Month: January 2018

WEDNESDAY, JANUARY 17TH 2018

CrossFit Fannin – CrossFit Metcon (Time) HOME WOD: 10 rounds for time of: -10 hand release push-ups -10 situps -10 air squats Make sure all reps are full range of motion

TUESDAY, JANUARY 16TH 2018

CrossFit Fannin – CrossFit Front Squat (1×1) Today’s heavy/challenging single Metcon (Time) For time complete: 10-9-8-7-6-5-4-3-2-1 reps of: -Front Squat (65/95) -Pullups (Rx+ CTB) Teens/masters 45/65

MONDAY, JANUARY 15TH 2018

CrossFit Fannin – CrossFit Powersnatch/OHS 1 powersnatch + 1 OHS every 30 seconds for 7 minutes at 80% of ps Metcon (Time) For Time: 20 Power Snatches (65/95)(95/135) 20 Burpees over the Bar 20 Overhead Squats (same) 20 Burpees over the Bar 20 Snatches…

SATURDAY, JANUARY 13TH 2018

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP alternating movements to complete rounds with a partner of: -7 Burpee Box Jumps (20/24) -7 Deadlifts (125/185) -7 Pullups YOGA 8:45 am NUTRITION overview class at 10:30 am post wod

FRIDAY, JANUARY 12TH 2018

CrossFit Fannin – CrossFit OPEN PREP FRIDAY STARTING TODAY WE WILL DO OPEN PREP FRIDAY’S UNTIL ABOUT 2 WEEKS OR SO BEFORE THE OPEN STARTS. WE ARE DOING THIS TO GET US MENTALLY AND PHYSICALLY PREPARED. NOT DOING THE OPEN? NO PROBLEM THESE WODS…

THURSDAY, JANUARY 11TH 2018

CrossFit Fannin – CrossFit Clean (1X1 ) 15 MINUTES TO WORK THE SKILL Metcon (Time) 4 ROUNDS FOR TIME OF: 400 METER RUN 30 PUSH PRESS (35/45) 20 ABMAT SITUPS MODIFICATIONS -15 *ABSOLUTELY NO DROPPING BARS NUTRITION IF YOU PLAN ON COMING TO THE…

WEDNESDAY, JANUARY 10TH 2018

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) 12 MINUTE AMRAP OF: -10 WALL BALLS (14/20) -25 DOUBLE UNDERS -10 HANG POWERCLEAN (75/105) TEENS/MASTERS (14/20) (55/85) SINGLES X 2 CASH-OUT PICK 1 DEPENDING ON WHAT YOU NEED TO WORK ON: ALL WILL…

TUESDAY, JANUARY 9TH 2018

CrossFit Fannin – CrossFit Snatch (1 x 1 ) 15 minutes to work the skill could be a powersnatch Metcon (3 Rounds for time) 3 rounds each for time of: -250 meter row – 15 db thrusters (35s/50s) – 5 ctb & 5 ttb…

MONDAY, JANUARY 8TH 2018

CrossFit Fannin – CrossFit Metcon (Time) 7 Rounds For Time 15 Kettlebell Swings (35/53) 15 Power Cleans (65/95) 15 Box Jumps (20/24) 200 meter run Teens/Masters 26/35 45/65 *pc and kb should be light CASH-OUT Back Squat 5 reps @ 75% 4 reps @…

SATURDAY, JANUARY 6TH 2018

CrossFit Fannin – CrossFit Metcon (Time) IN TEAMS OF 3 COMPLETE THE FOLLOWING FOR TIME: -3,000 METER ROW (SWITCH EVERY 500) -90 TRUE PUSHUPS TO KB(rotate every 5) -180 Double unders (rotate every 30) -90 Goblet Squats (35/55) (rotate every 15) -3,000 METER ROW…

FRIDAY, JANUARY 5TH 2018

CrossFit Fannin – CrossFit COMPETITION DAY Metcon (Time) TEAMS OF 3 COMPLETE (RELAY STYLE) 1. 21-15-9 HSPU FRONT SQUAT 95/135 2. 21-15-9 PULLUPS DOUBLE KB STO (26s,35s) 3. 21-15-9 BOX JUMPS (20/24) DEADLIFT (155/225) *EACH MEMBER WILL DO 1 WOD EACH **MUST CLAP OFF…

THURSDAY, JANUARY 4TH 2018

CrossFit Fannin – CrossFit Metcon (3 Rounds for time) 3 rounds each for time of: -500 meter row -10 hang powersnatch (65/95)(85/125) -10 overhead squats -10 pullups Teens 25/45 Masters 35/65 *scale loads and ohs to fs Pullups reg pull-up modifications CASH-OUT 3 rounds…