FRIDAY, MARCH 31ST 2017

CrossFit Fannin – CrossFit


Bench Press (1X1)

15/20 MINUTES TO WORK TO TODAY’S HEAVY SINGLE

Metcon (AMRAP – Rounds and Reps)

14 MINUTE ALTERNATING WITH A PARTNER AMRAP OF:

-10 WALL BALLS (14/20)

-25 DOUBLE UNDERS

-10 STO (65/95)

THURSDAY, MARCH 30TH 2017

CrossFit Fannin – CrossFit


Metcon (AMRAP – Rounds and Reps)

18 MINUTE AMRAP OF:

3 POWERCLEAN AND JERKS (65/95)(95/135)

100 METER RUN

5 POWERCLEAN AND JERKS

100 METER RUN

ETC.

*FRIENDS 10 MINUTES SCALES LOADS/RUN COULD BE ROW

CASH-OUT

TABATA CORE CIRCUIT

WEDNESDAY, MARCH 29TH 2017

CrossFit Fannin – CrossFit


Metcon (5 Rounds for reps)

5 Sets – 3 Min AMRAP

Row 300 meters

15 KB Swings s(35/53)

Max Air Squats in time remaining….

***rest 3 minutes between sets***

CASH-OUT

3 ROUNDS OF:

10 DB FLAT BENCH

10 MANMAKERS

2017 CROSSFIT OPEN

Once again a big “THANKS” to everyone who helped out with the open this year. I feel like it was better than last year, and next year will be even better. One of my favorite sayings is “your either getting better or getting worse, you will never remain the same”. As the saying goes we will only get better. Our judges did a great job this year and athletes as well. Hopefully it was a good experience for you( not necessarily easy) and one you will want to repeat. The community aspect is great and the post wod fellowship was awesome!! Another thanks goes to UCB for providing the bbq for 17.5 and thanks to all the awesome food that was brought by everyone.

UPDATES:

THIS WEEKEND THERE IS A LOCAL 5K RACE/1 MILE FUN RUN TO BENEFIT OUR BAND PROGRAMS IF INTERESTED CHECK THE LINK BELOW…..

https://drive.google.com/file/d/0B1h6sxRU_juoNTJnT1M3LWQ2Y2M/view?ts=58da772c

TUESDAY, MARCH 28TH 2017

CrossFit Fannin – CrossFit


Great job this year on the open workouts. It was an interesting and challenging season. Yall did great and we’ll see what next year brings!!

SKILL

EMOM FOR 10 MINUTES COMPLETE:

1: 3 OHS ( 75% OF 1RM POWERSNATCH)

2: 20 HOLLOW ROCKS (MODIFIED=30 SECOND PLANK HOLD)

Metcon (AMRAP – Rounds and Reps)

12 MINUTE AMRAP OF:

6 HRPU

9 POWERSNATCHES (65/95)

12 TTB

TTB SCALE: KNEES UP

CASH-OUT

3 X 25 WEIGHTED SITUPS

MONDAY, MARCH 27TH 2017

CrossFit Fannin – CrossFit


Power Clean (MAX REPS @ 85%)

WITH A PARTNER ALTERNATING ROUNDS FOR 8 MINUTES:

1 POWERCLEAN @ 85% OF 1RM

3 BOX JUMPS (AS HIGH AS POSSIBLE)

*ENTER YOUR WEIGHT LIFTED AND IN THE BOX ENTER YOUR BOX HEIGHT JUMPED AND TOTAL ROUNDS.

Metcon (Time)

Teams of 2 complete the following for time:

3 rounds of:

200 M Run

400 M Run

1 LAP RUN

*ONLY 1 RUNS AT A TIME CLAP OFF RELAY STYLE UNTIL ALL 3 ROUNDS ARE COMPLETE.

POSSIBLE SCALES:

100, 200, 400

OR

ROW 200 400 550

*COMPARE TO SEPT. 9TH/MARCH 7TH

TEENS: Metcon (Time)

WARM UP:

COACHES CHOICE

SKILL WORK

3 ROUNDS OF:

50 METER RUN

100 METER RUN

200 METER RUN

*ALTERNATING WITH A PARTNER RELAY STYLE

SATURDAY, MARCH 25TH 2017

CrossFit Fannin – CrossFit


BECAUSE….THIS WOD IS AWESOME……

Metcon (Time)

W/ A PARTNER COMPLETE A DECK OF CARDS FOR TIME OF:

CLUB: OHS (65/95)

DIAMOND: TRUE PUSH-UPS TO KB’S

SPADE: SUMO KB HIGH PULL (35/53)

HEART: 100 METER RUN

JOKER- 800 METER RUN/ 1,000 METER ROW

ACES=11

FACE CARDS=10

Each team of 2 athletes will receive on complete deck of playing cards for time. Each team member will draw a card and perform the card number and the suit exercise and then draw another card. This will continue until the deck is completed.

FRIDAY, MARCH 24TH 2017

CrossFit Fannin – CrossFit


CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

2017 CROSSFIT OPEN

scaled weight is 45/65 and singles at 35.

ALTERNATE WOD:

SAME WOD 5-7 ROUNDS 25 MINUTE CAP.