Month: October 2016

MONDAY, OCTOBER 31ST 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 SETSAdd weight from last cycle. Record all loads in box. Metcon…

SATURDAY, OCTOBER 29TH 2016

CrossFit Fannin – CrossFit Metcon (AMRAP – Reps) TEAMS OF 4 COMPLETE: 5 ROUNDS OF 1: 00 EACH STATION: 1. STO (65/95) 2. ABMAT SITUP 3. BURPEE 4. REST *EACH TEAM MEMBER IS AT A STATION THE CLOCK WILL BE AT 20:00. AT EACH…

FRIDAY, OCTOBER 28TH 2016

CrossFit Fannin – CrossFit Metcon (AMRAP – Reps) 9 MINUTE AMRAP OF: -2 DB 1 ARM ALTERNATING POWERSNATCHES (35/ 50) (55/70) -2 HSPU 4, 6, 8, 10 ETC. SCALES: DB= LIGHTER LOADS HSPU= FROM BOX OR KNEELING PLATE PRESS CASH-OUT 1 MILE JOG OR…

THURSDAY, OCTOBER 27TH 2016

CrossFit Fannin – CrossFit IT’S THAT TIME AGAIN!!!!!! Metcon (AMRAP – Rounds and Reps) ALTERNATING WITH A PARTNER COMPLETE A 12 MINUTE AMRAP OF: 100 METER RUN 8 BOX JUMP ON AND OVERS (20/24) (24/30) 8 DEADLIFTS (95/135) (135/185) *SCALES BOX JUMP=HEIGHT * DEADLIFT…

WEDNESDAY, OCTOBER 26TH 2016

CrossFit Fannin – CrossFit Warm-up WHETHER YOU POWERSNATCH OR SNATCH WARMUP WITH 2 X 3/5 OF SNATCH BALANCE AT YOUR LIGHTER TO MODERATE LOADS. (WILL BE A SKILL WILL START TO PROGRESS HEAVIER ON) https://www.youtube.com/watch?v=WgoIWDE5bWU Power Snatch (1 X 1) 15/20 CYCLE TO WORK…

TUESDAY, OCTOBER 25TH 2016

CrossFit Fannin – CrossFit powerclean + front squat (with a 2 second pause at bottom) (1 x 1) work up to heavy single in 15 minutes. Metcon (AMRAP – Rounds and Reps) AMRAP IN 12 MINUTES OF: 7 POWERCLEANS (95/135) 7 BACK SQUATS 7…

MONDAY, OCTOBER 24th 2016

CrossFit Fannin – CrossFit Push Jerk (6x 2) Every minute complete 2 reps for 6 minutes at 80% Metcon (Time) Three rounds for time of: 400 Meter run 10 pullups 40 Double-Unders * pullup scales: band or progression bar *double unders: × 3 or…

SATURDAY, OCTOBER 22ND 2016

CrossFit Fannin – CrossFit TEAM: Clean (1X 1) AS A TEAM ENTER YOUR TOTAL SCORE IN LBS. 12 MINUTES FOR ALL 3 TO ACHIEVE A 1 REP NUMBER *IN BOX CAN PUT YOUR INDIVIDUAL WEIGHT BUT ONLY TEAM IN SCORING SECTION. *IF NOT AT…

FRIDAY, OCTOBER, 21ST 2016

CrossFit Fannin – CrossFit Bench Press (5 x 1) building sets at: 70% 75% 80% 85% 90+% *warmup to 70% PR if capable. 15 minutes. Metcon (AMRAP – Rounds and Reps) COMPLETE FOR ROUNDS AND REPS OF: 00:00-10:00 800 METER RUN *RECORD TIME IN…

THURSDAY,OCTOBER 20TH 2016

CrossFit Fannin – CrossFit Metcon (2 Rounds for time) 2 ROUNDS EACH FOR TIME OF: 500 METER ROW 40 DOUBLE UNDERS 25 WALL BALLS (14/20) *REST APPROX 3 MINUTES BTW ROUNDS CASH-OUT TABATA THESE: (ALTERNATING MOVEMENTS X 5 ROUNDS) ABMAT SITUPS BICYCLES SUPERMAN 10…

WEDNESDAY, OCTOBER 19TH 2016

CrossFit Fannin – CrossFit Push Press (1 X 1) *FOCUS IS ON THE DIP TODAY. IT NEEDS TO BE KNEE WIDE, SHORT/SHALLOW, AND EXPLOSIVE. 10 MINUTES TO WORK ON TODAY’S HEAVY SINGLE FROM GROUND OR RACK WHICHEVER YOUR MORE COMFORTABLE IN. Metcon (Time) FOR…

TUESDAY, OCTOBER 18TH 2016

CrossFit Fannin – CrossFit PS HIGH PULL + POWERSNATCH (1 X 1) PERFORM 1 POWERSNATCH HIGH PULL + 1 POWERSNATCH10 MINUTES TO COMPLETE 6 SETS. ( BUILDING LOADS ACROSS 6 SETS) VIDEO FOR MOVEMENT HERE: https://app.wodify.com/Exercises/Exercise_Show.aspx?VideoLibraryExerciseId=7 Metcon (AMRAP – Rounds and Reps) 15 MINUTE…