Month: March 2016

THURSDAY, MARCH 17TH 2016

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) 9 MINUTE AMRAP OF : 5 SUMO DEADLIFT HIGH PULL 10 HANG POWERSNATCH 25 DOUBLE UNDERS (50 SINGLES) WEIGHT LOADS (55/85) (75/95) MOBILITY/STRETCHING

WEDNESDAY, MARCH 16TH 2016

CrossFit Fannin – CrossFit Bar Muscle-ups (15 MINUTES) 15 MINUTES OF SKILL WORK: 3 ROUNDS OF: -3 TO 5 BAR MUSCLE UPS OR 5 CHEST TO BAR OR 5 PULLUPS -30 UNBROKEN DU OR 90 SINGLES (COULD PICK A SMALLER NUMBER FOR DU) -20…

TUESDAY, MARCH 15TH 2016

CrossFit Fannin – CrossFit Clean (EVERY 90 SECS FOR 15 MINUTES) EVERY 90 SECONDS FOR 15 MINUTES COMPLETE (10 SETS) OF HANG CLEAN + FULL CLEAN * MODIFICATION HANG POWER CLEAN TO FULL POWERCLEAN *BUILDING SETS Metcon (Time) FOR TIME COMPLETE: 400 METER RUN…

MONDAY, MARCH 14TH 2016

CrossFit Fannin – CrossFit GREAT JOB ON SECOND CHANCE DAY……PROUD OF ALL THE EFFORT AND HARD WORK EVERYONE PUTS IN. Push Jerk (2 EVERY 30 SECONDS FOR 6 MINUTES) SOMEWHERE ABOVE 80/85% + Metcon (AMRAP – Rounds) 21 MINUTE INTERVAL CYCLE: EVERY MINUTE ON…

SATURDAY, MARCH 12TH 2016

CrossFit Fannin – CrossFit GREAT JOB ON 16.3. YOU KNOW THE DRILL, SUNDAY @ 3 WE WILL HAVE A SECOND CHANCE WOD. COME OUT AND WOD, COUNT, OR CHEER ON!!! Metcon (Time) IN TEAMS OF 2 COMPLETE FOR TIME: ROW 1000 METERS RUN 1600…

FRIDAY, MARCH 11TH 2016

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) CROSSFIT OPEN WOD 16.3 7 MINUTE AMRAP OF: 10 POWERSNATCH 55/75 3 BAR MUSCLE UPS *MODIFICATIONS AT THE GYM Metcon (Time) 4 ROUNDS FOR TIME OF: 8 PUSH JERK (95/135) 10 BOX JUMPS 200…

THURSDAY, MARCH 10TH 2016

CrossFit Fannin – CrossFit MOBILITY/STRETCHING DEDICATE 10/15 MINUTES TO THIS. Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2 COMPETE: IN 9 MINUTES ALTERNATING ROUNDS: 8 PULLUPS 10 AIR SQUATS 12 KB SWINGS (35/53)

WEDNESDAY, MARCH 9TH 2016

CrossFit Fannin – CrossFit Power Snatch (EMOM FOR 10 MINUTES 85%+) Metcon (5 Rounds for reps) TABATA THESE: 1.HANDSTAND HOLD( AS VERTICAL AS POSSIBLE) 2. DOUBLE UNDERS 3. PUSHUPS (TRUE TO BAR WITH FEET ON MEDBALL for rx’d) 4. POWERSNATCH (55/85) 5. BURPEES *8…

TUESDAY, MARCH 8TH 2016

CrossFit Fannin – CrossFit Front Squat (WORK TO TODAY’S HEAVY DOUBLE) Metcon (Time) FOR TIME COMPLETE: 50 Wallball 14/20 50 Deadlifts 65/95 50 Back squat 65/95 50 Dumbbell 1 arm powersnatch 35/45 * (alternating arms)

MONDAY, MARCH 7TH 2016

CrossFit Fannin – CrossFit GREAT JOB ON 16.2 ANOTHER ONE IN THE BOOKS. MAKE SURE YOU ENTER YOUR SCORES BEFORE 8 TOMORROW NIGHT. Power Clean (1 POWER CLEAN @ 85% ) WITH A PARTNER ALTERNATING ROUNDS FOR 8 MINUTES: 1 POWERCLEAN @ 85% OF…

SATURDAY, MARCH 5TH 2016

CrossFit Fannin – CrossFit Great job on 16.2 that was a tough wod. We will have 2nd chance wod Sunday at 3. If you wanna come be a counter too that would be awesome. Metcon (Time) IN TEAMS OF 2 COMPLETE: BUY IN :…

FRIDAY, MARCH 4TH 2016

CrossFit Fannin – CrossFit 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…