SATURDAY, APRIL 29TH 2017

CrossFit Fannin – CrossFit


Metcon (Time)

WITH A PARTNER COMPLETE A

“DECK OF CARDS”

HEART= 100 METER RUN

CLUB= STO 65/95

SPADE= MEDBALL CLEAN (14/20)

DIAMOND= PULLUPS

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, APRIL 28TH 2017

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

WITH A PARNTER COMPLETE THE FOLLOWING:

400 X 8 TRIPS ( EACH PARTNER WILL RUN 400 METERS THEN CLAP OFF RELAY STYLE)

REST 5 MINS THEN COMPLETE:

10 MINUTE AMRAP OF:

-10 OVERHEAD SQUATS (65/95)

-10 BOX JUMPS (20/24)

-10 1 ARM DB POWERSNATCH (35/55)

*NOTE RUN TIME IN BOX SCORING AMRAP

THURSDAY, APRIL 27TH 2017

CrossFit Fannin – CrossFit


Metcon (AMRAP – Rounds and Reps)

12 MINUTE AMRAP OF:

-10 DEADLIFTS (95/135) (125/185)

-10 BURPEES OVER BAR

-200 METER RUN

FRIENDS:

SCALING LOAD ON DEADLIFT

BURPEES POSSIBLE 5-7

POSSIBLE RUN SCALE 100 OR LESS OR ROW

CASH-OUT

TABATA PARTNER MEDBALL THROWS FROM 20/24 BOX. 8 ROUNDS EACH

EXTRA CREDIT:

10 DB SEATED TRICEP EXT (BEHIND NECK)

10 BULGARIAN SPLIT SQUATS

10 CHALLENGING RING ROWS (RX+ FEET ON BOX SUPINE RING ROWS)

WEDNESDAY, APRIL 26TH 2017

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
entering last 8 lifts but include all loads done in box b/c this is a scorable strength cycle.

Metcon (3 Rounds for time)

3 ROUNDS EACH FOR TIME OF:

-500 METER ROW

-30 KB SWINGS (35/53)

-20 HRPU

TUESDAY, APRIL 25TH 2017

CrossFit Fannin – CrossFit

Metcon (Time)

10 Rounds For Time:

21 Double Unders

15 Wall Balls s(14/20)

9 Toes to Bar f(knee raises)

***20 Minute Time Cap***

CASH-OUT

3 rounds for time:

10 seated db shoulder press

25 abmat situps

10 weighted db box step ups

NEW STUFF

New tanks are in and new shirts will be in this afternoon please pay cash or check

SATURDAY, APRIL 22ND 2017

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 (35/55)

*COMPARE TO DEC. 31ST.