FRIDAY, DECEMBER 8TH 2017

CrossFit Fannin – CrossFit

Metcon (Time)

TEAMS OF 3 COMPETE:

100 Cal Row

100 Deadlifts (105/145)

80 Cal Row

80 Hang Power Cleans (95/135)

60 Cal Row

60 Front Squats (95/135)

40 Cal Row

40 Push Jerks (95/135)

20 Cal Row

20 Clusters (95/135)

Movements must be completed in order. One barbell for all three athletes. Only one athlete works at a time.

RX LOADS:

PRETEENS (25/35DL) (15/25)

TEENS AND MASTERS(65/95 DL) ( 35/55)

NEW CROSSFIT FANNIN MEMBERS

Welcome our two members from this week’s foundations class:

1. Paul Thistle

2. Aaron Thistle

THURSDAY, DECEMBER 7TH 2017

CrossFit Fannin – CrossFit


Deadlift (1 x 12)

1 rep every 30 seconds for 6 minutes

*should be btw 80-85% of 1rm

Stay same weight across all sets

(AMRAP – Rounds and Reps)

10 Rounds:

As many rounds as possible in 1:00

5 Wallball (14/20) (20/30)

5 situps

Rest 1:00

*Pick up where you left off each round

Score total round and reps

WEDNESDAY, DECEMBER 6TH 2017

CrossFit Fannin – CrossFit


Metcon (4 Rounds for time)

4 rounds EACH for time of:

-300 meter row

– 10 db powersnatch (alternating)

-10 db squats

RX 35/55

RX+ 50/70

PRETEENS 15/20

TEENS: 20/35

MASTERS: 20/35

CASH-OUT

3 rounds of:

20 weighted situps

10 bent over row

30-60 second plank hold

10 hollow rocks-10 sec superman

UPDATES:

Make sure to get your shirt order in I will place order tomorrow

uafternoon.

Make sure you follow crossfit Fannin on instagram and

Facebook!!!!

-check out our new rx divisions for masters and preteens/ teens…

TUESDAY, DECEMBER 5TH 2017

CrossFit Fannin – CrossFit


Power Clean (1 x 16)

1 powerclean every 30 secs for 8 minutes same weight across all lifts btw 80-90%

Metcon (AMRAP – Reps)

20 minutes every minute on minute:

Minute 1 – 10 Burpee Box Jump Overs (20/24) *can hit on box or go over dont have to open hips

Minute 2 – 35 double unders (singles x 2)

Minute 3 – 15 kb swings (53/70)

Minute 4- 12 pullups

Minute 5- Rest

* will record total reps

* with these wods each person scales the numbers appropriately so that you have 10/15 seconds of rest each minute

MONDAY, DECEMBER 4TH 2017

CrossFit Fannin – CrossFit

Bench Press (10-8-6-4-2)

15 minutes

Metcon (Time)

For time complete:

– run 2 laps

-10 powerclean and jerks

– run 1 lap

– 8 powerclean and jerks

– 400 meter run

-6 powerclean and jerks

-200 meter run

-4 powerclean and jerks

-100 meter run

– 2 powerclean and jerks

Rx=

75/85/95/105/115

95/105/115/125/135

RX+=

95/105/115/125/135

115/135/155/175/195

Row-

900/700/500/300/100

SATURDAY, DECEMBER 2ND 2017

CrossFit Fannin – CrossFit


UPDATES:

If you have any unpaid balances please take care of these.

I need to have a email (ashleyherendon@gmail.com) within 5 days of the 1st of the month for cancelled memberships. Otherwise no refunds will be issued.

Metcon (Time)

DECK OF CARDS”

With a partner complete a full deck of cards:

HEART= HSPU

CLUB= SDHP (KB 53/70)

SPADE= OHS (65/95)

DIAMOND= 100 meter run

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.

FRIDAY, DECEMBER 1ST 2017

CrossFit Fannin – CrossFit

Power Snatch (1 x max reps)

6 minutes I go you go with a partner

You choose loads

Record weight and team total reps

Metcon (AMRAP – Rounds and Reps)

18 minute amrap alternating movements with a partner:

-150 meter run

-10 powersnatch (65/95)

-15 wall balls (14/20)