Month: May 2016

TUESDAY, MAY 31ST 2016

CrossFit Fannin – CrossFit Power Clean (5 X 3 @ 75% new set every 2 mins) Minimum 75% can work up higher if it feels good. You have 2 minutes to complete 3 reps Metcon (AMRAP – Rounds and Reps) FOR 5 Minutes: Row…

MONDAY, MAY 30TH 2016

CrossFit Fannin – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in…

SATURDAY, MAY 28TH 2016

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2 COMPLETE A 12 MINUTE AMRAP OF: 5 STO (95/135) (115/155) 5 DEADLIFTS 5 BURPEES OVER BAR *EACH PARTNER WILL COMPLETE FULL ROUND BEFORE ALTERNATING WITH THEIR PARTNER. CASH-OUT 16 ROUNDS…

FRIDAY, MAY 27TH 2016

CrossFit Fannin – CrossFit Bench Press (8 X 1) BUILDING UP TO 85-90% OF 1 RM MAX AND STAY AT THAT NUMBER ALL 8 SETS. Metcon (Time) FOR TIME COMPLETE: RUN 400 METERS 30 KB SWINGS RUN 400 METERS 20 KB SWINGS RUN 400…

THURSDAY, MAY 26TH 2016

CrossFit Fannin – CrossFit Power Snatch (6 X 2) @ 85 % RESET BETWEEN REPS (STAY SAME WEIGHT ACROSS ALL 6 SETS) BUILD UP TO THAT WEIGHT. CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men…

WEDNESDAY, MAY 25TH 2016

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) 12 MINTUE AMRAP OF THE FOLLOWING: ROW 10 CALORIES 15 WALL BALLS(14/20) 20 ABMAT SITUPS CASH-OUT 3 ROUNDS OF: 60 SECOND PLANK HOLD 1 TRIP ACROSS MONKEY BARS (SUB STIFF LEGGED BEAR CRAWL LENGTH…

TUESDAY, MAY 24TH 2016

CrossFit Fannin – CrossFit Front Squat (7 X2) EMOM FOR 7 MINUTES COMPLETE 2 FRONT SQUATS @ 75 % OF 1 RM Please watch this video: https://www.youtube.com/watch?v=vg6DIHtUAIo *Remember this week no Fri 5:30 am but will have Wednesday at 5:30 am. Metcon (8 Rounds…

MONDAY, MAY 23RD 2016

CrossFit Fannin – CrossFit Powerclean and jerk (WORK TO HEAVY SINGLE) 20 MINUTES TO WORK TO YOUR HEAVY SINGLE ON THE DAY. Metcon (Time) FOR TIME COMPLETE: 800 METER RUN 21 POWERCLEAN AND JERKS 400 METER RUN 15 POWERCLEAN AND JERKS 200 METER RUN…

SATURDAY, MAY 21ST 2016

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) TEAMS OF 2 COMPLETE: 30 MINUTE AMRAP OF THE FOLLOWING: RUN 1 LAP (BOTH) 50 WALL BALLS (14/20) 50 DOUBLE UNDERS(X3 SINGLES) 40 BOX JUMPS (20/24) (24/30) 40 ABMAT SITUPS 30 POWERCLEANS(75/115) (95/135) 30…

FRIDAY, MAY 20TH 2016

CrossFit Fannin – CrossFit Metcon (Time) FOR TIME COMPLETE: ROW 500 METERS 20 DOUBLE UNDERS 10 1 ARM DB POWERSNATCH (35/50) (50/70) ROW 300 METERS 40 DOUBLE UNDERS 20 1 ARM DB PS ROW 100 METERS 60 DOUBLE UNDERS 30 1 ARM DB PS…

THURSDAY, MAY 19TH 2016

CrossFit Fannin – CrossFit Deadlift (6 X 1) 15/20 MINUTES TO WORK UP ON SETS (BUILDING TO AS HEAVY AS POSSIBLE ON THE DAY) Metcon (AMRAP – Rounds and Reps) AMRAP IN 12 MINUTES OF: 5 DEADLIFTS (155/225) 7 HSPU 9 ABMAT SITUPS CASH-OUT…

WEDNESDAY, MAY 18TH 2016

CrossFit Fannin – CrossFit Overhead Squat (1 X 1) WORK TO HEAVY SINGLE 90%+ FROM RACK. IF NOT OHS THEN FRONT SQUAT. IF YOUR OUT OF FOUNDATIONS SUPER LIGHT OHS OR FRONT SQUAT Metcon (Time) 3 ROUNDS FOR TIME OF: 10 OHS (65/95) (95/135)…