Month: October 2015

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