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

WEDNESDAY, DECEMBER 30TH 2015

CrossFit Fannin – CrossFit

Front Squat (3@65%, 3@70, 3 @75, 3@80, 3@85)

NO MORE THAN 2 MINUTES BTW SETS

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 12 MINUTES OF :

6 DOUBLE KB FRONT SQUATS (53s, 35s)

9 KB SWINGS

12 ONE ARM KB SHOULDER TO OVERHEAD(ALTERNATING EACH REP)

*COULD BE SINGLE KB OR DB

TUESDAY, DECEMBER 29TH 2015

CrossFit Fannin – CrossFit

Power Snatch (POWERSNATCH + HANG POWER SNATCH)

7 SETS (BUILDING)

RXD WORK ON CATCHING IN A SQUAT SO KEEP WEIGHT LOAD LOWER.

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 10 MINUTES OF:

3 HANG POWER SNATCH (115/75)

7 BOX JUMPS (20/24)

CASH-OUT

3 ROUNDS NFT:

5/10 DIPS

25 ABMATS

30 DOUBLE UNDERS (60/90)

MONDAY, DECEMBER 28TH 2015

CrossFit Fannin – CrossFit

REGULAR SCHEDULE THIS WEEK. CLOSED NEW YEARS DAY. JANUARY 1ST (FRIDAY)

Metcon (Time)

FOR TIME COMPLETE:

RUNNING “CINDY”

400 METER RUN

5 ROUNDS OF CINDY

400 METER RUN

5 ROUNDS OF CINDY

400 METER RUN

5 ROUNDS OF CINDY

400 METER RUN

5 ROUNDS OF CINDY

*TIME CAP 45 MINUTES

**SCALE RUN APPROPRIATELY AND SCALE CINDY 3/4 ROUNDS IF NECESSARY…

SATURDAY, DECEMBER 26TH 2015

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CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

TEAMS OF 2 COMPLETE:

20 MINUTE AMRAP OF :

50 SHOULDER TO OVERHEAD

-1 PARTNER WORKS ONLY WHILE THE OTHER PARTNER HOLDS A HANDSTAND.SWITCH AS NEEDED.

50 WALLBALLS (14/20)

-1 PARTNER WORKS WHILE THE OTHER HOLDS THE BAR IN BACK RACK POSITION. SWITCH AS NEEDED

-200 METER RUN (BOTH)

CASH-OUT

100 PARTNER MEDBALL SITUPS

THURSDAY

download

STACEY AND I ( &BRADY)  WOULD LIKE TO TAKE A MOMENT AND THANK EACH AND EVERY ONE OF OUR CROSSFIT FANNIN FAMILY MEMBERS FOR YOUR DEDICATION AND HARD WORK. WITHOUT Y’ALL THE GYM WOULDN’T EXIST. I LOVE THIS JOB SO MUCH AND FIND SO MUCH REWARD IN WATCHING EACH ONE OF YOU GROW DAILY AND REALIZE HOW AWESOME YOU ARE AND WHAT YOUR CAPABLE OF .  WE WISH YOU THE BEST CHRISTMAS EVER AND MAY GOD BLESS YOUR FAMILY TO THE FULLEST…..

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 12 MINUTES OF:

10 BURPEE BOX JUMPS(20/24)

30 DOUBLE UNDERS (60,90 SINGLES)

GOAT DAY…

PICK A SKILL (S) AND WORK ON IT OR WILL MAKE A SHORT WOD WITH THEM…

WEDNESDAY, DECEMBER 23RD 2015

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THIS IS HOW YOU FEEL POST “12 DAYS OF CHRISTMAS WOD”

CrossFit Fannin – CrossFit

 

Power Snatch (7 X 2 (BUILDING SETS) )

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 15 MINUTES OF:

10 POWER SNATCH (95/135)

100 METER RUN

10 DEADLIFTS(95/135)

100 METER ROW

*IF THE ROW IS TAKEN GO WITH THE RUN. COULD ALSO START WITH THE ROW.