Month: July 2016

THURSDAY, JULY 14TH 2016

CrossFit Fannin – CrossFit SKILL EMOM FOR 10 MINUTES COMPLETE: MINUTE 1:10 KB SWINGS (AHAP) MINUTE 2: 6 HIGH BOX JUMPS ALTERNATE BACK AND FORTH. RX KB SWING MUST BE AN AMERICAN SWING. Annie (Time) 50-40-30-20-10 Double-unders Sit-ups CASH-OUT 800 METER RUN OR 1000…

WEDNESDAY, JULY 13TH 2016

CrossFit Fannin – CrossFit Metcon (Time) FOR TiME COMPLETE: Run 200 meters 21 Shoulder Press (65/95) 21 Burpee over bar (may step over) Run 400 meters 15 Push Press (95/135) 15 Burpee over bar Run 1 lap 9 Push Jerk (115/155) 9 Burpee over…

TUESDAY, JULY 12TH 2016

CrossFit Fannin – CrossFit Power Snatch (6 minutes with a partner) With a partner complete rep for rep for 6 minutes. Going at least 85% plus. It’s not about speed it’s about heavy lifting. Could have 2 bars if needed. Metcon (Time) 5 rounds…

MONDAY, JULY 11TH 2016

CrossFit Fannin – CrossFit Back Squat (4 X 3 @ 80%) Back Squat (2 X 2 @ 90 %) Metcon (Time) 10-9-8-7-6-5-4-3-2-1 REPS OF: FRONT SQUATS (95/135) (125/185) PULLUPS TEENS: Metcon (AMRAP – Rounds and Reps) PARTNER WORKOUT: 6 FRONT SQUATS 6 BURPEES 6…

SATURDAY, JULY 9TH 2016

CrossFit Fannin – CrossFit Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten…

FRIDAY, JULY 8TH 2016

CrossFit Fannin – CrossFit MOBILITY/STRETCHING 10-15 mins stretching. line drills band stretch leg swings samson series Metcon (Time) Run 1 mile for time….(800) or 1600 meter row. rest 5 minutes then… complete: Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# “Heavy…

THURSDAY, JULY 7th 2016

CrossFit Fannin – CrossFit TEENS: Metcon (Time) 4 rounds for time of: 10 Pushups (hand release) 10 ab mat situps Deadlift (1 rep every 30 seconds for 8 mins) at 70% of 1rm. Metcon (AMRAP – Rounds and Reps) AMRAP in 10 minutes of:…