Month: September 2016

FRIDAY, SEPTEMBER 16TH 2016

CrossFit Fannin – CrossFit MOBILITY/STRETCHING 10 MINUTE STRETCH PVC, BALL, BANDS SKILL 10 FULL MINUTES DEVOTED TO SKILL WORK: MU, CTB, PU HSPU, DU ETC Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups*20 MINUTE CAP…

THURSDAY, SEPTEMBER 15TH 2016

CrossFit Fannin – CrossFit Clean (1 X 1) 15 MINUTES TO WORK THE SKILL OF CLEAN OR POWERCLEAN. UTILIZE THIS TIME WELL AND GET A GOOD NUMBER OR A POSSIBLE PR. Power Clean (1 X1 ) IF YOU POWERCLEAN POST HERE Metcon (Time) FOR…

WEDNESDAY, SEPTEMBER 14TH 2016

CrossFit Fannin – CrossFit Front Squat (1 X 1) 15 MINUTES TO WORK TO TODAY’S HEAVY SINGLE. WORKING 90% +. TAKE YOUR TIME WORKING UP AND GET SOME HEAVY NUMBERS. REMEMBER DON’T BE AFRAID TO FAIL AND GET THAT DEPTH. Metcon (AMRAP – Rounds…

TUESDAY, SEPTEMBER 13TH 2016

CrossFit Fannin – CrossFit Power Snatch (WORK TO HEAVY SINGLE) WORK TO TODAY’S HEAVY SINGLE. IF YOU WORK ON SNATCH INSTEAD AND GET A HEAVY SINGLE JUST ADD A PERFORMANCE. 10 MINUTES *Crystal can’t be here today so was going to cancel but I…

MONDAY, SEPTEMBER 12TH 2016

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) 20 MINUTE AMRAP OF: RUN 2001 METERS THEN TIME REMAINING COMPLETE: 9 BURPEE PULLUPS (OR JUMP TOUCHES) 11 WALL BALLS (14/20) *WE WILL NEVER FORGET* https://www.youtube.com/watch?v=TpZJD6deEGc CASH-OUT 3 rounds of: 10 db flat bench…

SATURDAY, SEPTEMBER 10TH 2016

CrossFit Fannin – CrossFit Metcon (Time) 2016 CROSSFIT TEAM SERIES “EVENT 2” Event 2 Rx’d Workout Relay as individuals 100 double-unders 25 toes-to-bars 25 deadlifts (225 / 155 lb.) 50 box jump overs (24 / 20 in.) Order: M-F-M-F Time cap: 25 minutes Scaled…

FRIDAY, SEPTEMBER 9TH 2016

CrossFit Fannin – CrossFit Power Clean (MAX REPS AT 85%) WITH A PARTNER ALTERNATING ROUNDS FOR 8 MINUTES: 1 POWERCLEAN @ 85% OF 1RM 3 BOX JUMPS (AS HIGH AS POSSIBLE) *ENTER YOUR WEIGHT LIFTED AND IN THE BOX ENTER YOUR BOX HEIGHT JUMPED…

THURSDAY, SEPTEMBER 8TH 2016

CrossFit Fannin – CrossFit Back Squat (max reps @ 75%) 15 minutes to warmup and hit 1 set of max reps at 75% of 1rm Metcon (AMRAP – Rounds and Reps) 12 minute amrap of: 8 hspu 100 meter kb farmers carry (53/35) 10…

WEDNESDAY, SEPTEMBER 7TH 2016

CrossFit Fannin – CrossFit Metcon (Time) FOR TIME COMPLETE: “RANDY” 75 POWERSNATCH (55/75) REST 5 MINUTES THEN…. 3 ROUNDS OF : 20 ABMAT SITUPS 10 FRONT SQUAT (95/135)(125/185) REST 5 MINUTES THEN…. 4 ROUNDS OF: 100 METER RUN 15 STO (65/95) (95/135) *SCORE IS…

TUESDAY, SEPTEMBER 6TH 2016

CrossFit Fannin – CrossFit Deadlift (3-3-1) 10 MINUTES TO WORK UP THEN… 2 MINUTES TO COMPLETE 3 @ 75% 2 MINUTES TO COMPLETE 3 @ 85% -1 MINUTE TO COMPLETE 1 @ 95% 15 MINUTE TOTAL CLOCK (10 TO WARMUP THEN 5 MINUTE CLOCK…

MONDAY, SEPTEMBER 5TH 2016

CrossFit Fannin – CrossFit Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run1. Full Hotshots 19 is options 1. 2. Option 2 is a team of 2 wod. Dividing up reps and…

SATURDAY, SEPTEMBER 3RD 2016

CrossFit Fannin – CrossFit Metcon (Time) IN TEAMS OF 2 COMPLETE: *ONCE CLOCK STARTS BAR CAN’T TOUCH THE GROUND. -200 METER BAR CARRY (EACH PARTNER MUST CARRY A 200 INDIVIDUALLY) -50 SHOULDER TO OVERHEAD -50 HANG POWERCLEANS -50 FRONT SQUATS -50 HANG POWERSNATCHES -200…