-KB SWINGS (35/53) 7-BURPEES 8-MEDBALL CLEANS(14/20) 9-KNEES TO ELBOW 10-PUSH UPS W/…

TUESDAY, DECEMBER 20TH 2016

CrossFit Fannin – CrossFit NO 8:15 AM CLASS DUE TO WHITE CHRISTMAS AT THE PAC. Power Snatch (1 X 1) 15 MINUTES TO WORK ON YOUR POWERSNACH COULD BE SKILL WORK TO TRYING TO PR. COULD EVEN GO SNATCH IF SO JUST ADD PERFORMANCE…

MONDAY, DECEMBER 19TH 2016

CrossFit Fannin – CrossFit Front Squat (5 x 2 ) 5 x 2 with a full 2 second pause at bottom. 1. 65% 2. 70% 3. 75% 4. 80% 5. 85% Metcon (4 Rounds for time) 4 rounds each for time of: -10 cal…

SATURDAY, DECEMBER 17th 2016

CrossFit Fannin – CrossFit Metcon (Time) WITH A PARTNER FOR TIME COMPLETE THE FOLLOWING: RUN 800 METERS (BOTH) THEN COMPLETE 3 ROUNDS OF: -20 OVERHEAD SQUATS (65/95) -40 HANG POWERCLEAN -60 AB MAT SITUPS RUN 800 METERS (BOTH) *if not OHS then go FRONT…