Month: May 2016

SATURDAY, MAY 7TH 2016

CrossFit Fannin – CrossFit () Metcon (Time) IN TEAMS OF 3 COMPLETE A “DECK OF CARDS”: HEARTS: OHS (65/95) (95/135) CLUBS: BOX JUMPS (20/24) (24/30) DIAMONDS: AB MAT SITUPS SPADES: SUMO DEADLIFT HIGH PULL (35/53) (53/70) (KETTLEBELL)

FRIDAY, MAY 6TH 2016

CrossFit Fannin – CrossFit Gymnastics PICK A BAR MOVEMENT TO WORK ON TODAY: -MUSCLE UP -CTB PULLUP -PULLUP *STARTING WITH PULLUP PROGRESSIONS IF YOU HAVEN’T MASTERED THE PULLUP. THEN PROGRESSING TO CTB FROM CTB TO MUSCLE UP. COULD WORK WITH A PARTNER LIKE I… Continue Reading “FRIDAY, MAY 6TH 2016”

THURSDAY, MAY 5TH 2016

CrossFit Fannin – CrossFit Power Snatch (8 X 1) 8 X 1 @ 90% OF 1RM 10/15 MINUTES WORKING AT YOUR OWN PACE. Metcon (Time) 4 ROUNDS FOR TIME OF: 200 METER RUN 10 BACK SQUATS (95/135) (125/165) 10 DEADLIFTS (SAME WEIGHT)

WEDNESDAY, MAY 4TH 2016

CrossFit Fannin – CrossFit SKILL COMPLETE 3 ROUNDS OF: 25 DOUBLE UNDERS 6 ROLL TO STAND UPS *RX WORK ON ROLL TO PISTOL STAND **ALTERNATE LEGS EACH ROLL. ***SCALE USE YOUR HANDS TO ASSIST 10/15 MINUTES CHECK VIDEO HERE: https://www.youtube.com/watch?v=tEEwH6nfyTU Metcon (4 Rounds for… Continue Reading “WEDNESDAY, MAY 4TH 2016”

TUESDAY, MAY 3RD 2016

POWERCLEAN @ 85 % ACROSS THE BOARD NO BUILDING. WOD: 00:00-12:00 RUN 1 MILE FOR TIME SCALES: 800 METERS OR 1 LAP 12:00-24:00 12 MINUTE AMRAP: 5 POWERCLEANS (105/145) (145/185) 7 BOX JUMPS (14/20) 9 WALL BALLS (14/20)

MONDAY, MAY 2ND 2016

FRONT SQUAT 15 MINUTES TO WORK TO A HEAVY SINGLE. WOD 7 ROUNDS FOR TIME OF: 7 FRONT SQUATS 7 CTB 7 HSPU *95/135 **125/165 CTB-PU-BANDS-RINGS HSPU-BOX HSPU-HOLDS

SATURDAY, APRIL 30TH 2016

IN TEAMS OF 2 COMPLETE: RUN 2 LAPS (1 EACH RELAY STYLE) 60 MEDBALL CLEANS (SWITCH EVERY 10) 100 ABMAT SITUPS (PARTNER MUST HOLD PLANK) 40 STO (65/95) BAR CAN’T TOUCH THE GROUND 80 CALORIE ROW (PARTNER MUST HOLD THE HS OR BARBELL OVERHEAD… Continue Reading “SATURDAY, APRIL 30TH 2016”