THURSDAY, FEBRUARY 15TH 2018

CrossFit Fannin – CrossFit


Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP of:

150 meter run

15 deadlifts (75/115)

15 push press

15 abmat situps

Teens/Masters (33/55)

CASH-OUT

1.RUN/ROW AS USUAL

2. SHOULDER WORK WITH CHANGE PLATES

3. 2/3 ROUNDS OF:

DB FLAT BENCH AHAP X 10

SUPINE RING ROWS W/ FEET ON BOX X 5-10 REPS

TRUE PUSHUPS ON PVC WITH FEET ON MEDBALL X 10 REPS

STRICT PULLUPS 5-10 REPS

WEDNESDAY, FEBRUARY 14TH 2018

CrossFit Fannin – CrossFit

Shoulder Press (1×1)

work to heavy single

Metcon (5 Rounds for time)

5 rounds each for time of:

-Row 250/350

-9 Thrusters (65/95)(95/135)

-35 Double Unders

Singles x 2

Rest approx. 2 minutes.

Teens/masters 35/55

TUESDAY, FEBRUARY 13TH 2018

CrossFit Fannin – CrossFit


Metcon (AMRAP – Rounds and Reps)

10 MINUTE AMRAP OF:

“CINDY”

-5 PULLUPS

-10 PUSHUPS

-15 AIR SQUATS

*MAKE SURE PUSHUPS ARE FULL RANGE OF MOTION AND AIR SQUATS ARE TO DEPTH AND OPEN HIPS UP TOP. NO SLOPPY MOVEMENTS.

REST 10 MINUTES THEN COMPLETE:

Metcon (Time)

21-15-9 REPS OF:

-ALT. DB POWERSNATCH (35/50)

-BURPEE BOX JUMPS ON/OVERS (20/24)

*MUST FACE BOX

55+ AND 14/15 -20/35 AND STEP UP ALLOWED ON 55+

CASH-OUT

RUN/ROW/OR SKILL WORK

UPDATES:

DEXA BODY SCAN WILL BE BACK MARCH 10TH. BLOCK THE DATE FOR YOUR POST SCAN!!!!!

MONDAY, FEBRUARY 12TH 2018

CrossFit Fannin – CrossFit

Power Clean (1×1)

Work to today’s heavy single powerclean or clean

Metcon (Time)

For time complete:

Run 1 lap (2 laps)

-9 hang clean & jerk

(75/105)(105/145)

Run 1 lap (2 laps)

-6 hang clean & jerk

(95/125)(125/165)

Run 1 lap ( 2 laps)

-3 hang clean & jerks

( 115/145)(145/185)

SATURDAY, FEBRUARY 10TH 2018

CrossFit Fannin – CrossFit

Metcon (Time)

DECK OF CARDS”

With a partner complete a full deck of cards:

HEART= Situps with 25/45 lb plate

CLUB= box steps ups (20/24) (26s/35s kb)

SPADE= Push Press (65/95)

DIAMOND= Hand Release Push Ups

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.

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FRIDAY, FEBRUARY 9TH 2018

CrossFit Fannin – CrossFit

Warm-up

WARMUP UP THE MOVEMENTS REALLY WELL BEFORE THE START OF THE WOD.

MAKE TTB BE MANAGABLE SETS

BE SMOOTH ON THE DU

AND HAVE AN IDEA ON 1’S OR SETS ON THE CLEANS.

2016 WAS OUR FIRST OPEN SO IF YOU DID THIS ONE YOU CAN SEE WHERE YOU STAND COMPARED TO THEN.

**THIS WILL BE OUR LAST OPEN PREP FRIDAY . THE ACTUAL 2018 OPEN WILL BEGIN IN 2 WEEKS! MAKE SURE YOU SIGN UP OR TAKE THE JUDGES COURSE IF YOU ARE WANTING TO JUDGE.

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

THURSDAY, FEBRUARY 8TH 2018

CrossFit Fannin – CrossFit

Snatch (4×4)

5 minutes to warmup

Then

Every 30 seconds for 4 minutes complete 2 snatches

-goal is load that can be tap n go

*if no snatch then powersnatch overhead/front squat

Metcon (AMRAP – Rounds and Reps)

00:00-15:00

Each person runs 1 mile for time

Note your mile time in the box

At 15:00-25:00 WITH A PARTNER

10 MINUTE AMRAP OF:

-10 OVERHEAD SQUATS (65/95)

-10 BOX JUMPS (20/24)

-10 1 ARM DB POWERSNATCH (35/55)

Alternating movements to complete rounds only scoring amrap note individual run time in box

**MILE IS 3 LAPS + 150 METER