SATURDAY, FEBRUARY 18TH 2017

CrossFit Fannin – CrossFit


Once you register for open at http://www.crossfit.com you must add crossfit fannin as your team not just your affiliate. To do this log in then click on your name up top then where it says team hit edit and add cff

Metcon (AMRAP – Rounds and Reps)

WITH A PARTNER COMPLETE THE FOLLOWING 25 MINUTE AMRAP:

-400 METER RUN (DIVIDE HOWEVER YOU WANT)

-40 WALL BALLS (14/20) *MUST SWITCH EVERY 10

-30 POWERCLEAN AND JERK (95/135) * MUST SWITCH EVERY 5

-20 BURPEES OVER BAR (JUMP) * SWITCH EVERY 5

FRIDAY, FEBRUARY 17TH 2017

CrossFit Fannin – CrossFit

Bench Press (5 X 2 )

WORKING ALL SETS AT 90%+

Metcon (AMRAP – Rounds and Reps)

ALTERNATING WITH A PARTNER TO COMPLETE ROUNDS GO 14 MINUTE AMRAP OF:

-8 POWERSNATCH (65/95)

-150 METER RUN

-8 PULLUPS

THURSDAY, FEBRUARY 16TH 2017

CrossFit Fannin – CrossFit

Deadlift (1 X 1)

WORK TO TODAY’S HEAVY SINGLE. NOT NECESSARILY A PR.

Metcon (Time)

4 ROUNDS FOR TIME OF:

10 SUMO DEADLIFT HIGH PULL (65/95)

10 SITUPS

10 BOX JUMPS (20/24)

TEENS: Metcon (AMRAP – Rounds and Reps)

WARMUP:

100 METER RUN

5 WALL WALKS 0R 5 HSPU

10 HOLLOW ROCKS

LINE DRILLS + AGILITY WORK

SKILL WORK: HANG POWERCLEAN

WOD: W/ A PARTNER COMPLETE THE FOLLOWING ALTERNATING MOVEMENTS TO COMPLETE ROUNDS FOR 9 MINUTES:

-8 HANG POWERCLEAN

-100 METER RUN

– 8 PULLUPS

WEDNESDAY, FEBRUARY 15TH 2017

CrossFit Fannin – CrossFit


Back Squat (1 PAUSE BACK SQUAT + 2 BACK SQUATS)

-SLOW DESCEND WITH 2 SECOND PAUSE AT BOTTOM.

*WORK TO TODAY’S HEAVY SET

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 9 MINUTES OF:

-7 HPC (65/95) (95/135)

-7 STO

-7 BACK SQUATS

-20 DOUBLE UNDERS ( X 3 X 2 SINGLES)

* MAKE DOUBLE UNDERS A GOOD # 5, 10 ETC.

**COMPARE TO DECEMBER 23RD.

TUESDAY, FEBRUARY 14TH 2017

CrossFit Fannin – CrossFit


DIDN’T POST YESTERDAY BUT LAST WEEK FOR THE CHALLENGE!!!! THE CHALLENGE WILL END ONCE YOU HAVE PERFORMED YOUR WOD ON MONDAY.

Metcon (2 Rounds for time)

2 ROUNDS EACH FOR TIME OF:

-ROW 1000 METERS

-25 THRUSTERS (55/75)

*AT LEAST 3 MINS BTW SETS

*MODIFICATIONS

500 METER ROW

25 THRUSTERS (EMPTY BAR)

CASH-OUT

3 ROUNDS NOT FOR TIME OF:

10 DB FLAT BENCH (AHAP)

20 WEIGHTED SITUPS (PLATE, DB, BALL ETC)

30 DOUBLE UNDERS

*IF WANTING A LITTLE EXTRA WORK TAKE BAR YOU DID WOD WITH AND THROW IN 10 WALKING OH LUNGES AS WELL

TEENS: Metcon (AMRAP – Rounds and Reps)

WARMUP:

200 METER RUN

10 BOX JUMPS

10 WALL BALLS

LINE DRILLS + AGILITY

SKILL: BENCH PRESS

*WORK TO HEAVY SINGLE

WOD:

AMRAP IN 10 MINUTES OF :

-1 CONE DRILL

-8 STO

-8 BOX JUMPS

UPDATES:

CROSSFIT KIDS/TEENS:

OUR STUDY HALL IS NOW READY IN THE BACK. ALL DROP OFF/PICK UPS WILL BE DONE FROM THE BACK.

-ONCE CFK IS OVER THEY WILL NEED THEIR BACKPACKS TO EITHER READ OR COMPLETE HOMEWORK.

-ONCE TEENS ARRIVE OR ONCE IT’S OVER NEED TO READ OR COMPLETE HOMEWORK.

-THIS ROOM NEEDS TO STAY CLEAN AND TIDY. IF A MESS IS MADE IT NEEDS TO BE CLEANED UP. TRASH IN TRASH CAN AND MESSES SWEPT UP.

-ACADEMICS ARE AN IMPORTANT PART TO THE WELL ROUNDED ATHLETE. CROSSFIT FANNIN WANTS TO GIVE THE OPPORTUNITY FOR WORK TO BE COMPLETED SO THAT OUR BUSY CHILDREN CAN GET A GREAT WORKOUT IN FOR THE DAY PLUS COMPLETE THEIR EXPECTED SCHOOL WORK. STUDIES HAVE PROVEN THAT AFTER A WORKOUT THE BRAIN IS AT IT’S PEAK FOR ACADEMICS SO WE WANT TO UTILIZE THIS TIME WELL, THANKS!!

MONDAY, FEBRUARY 13TH 2017

CrossFit Fannin – CrossFit


Clean (6 X 2)

1 CLEAN EVERY 30 SECONDS FOR 6 MINUTES

(12 LIFTS) AROUND 85%

*IF NO CLEAN GO POWERCLEAN + FRONT SQUAT

Metcon (AMRAP – Reps)

18 MINUTE AMRAP OF:

5 SQUAT CLEANS (65/95)(95/135)

100 METER RUN

5 BURPEE PULLUPS

Metcon (Time)

WARMUP:

100 METER RUN

10 AIR SQUATS

5 PUSH TO PIKES

10 SITUPS

LINE DRILLS + AGILITY WORK

SKILL WORK: HANG POWER SNATCH

WOD:

10-9-8-7-6-5-4-3-2-1

HANG POWER SNATCH

SITUPS

*AFTER EACH SET PERFORM 10 DOUBLE UNDERS OR 20 SINGLES

SATURDAY, FEBRUARY 11TH 2017

CrossFit Fannin – CrossFit

Metcon (Time)

FOR TIME COMPLETE:

800 METER RUN (BOTH)

-75 BURPEES

-75 KBS (35/53)

-75 GOBLET SQUATS

-75 HPC (65/95)

-75 PULLUPS

800 METER RUN (BOTH)

*PARTITION REPS HOWEVER YOU LIKE