Month: July 2016

SATURDAY, JULY 30TH 2016

CrossFit Fannin – CrossFit Metcon (Time) TEAM OF 2 COMPLETE: With a 35/45 lb bar share the load of: 800 meter farmer’s carry 400 meter front rack carry 200 meter overhead carry then: rx run 1 lap (rx+ 800) 15 powercleans (95/135) (125/165) 60…

FRIDAY, JULY 29TH 2016

CrossFit Fannin – CrossFit SKILL 10 Minutes to work on technique powersnatch or snatch. #1: Metcon (Time) FOR TIME: 400 meter run 10 Powersnatch (65/95) (95/135) 20 burpees over bar 800 meter run 20 burpees over bar 10 Powersnatch 400 meter run #2: Metcon…

THURSDAY, JULY 28TH 2016

CrossFit Fannin – CrossFit Warm-up LINE DRILLS THEN TABATA x 6 rounds of: Jingle Jangles Metcon (AMRAP – Rounds and Reps) 1/2 ish “CINDY” 12 MINUTE AMRAP OF: 5 PULLUPS (ring rows) 10 PUSHUPS 15 AIR SQUATS *skill air squat, pushup, ring row prior….

WEDNESDAY, JULY 27TH 2016

CrossFit Fannin, CrossFit Fannin – CrossFit SKILL 15 minutes of skill work: bar work or double unders. Utilize this time wisely. Could also work in extra mobility work. Metcon (3 Rounds for time) 3 rounds EACH for time of: 300 meter row (rx go…

TUESDAY, JULY 26th 2016

CrossFit Fannin – CrossFit Deadlift (8 x 2 ) 80% to 85% of 1RM 10/15 minute time cap. Metcon (Time) TEAM DEADLIFT/RUN: 4 ROUNDS FOR TIME OF: 15 DEADLIFTS (200/300) (300/400) 400 METER RUN *deadlifts and runs are done together with both partners. TEENS:…

MONDAY, JULY 25TH 2016

CrossFit Fannin – CrossFit Powerclean + 2 Front Squats 15 minutes to work to a heavy 1 +2 cycle. No Cleans. Metcon (AMRAP – Rounds and Reps) 12 MINUTE AMRAP OF: 4 FRONT RACK LUNGES (65/95) (105/145) ALTERNATING STATIONARY 6 TTB 9 HSPU (BOX…

SATURDAY, JULY 23RD 2016

CrossFit Fannin – CrossFit Metcon (Time) For time complete: In teams of 4: 200 meter partner carry( 2 ppl can be carried at the same time) rest exactly 3 minutes then complete: 150 box jumps 150 Hang powerclean (65/95) 150 STO (same) 150 Sit-up…

FRIDAY, JULY 22ND 2016

CrossFit Fannin – CrossFit Power Snatch (1x 2 ) 10 minutes to work to heavy touch n go double. Metcon (Time) FOR TIME: 800 meter run 21-15-9 Powersnatch (65/95) (95/135) Back Squat (same weight load) 800 meter run

THURSDAY, JULY 21ST 2016

CrossFit Fannin – CrossFit Metcon (2 Rounds for time) 2 rounds each for time of: 25 Wall Balls (14/20) 25 SDHP (55/75) 25 KB Swings (35/53) 25 Push Press (55/75) 25 Calorie Row Rest 3 Minutes and Repeat *30 minute cap unless extended time…

WEDNESDAY, JULY 20TH 2016

CrossFit Fannin – CrossFit SKILL 3 ROUNDS OF: 1-5 BAR MUSCLE UPS(CTB, PU, PU PROGRESSIONS) 2-10 STRICT HSPU (HEAVY KNEELING SP) 8-10 MINUTES MAX Bench Press (8 X 2 ) @ 80% 10 MINUTE MAX Bench Press (1 X 6) @ 85% AND UP…

TUESDAY, JULY 19TH 2016

CrossFit Fannin – CrossFit Powerclean and jerk (15 MINUTES TO WORK TO HEAVY SINGLE) Metcon (AMRAP – Rounds and Reps) 15 MINUTE AMRAP OF: 5 powerclean and jerks (85/125) (110/155) 10 Bar facing burpees 20 double unders CROSSFIT TEENS TEAM CHIPPER: TEAMS OF 3…

MONDAY, JULY

CrossFit Fannin – CrossFit Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#*OHS CAN BE FRONTSQUATS. IF YOUR COMPARING SCORES WEIGHT LOADS AND SKILL MUST BE THE SAME. WELL CHALLENGERS YOU’VE MADE IT!!! I AM SURE YOU ARE…