Month: June 2016

SATURDAY, JUNE 18th 2016

CrossFit Fannin – CrossFit Warm-up Jog 1 lap (sub 400 meter) 10 butt back first toe touches 10 air squats 10 SDHP with kettlebell 10 second hang from rack. GROUP STRETCH….. Metcon (AMRAP – Rounds and Reps) In Teams of Complete: With a 25…

FRIDAY, JUNE 17th 2016

CrossFit Fannin – CrossFit Weightlifting Bench press 5-4-3-2-1 btw 80% and 85% after each set max reps strict pullups….. **Don’t fight your weight on the way down just drop Metcon (AMRAP – Reps) IN TEAMS OF 2 COMPLETE THE FOLLOWING AMRAP FOR REPS OF:…

THURSDAY, JUNE 16th 2016

CrossFit Fannin – CrossFit Metcon (Time) WOD # 1: FOR TIME COMPLETE: RUN 800 METERS (ROW 1000) 21 POWERSNATCHS (65/95)(95/135) RUN 400 METERS (ROW 600) 21 POWERSNATCHES RUN 800 METERS (ROW 1000) HAPPY BIRTHDAY BRADY!!!!!!!! **IF your kiddos play in the office while you…

WEDNESDAY, JUNE 15TH 2016

CrossFit Fannin – CrossFit POWERCLEAN CYCLE EMOM FOR 4 MINUTES COMPLETE 5 POWERCLEANS EMOM FOR 4 MINUTES COMPLETE 3 POWERCLEANS EVERY 30 SECONDS COMPLETE 1 PC FOR 4 MINUTES REST 1 MINUTE BTW SETS*compare to April 25th and add weight. If you have went…

TUESDAY, JUNE 14TH 2016

CrossFit Fannin – CrossFit Front Squat (1×20) Warm up well then you have to choose a weight and go for a 20 rep max. Metcon (Time) 4 Rounds for time of: 10 Push Press (65/95) (95/135) No jerks 10 Back Squats (same weight) 10…

MONDAY, JUNE 13TH 2016

CrossFit Fannin – CrossFit Metcon (4 Rounds for reps) Four sets for max reps against a 4-minute running clock of: RUN 200 METERS 7 CTB PULLUPS (PULL-UP PROGRESSIONS) 10 KB SWINGS (35/53)(53/70) *rest 4 minutes btw sets(total of 28 minutes including rest) CASH-OUT 3…

SATURDAY, JUNE 11th 2016

CrossFit Fannin – CrossFit Metcon (Time) BACK BY POPULAR DEMAND: “DECK OF CARDS” In a group of 2 complete full deck of cards for time: Hearts= Pullups Clubs= 100 meter run Diamonds= HSPU (box or kneeling) Spades= Deadlifts (95/135) (125/185) *Jokers-800 M Run (Car…

FRIDAY, JUNE 10TH 2016

CrossFit Fannin – CrossFit Warm-up Run 1 lap around building Then 2 rounds of: 10 air squats 10 bbf toe touches 10 shoulder to overhead GROUP STRETCH…… Metcon (3 Rounds for time) 3 Rounds each for time of: Row 500 meter row 10 Thrusters…

THURSDAY, JUNE 9th 2016

CrossFit Fannin – CrossFit Clean (1 x 1) Spend 15 minutes to work to today’s heavy single. Full squat clean or modification would be powerclean to front squat Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 5 Deadlifts 10 Hang Power Clean…

WEDNESDAY, JUNE 8th 2016

CrossFit Fannin – CrossFit Gymnastics Spend 15 minutes working on a bar skill: Pullups chest to bars muscle ups or the progressions to these *could partner with someone a do a ladder to like 5 for example partner a does 1 rep partner b…

TUESDAY, JUNE 7th 2016

CrossFit Fannin – CrossFit HSPU (6 emom for 6 minutes) Perform 6 Strict HSPU Every minute on the minute for 6 minutes. Modifications-kneeling shoulder press ahap Metcon (AMRAP – Reps) AMRAP in 9 minutes of: complete the ascending ladder of: 1 PUSH JERK 1…

MONDAY, JUNE 6TH 2016

CrossFit Fannin – CrossFit Overhead Squat (1 x 1) Spend 15 minutes working to today’s heavy single from the ground. Could also be a front squat. Metcon (4 Rounds for time) EVERY 4 MINUTES FOR 4 ROUNDS COMPLETE: 5 POWER SNATCHES (65/95)(95/135) 7 OVERHEAD…