THURSDAY, FEBRUARY 18TH 2016

CrossFit Fannin – CrossFit

Push Jerk (FIND A HEAVY 3 REP FOR THE DAY(15 MINUTES))

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 12 MINUTES OF:

8 PULLUPS

10 WALL BALLS (14/20)

12 DEADLIFTS (95/135)

WEDNESDAY, FEBRUARY 17TH 2016

CrossFit Fannin – CrossFit

Gymnastics

3 ROUNDS OF:

30 DOUBLE UNDERS

10 HSPU

Metcon (Time)

3 ROUNDS OF:

RUN 1 LAP

15 KBS (53/70)

15 BOX JUMP ON AND OVERS

TUESDAY, FEBRUARY 16TH 2016

CrossFit Fannin – CrossFit

Front Squat (6 X 3)

3/4 SECOND ON WAY DOWN. WITH A 1 SEC. PAUSE AT BOTTOM THEN DRIVE OUT AND 1 SECOND REST UP TOP BEFORE DESCENDING AGAIN.

*building sets

*enter last weight load in wodify

*starting around 75%

Metcon (Time)

ALTERNATING WITH A PARTNER:

10 ROUNDS TOTAL (5 EACH)

10 CALORIE ROW OR 100 METER RUN

10 FRONT SQUATS (95/135)

CASH-OUT

2 ROUNDS OF:

60 SECOND PLANK HOLD FROM ELBOWS

30 SECOND LEFT SIDE PLANK

30 SECOND RIGHT SIDE PLANK

MONDAY, FEBRUARY 15TH 2016

CrossFit Fannin – CrossFit

REMEMBER THIS WEEK 5:30 AM GOES TO MONDAY, TUES, THURSDAY, AND FRIDAY.

POWERCLEAN CYCLE (EMOM FOR 4 MINUTES COMPLETE 5 POWERCLEANS)

EMOM FOR 4 MINUTES COMPLETE 5 POWERCLEANS

EMOM FOR 4 MINUTES COMPLETE 3 POWERCLEANS

EVERY 30 SECONDS COMPLETE 1 PC FOR 4 MINUTES

REST 1 MINUTE BTW SETS
EMOM FOR 4 MINUTES COMPLETE 5 POWERCLEANS

EMOM FOR 4 MINUTES COMPLETE 3 POWERCLEANS

EVERY 30 SECONDS COMPLETE 1 PC FOR 4 MINUTES

REST 1 MINUTE BTW SETS

ADD WEIGHT FROM OCT. 12TH

Metcon (Time)

FOR TIME COMPLETE:

21-15-9 REPS OF:

THRUSTERS 65/95

BAR FACING BURPEES

SATURDAY, FEBRUARY 13TH 2016

CrossFit Fannin – CrossFit

Metcon (Time)

TEAMS OF 2 COMPLETE:

60 DEADLIFTS (65/105)

RUN 200 METER

60 KBS SWINGS (53/35)

RUN 200 METER

60 ABMAT SITUPS

RUN 200 METER

60 BURPEES

RUN 400 METER

60 PULLUPS

RUN 200 METER

60 OHS

RUN 200 METER

60 SQUAT CLEANS

RUN 200 METER

* 1 PERSON ON THE BAR

*BOTH PARTNERS RUN

FRIDAY, FEBRUARY 12TH 2016

CrossFit Fannin – CrossFit

MANMAKERS (3 X 5 AHAP BUILDING SETS)

FOR DEMO ON MANMAKERS:

https://www.youtube.com/watch?v=iMNnvhg1JcM

Metcon (Time)

3 ROUNDS FOR TIME OF:

400 METER RUN

10 POWERCLEANS (135/185)

*MAKE THE POWERCLEAN CHALLENGING

THURSDAY, FEBRUARY 11TH 2016

CrossFit Fannin – CrossFit

Gymnastics

3 ROUNDS OF:

MUSCLE UPS 3-6

PISTOLS 7-10

*MUSCLE UP SCALE = PULL-UP PROGRESSIONS

PISTOLS= SQUAT TO PLATES OR WITH A BAND OR ROLLUPS

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 10 MINUTES OF:

5 SHOULDER TO OVERHEAD (105/155)

10 BOX JUMP OVERS (20/24)

15 KB SWINGS (35/53)

WEDNESDAY, FEBRUARY 10TH 2016

CrossFit Fannin – CrossFit

SNATCH GRIP JERK FROM THE BACK (10 MINUTES TO HEAVY SINGLE)

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 15 MINUTES OF:

200 METER RUN

10 HSPU

25 DOUBLE UNDERS

TUESDAY, FEBRUARY 9TH 2016

CrossFit Fannin – CrossFit

Hang Power Snatch (EMOM FOR 10 (2 REPS CLIMBING))

Metcon (4 Rounds for reps)

4 sets of:

Complete as many rounds and reps as possible in 3 minutes of:

10 Power Snatch (95/65 lbs – NO DROPPING THE BARBELL)

5 Burpee over bar

5 Toes to Bar

Rest 3 minutes between sets

MONDAY, FEBRUARY 8TH 2016

CrossFit Fannin – CrossFit

STARTING FEBRUARY 15TH THE 5:30 AM CLASS WILL BE MONDAY, TUESDAY, THURSDAY, AND FRIDAY.

Deadlift (8 x 2)

all sets at 85% of 1 rep max followed by 3 box jumps each set (30/36) scale as needed but make the box jump explosive.

Metcon (Time)

4 rounds for time of :

10 pullups

10 deadlifts (95/135)

10 back squats (95/135)

10 abmat situps

SATURDAY, FEBRUARY 6TH 2016

CrossFit Fannin – CrossFit

Metcon (Weight)

TEAMS OF 4

15 MINUTES TO WORK UP TO A TEAM TOTAL MAX LBS LIFTED ON:

OVERHEAD SQUAT

*ONCE EACH MEMBER REACHES THEIR MAX LOAD YOU WILL HAVE A TOTAL OF 4 MAX LIFTS=TEAM TOTAL

Metcon (Time)

TEAMS OF 4 COMPLETE THE FOLLWING:

2 PEOPLE WORKING TOGETHER ON EACH SECTION CAN SWITCH WHENEVER NEEDED MUST COMPLETE EACH SECTION BEFORE MOVING ON:

100 CAL ROW/ 100 DEADLIFTS

80 CAL ROW/ 80 HPC

60 CAL ROW/ 60 FRONT SQUATS

40 CAL ROW/ 40 STO

20 CAL ROW/ 20 SQUAT CLEAN THRUSTERS

*RXD= 95/135

FRIDAY, FEBRUARY 5TH 2016

CrossFit Fannin – CrossFit

Bench Press (6 X 2 BTW 85% AND 95% )

ALL SETS SAME NUMBER (WARM UP TO THAT NUMBER THEN START FIRST SET OF SIX.

*COULD GRAB A PR IF YOUR FEELING IT….

Metcon (Time)

5 ROUNDS FOR TIME OF:

8 SHOULDER TO OVERHEAD (95/135)

10 KBS (53/70)

30 DOUBLE UNDERS (MODIFICATIONS 60-90 SINGLES)