Month: October 2015

SATURDAY, OCTOBER 17TH 2015

*PLEASE TAKE A MOMENT TO READ THIS ARTICLE…..(ESPECIALLY WOMEN) https://crossfitfms.wordpress.com/2012/07/20/the-fear-of-bulkiness-and-crossfit/ CrossFit Fannin – CrossFit Front Squat (1 X10 ( 1 ATTEMPT TO FIND A 10 REP MAX)) Metcon (Time) 4 ROUNDS FOR TIME OF: 15 KB SWINGS (35/53) (RX’D+ 53/70) 12 MED BALL CLEANS…

FRIDAY, OCTOBER 16TH 2015

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP IN 10 MINUTES OF: 8 WALL BALLS (14/20) 10 DEADLIFTS (125/185) 12 1 ARM DB SNATCH (30/50) (50/70) CASH-OUT PICK A “GOAT” OR TWO AND WORK ON THEM TODAY!!!!

THURSDAY, OCTOBER 15TH 2015

  CrossFit Fannin – CrossFit KB BENCH PRESS (4 SETS OF 10) AFTER EACH SET PERFORM 5 STRICT HSPU ( KNEELING SHOULDER PRESS AS HEAVY AS POSSIBLE) Metcon (Weight) EVERY MINUTE ON THE MINUTE FOR 24 MINUTES COMPLETE: 1: 8 BURPEES TO JUMP TOUCH…

WEDNESDAY, OCTOBER 14TH 2015

CrossFit Fannin – CrossFit Max Height Box Jump (Distance) Max Height Box Jump Metcon (Time) 4 ROUNDS FOR TIME OF: 5 POWER SNATCHES (95/135) (115/155) 10 BOX JUMP ON AND OVERS RUN 1 LAP AROUND BUILDING CASH-OUT TABATA THESE: ( 4 ROUNDS EACH) BICYCLES…

TUESDAY, OCTOBER 13TH 2015

CrossFit Fannin – CrossFit Push Jerk (5 X 3 INCREASING LOADS TO MAX LOAD AT 3 REPS) Metcon (AMRAP – Rounds and Reps) AMRAP 4 MINUTES OF: 3 HANG POWERCLEANS(95/135) 5 PUSH JERKS(SAME WEIGHT) 7 TOES TO BAR REST 1 MINUTE 2 MINUTES MAX…

MONDAY, OCTOBER 12TH 2015

  CrossFit Fannin – CrossFit 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 Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP…

SATURDAY, OCTOBER 10TH 2015

  CrossFit Fannin – CrossFit Metcon (AMRAP – Reps) TEAMS OF 2 COMPLETE: 26 MINUTE TO COMPLETE: PARTNER 1 RUNS A 400 METER RUN PARTNER 2 COMPLETES MAX HANG POWER CLEANS (95/135) * WHEN RUNNER RETURNS SWITCH PARTNER 1 RUNS A 400 METER RUN…

FRIDAY, OCTOBER 9TH 2015

      CrossFit Fannin – CrossFit Warm-up 500 METER ROW 10 KB DEADLIFTS 10 BOX JUMPS Sumo Deadlift High Pull (6 X 3 (BUILDING WEIGHT EACH SET)) Metcon (Time) DEADLIFTS ( #275/#185) 10-9-8-7-6-5-4-3-2-1 BOX JUMPS (30/24) 1-2-3-4-5-6-7-8-9-10 *ATHLETE PERFORMS 10 DEADLIFT 1 BOX…

THURSDAY, OCTOBER 8TH 2015

CrossFit Fannin – CrossFit Power Snatch (2 REPS EVERY MINUTE FOR 10 MINUTES (80%)) Metcon (AMRAP – Rounds and Reps) AMRAP IN 15 MINUTES OF: 5 OHS (95/135) (110/150) 7 KNEES TO ELBOWS 10 WALL BALLS 100 METER RUN

WEDNESDAY, OCTOBER 7TH 2015

“ CrossFit Fannin – CrossFit “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups 20 MINUTE TIME CAP… SHOULDER TO OVERHEAD (5 SETS OF 5 (ACROSS) @ 75% 1RM PUSH JERK) Weighted Sit-ups (3 X 20) 25/45…

TUESDAY, OCTOBER 6TH 2015

CrossFit Fannin – CrossFit Front Squat (BUILDING SETS) 3@ 65% 2 @75% 1@ 80% 1@85% 1@90% 2 ROUNDS OR 20 MINUTES Metcon (6 Rounds for time) EVERY 2 MINUTES FOR 12 MINUTES COMPLETE: MINUTE 1: 6 BACK SQUATS (105/145) (135/175) MINUTE 2: 12 BURPEES…

MONDAY, OCTOBER 5TH 2015

CrossFit Fannin – CrossFit Powerclean and jerk ladder on the minute (AMRAP – Rounds and Reps) With a continuously running clock do 1 Power Clean and Jerk (135/95) the first minute, 2 Power Clean and Jerks the second minute, 3 Power Clean and Jerks…