TUESDAY, FEBRUARY 28TH 2017

CrossFit Fannin – CrossFit


Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP at a good steady pace:

3 Cleans (65/95) (95/135)

4 Pullups (2 Muscle Ups)

5 HRPU (4 HSPU)

25 Double Unders

If going scaled:

3 cleans

8 jumping chest to bar pullups

5 hand release push ups

25 singles

*this wod is intended to be a steady pace.

TEENS: Metcon (AMRAP – Rounds and Reps)

WARMUP:

LINE DRILLS

CONE DRILLS TO SPRINT

SKILL WORK:

CLEANS

WOD:

10 MINUTE AMRAP OF:

-3 CLEANS

-5 PULLUPS

-7 SITUPS

CASHOUT: SLED PUSH 25 METERS X 3 EACH PERSON

MONDAY, FEBRUARY 27TH 2017

CrossFit Fannin – CrossFit


YALL DID SO AWESOME ON 17.1 AND THE CRAZY AWESOME PART IS WE HAD OVER 60+ PEOPLE COMPETE!!!!

Back Squat (EMOM FOR 10 MINUTES)

EMOM FOR 10 MINUTES COMPLETE 3 BACK SQUATS (BTW 50%-65%

*GROUND OR RIG

Metcon (2 Rounds for time)

2 ROUNDS EACH FOR TIME OF:

-RUN 1 LAP

-25 AIR SQUATS

-20 ABMAT SITUPS

-15 HRPU

-10 PULLUPS

TEENS: Metcon (1 Rounds for time)

1 ROUND FOR TIME OF:

-RUN 1 LAP

-25 AIR SQUATS

-20 ABMAT SITUPS

-15 HRPU

-10 PULLUPS

SKILL WORK: BACK SQUAT FIND A 5 REP MAX

SKILL WORK: CASHOUT

NOSE TOUCH WALL WALKS

FRIDAY, FEBRUARY 24TH 2017

CrossFit Fannin – CrossFit


2017 CROSSFIT OPEN

There will be no scorable wods at 5:30 am and 8:15 am. We will have a wod to perform or could do 17.1 if you like. The scorable wod will be Friday starting at 4:45 pm. We will have both regular p.m classes. But they will be run by heats with certified judges. I will explain everything in detail at the moment. It will be really exciting so be excited!! Makeups will be Sunday at 3 p.m. And worst case scenerio you can make up Monday. Lets do it!!! Looks like we got lucky with db powersnatch!!

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Masters 55+ (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 24-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Masters 55+ Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 20-lb. dumbbell / 20-in. box (step-ups OK)

F: 10-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Metcon (AMRAP – Rounds and Reps)

12 minute amrap of:

8 powercleans (65/95)

200 meter run

15 abmat situps

(mobility work pre-wod)

THURSDAY , FEBRUARY 23ND 2017

CrossFit Fannin – CrossFit


Metcon (No Measure)

8 ROUNDS OF:

ROW 1:00

REST 1:00

RUN 150 METERS

REST 1:00

CASH-OUT

20 Of each movement with Dumbbells

Alternating power snatches 35/50

Alternating squat snatches (if not there go goblet squat with 1 db)

Double dumbbell hang squat cleans

Double dumbbell shoulder to overhead

Double dumbbell alternating lunges (arms down by sides extended)

TEENS: Metcon (Time)

WARMUP:

TABATA THESE:

SQUATS

WALL TO WALLS

BOX JUMPS

SKILL WORKS: SLED PULLS

WOD:

WITH A PARTNER PERFORM 3 ROUNDS OF:

RUN 200/400/600

*MODIFICATIONS 100/200/300

TUESDAY, FEBRUARY 21ST 2017

CrossFit Fannin – CrossFit


Metcon (AMRAP – Rounds and Reps)

9 MINUTE AMRAP:

8 HPC (65/95)

25 double unders

10 Box Jumps (20/24)

CASH-OUT

2/3 Rounds of:

-10 box step ups (20/24) 35’s/50’s

-20 weighted situps or 45 second plank hold

-5-10 HSPU (strict or kip) *concentration on games style with tight body heels over line(imaginary) and must start from locked out arms then go down.

TEENS: Metcon (AMRAP – Rounds and Reps)

warmup:

cone drills

line drills

skill work: HPC

9 MINUTE AMRAP:

8 HPC

25 double unders

10 Box Jumps (20/24) *scale as needed