THURSDAY, JANUARY 14TH 2016

CrossFit Fannin – CrossFit

plan on practicing your nutrition over the next week or so because starting January 25th we will draw for partners beginning January 20th. Put your name on the whiteboard if your wanting to participate in the challenge. The challenge will last 5 weeks. Once you have a partner you will get a set of “rules”. If either partner breaks any food rule, then the other partner pays the penalty for that week.
ALSO REGISTRATION FOR THE CROSSFIT OPEN STARTS JANUARY 14TH. WILL POST DETAILS ON HOW TO SIGN UP TODAY AND TOMORROW.

Snatch (EMOM FOR 10 MINUTES )

COULD BE BUILDING SETS.

STAYING AT LEAST 85% OF 1RM MOST SETS.

*COULD BE POWERSNATCH

Metcon (Time)

FOR TIME:

400 METER RUN

21 GOBLET SQUATS(35/53) (53/70)

21 HSPU

400 METER RUN

15 GOBLETS SQUATS

15 HSPU

400 METER RUN

9 GOBLET SQUATS

9 HSPU

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

TUESDAY, JANUARY 5TH 2016

CrossFit Fannin – CrossFit

JANUARY 7TH JUMP ROPE COMPANY ALL AFTEROON.

Overhead Squat (12 MINUTES TO WORK TO A HEAVY SINGLE (FROM FLOOR))

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 20 MINUTES OF:

10 OHS (75/115) (95/135)

10 KB SWINGS (35/53) (53/70)

10 BOX JUMPS (20/24)

CASH-OUT

ROW 2/3 ROUNDS OF 500 METER ROW

MONDAY, JANUARY 4TH 2016

CrossFit Fannin – CrossFit

FEW THINGS FOR THE WEEK:
1. REMEMBER TO WRITE UP A GOAL ON THE WHITEBOARD.
2. JUMP ROPE COMPANY WILL BE HERE ALL AFTERNOON JANUARY 7TH (THURSDAY)

POWERCLEAN EMOM

EMOM FOR 4 MINUTES COMPLETE 5 POWERCLEANS

REST 1 MINUTE

EMOM FOR 4 MINUTES COMPLETE 3 POWERCLEANS

REST 1 MINUTE

EVERY 30 SECONDS COMPLETE 1 POWERCLEAN FOR 4 MINUTES
ADD 5 LBS TO EACH CYCLE FROM OCTOBER 12TH.

Metcon (6 Rounds for time)

EVERY 3:00 MINUTES COMPLETE THE FOLLOWING:

6 ROUNDS OF :

5 HANG POWERCLEANS (95/135) (125/185)

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

3 PUSH JERKS (95/135) (125/185)

*REST TIME REMAINING OF THE 3:00 MINUTE ROUND.

CASH-OUT

100 DOUBLE UNDERS OR 200/300 SINGLES.

SATURDAY, JANUARY 2ND 2016

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CrossFit Fannin – CrossFit

THINK ABOUT SOME GOALS YOU WOULD LIKE TO REACH IN 2016. COULD BE A PR LIFT OR MAYBE ACHIEVEMENT OF A CERTAIN SKILL. WHATEVER IT IS WRITE IT DOWN ON THE WHITEBOARD AND WHEN YOU ACCOMPLISH IT WE WILL ERASE IT OFF AND KEEP GOING FORWARD. LETS MAKE THIS YEAR THE BEST EVER!!!!!

**REMEMBER JANUARY 7TH THE JUMP ROPE COMPANY https://www.mutesportsequipment.com/ WILL BE BACK FOR ANYONE WHO IS INTERESTED IN THEIR OWN CUSTOM JUMP ROPE. THEY ARE AWESOME TO WORK WITH AND THE BONUS IS THEIR LOCAL.
I HAVE HAD A TON OF JUMP ROPES; HANDS DOWN MY FAVORITE SO FAR. THEY WILL BE WITH US ALL AFTERNOON.

Clean (20 MINUTES TO WORK TO A HEAVY SINGLE)

Metcon (AMRAP – Rounds and Reps)

10 MINUTE AMRAP OF:

TEAMS OF 2 COMPLETE:

3 POWERCLEANS (95/135) (125/185)

6 BOX JUMPS(20/24) (24/30)

9 HRPU

*ONLY 1 PARTNER WORKING AT A TIME.

*RECORD TOTAL ROUNDS/REPS

THURSDAY, DECEMBER 31ST 2015

CrossFit Fannin – CrossFit

HAPPY NEW YEAR!

Deadlift (10 MINUTES TO WORK TO HEAVY TRIPLE)

HANDS CAN’T LEAVE BAR

Metcon (Time)

7 ROUNDS FOR TIME OF:

7 DEADLIFTS (135/205)

21 DOUBLE UNDERS

15 ABMAT SITUPS