THURSDAY, DECEMBER 17TH 2015

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CrossFit Fannin – CrossFit

*REMEMBER NUTRITION CLASS THIS SATURDAY, DECEMBER 19TH AT 11:00 AM.
*IF YOU HAVE A CHILD IN THE CROSSFIT KIDS PROGRAM AND WANT TO PRE ORDER THEM A SHIRT PLEASE SEND ME THEIR SIZE OR WRITE IT UP ON THE BOARD ON THE SHEET…
*** CHRISTMAS SCHEDULE***
WEDNESDAY DECEMBER 23RD- REGULAR SCHEDULE.
THURSDAY DECEMBER 24TH- 9:00 A.M 1 WOD ONLY
FRIDAY DECEMBER 25TH-CLOSED
SATURDAY-REGULAR SCHEDULE
FRIDAY JANUARY 1ST- CLOSED

Handstand Push-ups (6 STRICT EMOM FOR 6 MINUTES)

SUBS:

HANDSTAND HOLD X 20 SECONDS

STRICT SHOULDER PRESS X 6

Metcon (4 Rounds for time)

EVERY 6 MINUTES FOR 24 MINUTES COMPLETE THE FOLLOWING:

ROW 350 METERS

10 POWERSNATCH(65/95) (95/135)

10 DYNAMIC PUSHUPS(25’s/45’s)

*NOTE TIME EACH ROUND

REST FOR THE REMAINDER OF TIME IF YOU FINISH BEFORE 6 MINUTES EACH SET ( 4 SETS)

WEDNESDAY, DECEMBER 16TH 2015

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CrossFit Fannin – CrossFit

*REMEMBER NUTRITION CLASS THIS SATURDAY DECEMBER 19TH AT 11:00 AM. PLAN ON ATTENDNG.

Push Press (3 X 5)

5 @ 65%

5 @ 75%

5@ 85%

Metcon (Time)

5 ROUNDS FOR TIME OF:

10 PUSH PRESS (65/95)

10 SDHP(SUMO DEADLIFT HIGH PULL)

200 METER RUN

TUESDAY, DECEMBER 15TH 2015

CrossFit Fannin – CrossFit

 

Front Squat (15 MINUTES TO WORK TO A HEAVY SINGLE)

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 9 MINUTES OF:

7 OHS (95/135)

7 TTB

7 BOX JUMPS

CASH-OUT

ROW 250 METERS

10 DIPS

15 KB ABTWIST

25 BICYCLES

*3 ROUNDS NOT FOR TIME.

MONDAY, DECEMBER 14TH 2015

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CrossFit Fannin – CrossFit

Hang Power Clean (EMOM FOR 6 (AS HEAVY AS POSSIBLE BUILDING SETS))

Metcon (4 Rounds for time)

4 ROUNDS FOR TIME OF:

3 HANG POWERCLEANS

3 FRONT SQUATS

3 SHOULDER TO OVERHEAD

400 METER RUN

RXD WEIGHT (95/135)

RXD+ WEIGHT (125/185)

REST 2 MINUTES BTW SETS

**NOTE TIME EACH ROUND WILL HAVE 4 INDIVIDUAL TIMES.

CASH-OUT

TABATA:

ABMAT SITUPS

PLANK HOLDS

8 TOTAL (4 EACH)

SATURDAY, DECEMBER 12TH 2015

CrossFit Fannin – CrossFit

Power Clean (MAX LBS AS A TEAM)

TEAMS OF 3/4 WILL HAVE 12 MINUTES TO WORK TO A GROUP MAX TOTAL LBS.

Metcon (Time)

TEAMS OF 3/4 COMPLETE:

50 SQUAT CLEANS (95/135)

*(SUB POWERCLEAN TO FRONT SQUAT)

8 ROPE CLIMBS (32 KTE)

40 SQUAT CLEANS

6 ROPE CLIMBS(24)

30 SQUAT CLEANS

4 ROPE CLIMBS(16)

*ONLY 1 PARTNER WORKING AT A TIME.

CASH-OUT

OPTIONAL CASHOUT:

RUN 1/2 MILE OR 1 MILE

FRIDAY, DECEMBER 11TH 2015

CrossFit Fannin – CrossFit

Deadlift (5 X 2)

WORK ALL SETS AT 85% OR ABOVE COULD BE UPWARDS 100% IF YOUR PR ISN’T ACCURATE YET.

Metcon (Time)

5 ROUNDS FOR TIME OF:

200 METER RUN

10 DEADLIFTS (125/185)

30 DOUBLE UNDERS (60/90 SINGLES)

CASH-OUT

DB FLAT BENCH AS HEAVY AS POSSIBLE 3 X 8

THURSDAY, DECEMBER 10TH 2015

CrossFit Fannin – CrossFit

COUPLE OF ANNOUNCEMENTS:

1.) SATURDAY, DECEMBER 19TH AT 11:00 EAT TO PERFORM NUTRITION CLINIC. PLAN ON ATTENDING!!!!

2.) SIGN UP’S ON WHITEBOARD FOR THREE THNGS…..
* POSSIBLE 6:45P.M CLASS LET ME KNOW IF YOUR INTERESTED OR PUT YOUR NAME ON THE BOARD.
*CROSSFIT KIDS PROGRAM COMING SOON PLEASE PUT YOUR CHILDS NAME ON BOARD IF INTERESTED…..
*PROGENEX ORDER: PLEASE PUT NAME ON WHITEBOARD IF YOUR NEEDING PROTEIN NOW OR FOR NEXT MONTH.

Rope Climb (1 EMOM FOR 8 MINUTES)

SUB= PULL FROM BUTT TO STANDING OR 4 KTE

Metcon (AMRAP – Reps)

TABATA THESE: (20 SECOND WORK/10 SECOND REST)

8 ROUNDS EACH SCORING TOTAL REPS EACH MOVEMENT:

1. BOX JUMPS (20/24)

2. PULLUPS

3. KB SWING (53/70)

4. AB MAT SITUPS