Month: April 2017

SATURDAY, APRIL 29TH 2017

CrossFit Fannin – CrossFit Metcon (Time) WITH A PARTNER COMPLETE A “DECK OF CARDS” HEART= 100 METER RUN CLUB= STO 65/95 SPADE= MEDBALL CLEAN (14/20) DIAMOND= PULLUPS JOKER- 800 METER RUN/ 1,000 METER ROW ACES=11 FACE CARDS=10 Each team of 2 athletes will receive…

FRIDAY, APRIL 28TH 2017

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) WITH A PARNTER COMPLETE THE FOLLOWING: 400 X 8 TRIPS ( EACH PARTNER WILL RUN 400 METERS THEN CLAP OFF RELAY STYLE) REST 5 MINS THEN COMPLETE: 10 MINUTE AMRAP OF: -10 OVERHEAD SQUATS…

THURSDAY, APRIL 27TH 2017

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) 12 MINUTE AMRAP OF: -10 DEADLIFTS (95/135) (125/185) -10 BURPEES OVER BAR -200 METER RUN FRIENDS: SCALING LOAD ON DEADLIFT BURPEES POSSIBLE 5-7 POSSIBLE RUN SCALE 100 OR LESS OR ROW CASH-OUT TABATA PARTNER…

WEDNESDAY, APRIL 26TH 2017

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 SETSentering last 8 lifts but include all loads done in box…

TUESDAY, APRIL 25TH 2017

CrossFit Fannin – CrossFit Metcon (Time) 10 Rounds For Time: 21 Double Unders 15 Wall Balls s(14/20) 9 Toes to Bar f(knee raises) ***20 Minute Time Cap*** CASH-OUT 3 rounds for time: 10 seated db shoulder press 25 abmat situps 10 weighted db box…

MONDAY, APRIL 24TH 207

CrossFit Fannin – CrossFit Front Squat (5×2) Building sets finishing with today’s heavy double Metcon (Time) “RUNNING JACKIE” FOR TIME COMPLETE: -800 METER RUN -50 THRUSTERS (45/35) -30 PULLUPS

SATURDAY, APRIL 22ND 2017

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 25 Minute AMRAP of: 200 meter run (both) 100 DB Snatch (35/55) 80 kb swings (35/53) 60 Partner Sit-ups 40 Burpees over partner 20 Man-Makers (35/55) *COMPARE TO DEC. 31ST.

FRIDAY, APRIL 21ST 2017

CrossFit Fannin – CrossFit Push Jerk (6 X 2) FROM THE RACK GOING 6 SETS OF 2 REPS BUILDING EACH SET TO TODAY’S HEAVY DOUBLE Metcon (AMRAP – Rounds and Reps) 18 MINUTES ALTERNATING WITH A PARTNER TO COMPLETE ROUNDS OF: -6 POWERLCEAN (95/135)…

THURSDAY, APRIL 20TH 2017

CrossFit Fannin – CrossFit Power Snatch (10 X 1) EVERY MINUTE COMPLETE 1 POWERSNATCH EVERY MINUTE FOR 10 MINUTES BUILDING TO TODAY’S HEAVY SINGLE Snatch (10 X 1 ) EVERY MINUTE COMPLETE 1 SNATCH EVERY MINUTE FOR 10 MINUTES BUILDING TO TODAY’S HEAVY SINGLE…

WEDNESDAY, APRIL 19TH 2017

CrossFit Fannin – CrossFit Metcon (4 Rounds for time) 4 ROUNDS OF: -ROW FOR CALS (16/20) -20 WALL BALLS (14/20) (20/30) -15 DEADLIFTS (125/185) (155/225) *REST 3/4 MINTUES BTW ROUNDS. *CONCENTRATION ON SHORT BURST OF ENERGY AS UNBROKEN AS POSSILBE SPRINT. CASH-OUT OPTIONS: 1=…

TUESDAY, APRIL 18TH 2017

CrossFit Fannin – CrossFit Bench Press (10-8-6-4-2) LAST COMPARE TO WAS DEC. 14TH Metcon (Time) FOR TIME COMPLETE 21-15-9 OF: -STO (65/95) (85/115) -BURPEES OVER BAR (STEP OR JUMP) AFTER EACH ROUND COMPLETE 30 DOUBLE UNDERS OR 60 SINGLES CASH-OUT BAR MOVEMENT W/ A…

MONDAY, APRIL 17TH 2017

CrossFit Fannin – CrossFit Power Clean (MAX REPS ) 8 MINUTES ALTERNATING WITH A PARTNER DOING 1 POWERCLEAN AT 80% OF 1RM. I GO/YOU GO FOR MAX REPS (CAN HAVE TWO BARS PER GROUP) RX+ = 1PC + 1 FS Metcon (Time) 4 ROUNDS…