Month: September 2016

FRIDAY, SEPTEMBER 30TH 2016

CrossFit Fannin – CrossFit Bench Press (5 x 2 ) AHAP Metcon (Time) FOR TIME: 800 METER RUN 15-9-6 BACK SQUAT BOX JUMP (20/24) 800 METER RUN RX: 95/135 RX+ 135/185 *ENJOY THE WEATHER…. POSSIBLE SCALES: 1 LAP OR 400’S FOR RUN SCALE BOX…

THURSDAY, SEPTEMBER 29TH 2016

CrossFit Fannin – CrossFit “BRING A FRIEND DAY” SKILL GOOD WARMUP 8-10 MINUTES: SKILL: 1 ARM DB POWERSNATCH DB LUNGE HSPU AND MODIFICATIONS. Metcon (Time) 21-15-9 REPS OF: 1 ARM DB POWERSNATCH (ALTERNATING EACH REP) (30/50) (55/75) DB LUNGE (STATIONARY AND ALTERNATING) HSPU *BOX…

WEDNESDAY, SEPTEMBER 28TH 2016

CrossFit Fannin – CrossFit SKILL 10 MINUTES TO PICK A SKILL(S) AND WORK ON THEM. -PULLUPS -CTB PULLUPS -MUSCLE UPS -DOUBLE UNDERS -HSPU -SQUATS -ETC. Metcon (AMRAP – Rounds and Reps) 15 MINUTE AMRAP OF: 200 METER RUN 8 PULLUPS 15 WALL BALLS (14/20)

TUESDAY, SEPTEMBER 27TH 2016

CrossFit Fannin – CrossFit Power Clean (5 X 2) 5 SETS OF 2 REPS AT 85% OF 1 REP MAX. COULD BE UNBROKEN MOST LIKELY IF IT ‘S HEAVY DROP RESET AND GO AGAIN. I WANT TO SEE AS LITTLE TIME BETWEEN REPS AS…

MONDAY, SEPTEMBER 26TH 2016

CrossFit Fannin – CrossFit Front Squat (5 x 5 ) 5 minutes to warmup: ( new set every 2 minutes) 5 reps @ 60% 5 reps @ 70% 5 reps @ 75% 5 reps @ 80% Metcon (Time) 5 Rounds for time of: 30…

SATURDAY, SEPTEMBER 24TH 2016

CrossFit Fannin – CrossFit Metcon (Time) Teams of 2 complete for time: 800 meter run (both) 60 sto (65/95) 60 Box step ups w/ bar (16/20) 400m Run(both) 60 hang powerclean 60 floor press 800m Run(both)

FRIDAY, SEPTEMBER 23RD 2016

CrossFit Fannin – CrossFit Sumo Deadlift (1 X 1) 10 MINUTES TO WORK THE SKILL. IF YOUR FEELING IT GO HEAVY IF NOT WORK THE SKILL AND PREP FOR WOD Metcon (AMRAP – Rounds and Reps) 14 MINUTE AMRAP OF: 6 HRPU 9 SUMO…

THURSDAY, SEPTEMBER 22ND 2016

CrossFit Fannin – CrossFit Hang Power Snatch (1 X 1) 15 MINUTES TO WORK THE SKILL. HANG POWERSNATCH OR HANG SNATCH. Metcon (AMRAP – Rounds and Reps) 12 MINUTE AMRAP OF: 8 POWERSNATCH 8 HSPU 100 METER RUN RX 65/95 RX+ 95/135 SUB FOR…

WEDNESDAY, SEPTEMBER 21ST 2016

CrossFit Fannin – CrossFit Back Squat (4 X 3) ACROSS THE BOARD AT 70% WITH A FULL 3 SECOND PAUSE AT BOTTOM. Metcon (AMRAP – Reps) EMOM FOR 21 MINUTES: RX+ 1: 8 CTB PULLUPS 2: 30 DOUBLE UNDERS 3. 8 BURPEE BOX JUMP…

TUESDAY, SEPTEMBER 20TH 2016

CrossFit Fannin – CrossFit Power Clean (6 X 2) EMOM FOR 6 MINUTES COMPLETE 2 REPS AT 85% 1-Mile Run (Time) Max Effort 1-Mile Run*COMPARE TO MAY 3RD 00:00-12:00 RUN 1 MILE RUN *SUBS ROW 1600,800 OR RUN 1 LAP. Metcon (AMRAP – Rounds…

MONDAY, SEPTEMBER 19TH 2016

CrossFit Fannin, CrossFit Fannin – CrossFit Push Jerk (1 X 1) 10 MINUTES TO WORK TO TODAY’S HEAVY SINGLE FROM THE RACK. Metcon (2 Rounds for time) 2 ROUNDS EACH FOR TIME OF: ROW 500 METERS 15 DOUBLE KETTLEBELL CLEANS (53’S/35’S) 15 DOUBLE KETTLEBELL…

SATURDAY, SEPTEMBER 17TH 2016

CrossFit Fannin – CrossFit Metcon (Time) WITH A PARTNER FOR TIME COMPLETE THE FOLLOWING RELAY STYLE: RUN 200 METER 30 WALL BALLS (14/20) 8 BAR OVER BURPEES 15 THRUSTERS 15 TTB 6 BAR OVER BURPEES 9 THRUSTERS 9 TTB 4 BAR OVER BURPEES 6…