WEDNESDAY, JANUARY 13TH 2016

CrossFit Fannin – CrossFit

Pull-ups (1 STRICT, 1 KIPPING)

Metcon (Time)

3 ROUNDS FOR TIME OF:

15 CALORIE ROW

20 1 ARM DUMBELL SNATCH ( ALTERNATING ARMS)

(35/50) (50/70)

30 ABMAT SITUPS

40 DOUBLE UNDERS

CASH-OUT

PICK A SKILL AND WORK ON IT OR CHALLEGE SOMEONE TO A LADDER

TUESDAY, JANUARY 12TH 2016

CrossFit Fannin – CrossFit

Clean

8 ROUNDS OF EVERY MINUTE COMPLETE THE FOLLOWING:

MINUTES 1 AND 2: 3 REPS

MINUTES 3 AND 4: 2 REPS

MINUTES 5-8: 1 REP

*ADD WEIGHT EACH MINUTE STARTING AROUND 70% ENDING AROUND 95%+

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

MONDAY, JANUARY 11TH 2016

CrossFit Fannin – CrossFit

DRESS WARM TODAY!!!

Back Squat (4 X 4)

ACROSS ALL SETS AT 80% OF 1 RM

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 10 MINUTES OF:

5 THRUSTERS (75/115)

7 HRPU

100 METER RUN

*COULD BE 150 ROW FOR CHILLY AM GROUP.

SATURDAY, JANUARY 9TH 2016

feeling

 

CrossFit Fannin – CrossFit

COACHES WILL WOD WITH CLASS TODAY…

Metcon (Time)

TEAMS OF 2 COMPLETE:

STATION 1:

1000 METER ROW

100 SHOULDER PRESS (75/115)

STATION 2:

100 DOUBLE UNDERS

100 BURPEES

STATION 3:

100 ABMAT SITUPS

100 KB SWINGS (53/70)

STATION 4:

2 LAPS (1 RUN 1 REST RELAY STYLE)

(FINISHING ON THE LAST RUN)

-SPLIT REPS AS MUCH AS YOU WANT.

-MUST COMPLETE STATION BEFORE MOVING ON.

FRIDAY, JANUARY 8TH 2016

CrossFit Fannin – CrossFit

Deadlift (5 X 2 BTW 85%-95%)

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
“Linda”

10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlift (1.5 bodyweight/bodyweight)

Bench Press (bodyweight/.75 bodyweight)

Power Clean (.75 bodyweight)

THURSDAY, JANUARY 7TH 2016

CrossFit Fannin – CrossFit

*JUMP ROPES TODAY….ALL AFTERNOON.

Bench Press (5 @ 75%, 3 @ 85, 1 @95 )

Metcon (Time)

4 ROUNDS FOR TIME OF:

400 METER RUN

10 PULLUPS

10 BURPEES

CASH-OUT

TABATA THESE:

HS HOLDS

PLANKS

BICYLES

WEDNESDAY, JANUARY 6TH 2016

CrossFit Fannin – CrossFit

THURSDAY, JANUARY 7TH JUMP ROPE COMPANY ALL AFTERNOON. WILL CUSTOMIZE A ROPE TO YOUR HEIGHT AND TECHNIQUE.

3 POSITION POWERSNATCH (12-15 MINUTES (BUILDING SETS) AHAP)

HIGH HANG, HANG, FLOOR

Metcon (Time)

5 ROUNDS FOR TIME OF:

6 POWER SNATCH (75/115)

9 ALTERNATING FRONT RACK LUNGES

12 WALL BALLS (14/20)

CASH-OUT

3 ROUNDS NOT FOR TIME OF:

10 DUMBBELL FLAT BENCH (AHAP)

10 HRPU

15 ABMAT SITUPS