FRIDAY, OCTOBER 13TH 2017

CrossFit Fannin – CrossFit


Metcon (AMRAP – Reps)

Teams of 4 20min AMRAP:

One person at each station rotate when station ahead clears

-8 DB man makers (35/55)

-20 wall balls (14/20)

-400m run

-5 Burpee pullups

At 20:00 10 min AMRAP Row for calories Score: total reps + total calories

video of manmaker click here: https://www.youtube.com/watch?v=iMNnvhg1JcM

Scoring:

once one person clears the full cylce that equals 433 reps so when all four clear first cycle its 1,732 reps for example. Once 20 minute time is up tally up any extra reps then you will add total calories to group total at the end. It should be a pretty large number.

THURSDAY, OCTOBER 12TH 2017

CrossFit Fannin – CrossFit

UPDATES:

8:15 class tomorrow will start at 8:00

Power Clean (1 x 1)

15 mins to work to today’s heavy single

Metcon (Time)

For time complete:

Run 2 laps

-21 hang cleans

Run 1 lap

-15 hang cleans

Run 200 meters

-9 hang cleans

Rx-85/115

Rx+-110/150

Scales for clean will be hpc to front squat each rep

Row- 1000/500/250

WEDNESDAY, OCTOBER 11TH 2017

CrossFit Fannin – CrossFit

Metcon (3 Rounds for time)

4 rounds each for time of:

-300 meter row

-10 STO (65/95) (95/135)

-8 box jumps (20/24)

-6 Pullups

Rest 2/3 minutes btw sets

CASH-OUT

Tabata parner plank holds with weight (ahap)

8 rounds each

can divide however you want. 16 total (8 each)

TUESDAY, OCTOBER 10TH 2017

CrossFit Fannin – CrossFit

Bench Press (1 x 2 )

10-8-6-4-2

Metcon (AMRAP – Rounds and Reps)

12 minute amrap of:

-6 left arm kb swing

-6 left arm kb powerclean

-6 left arm kb sto

-8 hspu

-6 right arm kb swing

-6 right arm kb powerclean

-6 right arm sto

Rx 35/53

-kb swing is a Russian swing to eye level

Scales lighter loads or db

Hspu-shoulder press standing w barbell or challenging vertical box hspu

MONDAY, OCTOBER 9TH 2017

CrossFit Fannin – CrossFit

Front Squat (1 x 1)

20 minutes to work to today’s heavy single

*make sure your wrists are loose spend at least 3 minutes stretching each one

Metcon (Time)

For time complete:

40-30-20-10 reps of:

-wall balls (14/20)

-double unders

* after each set run 200 meters

* singles x 3

* row=300 meters

SATURDAY, OCTOBER 7TH 2017

CrossFit Fannin – CrossFit

Metcon (Time)

In teams of 2 complete:

Run 400 ( together)

60 powersnatch (55/75)

Run 400 ( together)

60 powersnatch (65/95)

Run 400 (together)

60 powersnatch (75/115)

Run 400 (together)

Rx+ (65/75/85)(85/105/125)

Divide reps however you want but you will add your weight each round

FRIDAY, OCTOBER 6TH 2017

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

In teams of 2 completing full rounds complete a 18 minute amrap of:

-10 kb swings (35/53)

-150 meter run

-10 1 arm db powersnatch (35/55)

*must clap off each exchange.

Metcon (AMRAP – Reps)

“ROWLING”

10 rounds of:

row 100 meters (for every meter you row under or over 100 = burpees. Person with lowest score wins.

for example if you row:

1: 98 meters = 2 burpees

2: 105 meters = 5 burpees

etc…..

*Burpee penalty is immediately after each row.

*This is every person for themselves no teams/partners

**Remember on the whiteboard whoever is last is first. And whoever is first is last!!!!