THURSDAY, DECEMBER 3RD 2015

CrossFit Fannin – CrossFit

NEW SHIRTS ARE IN, PLEASE PICK YOURS UP. I DID ORDER A FEW EXTRA IF YOU MISSED ORDERING.

Push Jerk (EVERY MINUTE FOR 10 MINUTES (BTW 70-80%) X 2 REPS)

Metcon (Time)

3 ROUNDS FOR TIME OF:

12 THRUSTERS (95/135)

12 BURPEES OVER THE BAR

CASH-OUT

3 X 500 METER ROWS

REST BTW SETS AS NEEDED.

WEDNESDAY, DECEMBER 2ND 2015

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SOME OF YALL HAVE SAW THIS VIDEO BUT FOR THOSE WHO HAVEN’T IT’S A MUST WATCH ON DRIVE AND SUCCESS.

CrossFit Fannin – CrossFit

 

Deadlift ( 5 X 3 @80% OF 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 10 MINUTES OF:

20 WALLBALLS (14/20)

10 KB SWINGS (53/70)

5 DEADLIFTS (185/255)

TUESDAY, DECEMBER 1ST 2015

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CrossFit Fannin – CrossFit

3 POSITION POWERSNATCH (EVERY 90 SECONDS FOR 9 MINUTES)

HIGH HANG, HANG, FLOOR @ 65-70% OF 1RM

Metcon (Time)

5 ROUNDS FOR TIME OF:

4 CHEST TO BAR PULLUPS

8 HSPU (SUB KNEELING SHOULDER PRESS)

12 POWERSNATCH (65/95)

CASH-OUT

3 ROUNDS NOT FOR TIME OF:

2 ROPE CLIMBS

45 SECOND PLANK HOLD

5 TUCK JUMPS

MONDAY, NOVEMBER 30TH 2015

 

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CrossFit Fannin – CrossFit

Front Squat (3@ 70% 2@ 80% 1@ 85% 1@ 90% 1@ 95% )

Metcon (Time)

3 ROUNDS OF:

400 METER RUN

12 FRONT SQUATS (95/135) (125/185)

21 BOX JUMPS (20/24)

SATURDAY, NOVEMBER 28TH 2015

CrossFit Fannin – CrossFit

PICK A LIFT AND GET HEAVY (1O MINUTES TO WORK TO A HEAVY SINGLE)

Metcon (Time)

TEAMS OF 2 COMPLETE:

RUN 800 METERS

60 DEADLIFTS (65/95, 95/135)

50 HANG POWERCLEANS

40 BOX JUMPS

30 ABMAT SITUPS

20 THRUSTERS

RUN 800 METERS

*EMOM PERFORM 5 BURPEES AT THE TOP OF EVERY MINUTE

FRIDAY, NOVEMBER 27TH 2015

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CrossFit Fannin – CrossFit

OPEN GYM, COACHES WILL WOD WITH YOU…

Metcon (Time)

IN TEAMS OF 4 COMPLETE:

75 BACK SQUATS(95/135)

50 PULLUPS

25 SHOULDER TO OVERHEAD

75 FRONT SQUATS (65/95)

50 PULLUPS

25 SHOULDER TO OVERHEAD

75 OVERHEAD SQUATS (45/65)

50 PULLUPS

25 SHOULDER TO OVERHEAD

*ONCE THE WOD STARTS THE BARBELL CAN’T TOUCH THE GROUND FOR ANYTHING. (WOD COMPLIMENTS OF THE 2012 REGIONALS WOD #4)

PENALTY = 10 BURPEES

THURSDAY, NOVEMBER 26TH 2015

CrossFit Fannin – CrossFit

HAPPY THANKSGIVING!!