SATURDAY, SEPTEMBER 30TH 2017

CrossFit Fannin – CrossFit

Metcon (Time)

IN TEAMS OF 2 COMPLETE:

FOR TIME WITH A PARTNER COMPLETE:

-100 medball cleans(14/20) ** medball clean technique click here:

https://www.crossfit.com/exercisedemos/

-100 POWERCLEAN (75/105)(95/135)

-250 DOUBLE UNDERS

*ONLY 1 PARTNER WORKING AT A TIME. MUST CHANGE OFF EVERY 10 REPS WITH EACH PARTNER HOLDING AT EITHER THE (25/50) METER MARK. MUST CARRY YOUR WALL BALL AND EXCHANGE WITH YOUR PARTNER EVERY SET.

-REPS BY 10 EXCEPT DOUBLES GO BY 25.

-SINGLES BY 500 EXCHANGE BY 50

FRIDAY, SEPTEMBER 29TH 2017

CrossFit Fannin – CrossFit


Every other Friday were going to start doing competition style workouts. They are going to be super fun….make sure to come out. NO 8:15 CLASS TOMORROW…

Metcon (Time)

For time complete in groups of 3:

1.) 1 mile run

2.) 5 rounds of:

6 hpc 95/135

9 push jerks

12 box jumps 20/24

3.) 8 rounds of “Cindy”

Cindy:

5 pullups

10 push-ups

15 air squats

5 minutes to decide which person will do what workout. Once person 1 finishes the first run they must clap off to person 2 who completes number 2 who then claps off to person 3 who completes 3 then time for team will be when person 3 finishes.

THURSDAY, SEPTEMBER 28TH 2017

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

12 MINUTE AMRAP OF :

7 BURPEES

12 WALL BALLS 14/20

25 DOUBLE UNDERS

SCALES: BURPEE NUMBER

WALL BALLS SUPER LIGHT OR AIR SQUATS

DOUBLE UNDERS SINGLES X 2 (OR POSSIBLY 1)

*compare to may 25th 2017

CASH-OUT

8 ROUNDS OF PARTNER MEDBALL THROWS FROM BOX (20/24)

*CHOOSE YOUR OWN BALL WEIGHT AND EACH PARTNER DOES ALL 8 BEFORE SWITCHING.

WEDNESDAY, SEPTEMBER 27TH 2017

CrossFit Fannin – CrossFit

Front Squat (3 x 5)

Warm up then 3 sets of 5 reps at 75-80% of 1rm

Same weight across all sets

15 mins

Metcon (AMRAP – Rounds and Reps)

12 minute amrap of:

-12 1 arm db powersnatch (35/55)

-9 db powercleans (35/55)

– 6 ttb

-1 arm db- must alternate

-Powercleans – must alternate

-ttb – toes to kb

CASH-OUT

Weighted situps

3 x 25

TUESDAY, SEPTEMBER 26TH 2017

CrossFit Fannin – CrossFit

Hang Clean (1 x 1 )

Build to today’s heavy single. Be super aggressive and committed on the shrug and pull under.

If no clean go hang powerclean then front squat

15 min

Metcon (Time)

For time complete:

-run 2 laps

-21 ohs (65/95)

-run 1 lap

-21 hang powerclean

– run 200 meters

-21 sto

Rx+

3/2/1 laps and loads 85/115

SATURDAY, SEPTEMBER 23RD 2017

CrossFit Fannin – CrossFit


Metcon (Time)

DECK OF CARDS”

With a partner complete a full deck of cards:

HEART= 100 METER RUN

CLUB= wall balls (14/20)

SPADE= kb swings (35/53)

DIAMOND= STO (75/105)

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.