Month: June 2017

FRIDAY, JUNE 30TH 2017

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) With a partner alternating to complete full rounds for 20 minutes of: -150 meter run -10 box jump on and overs (20/24) -10 Powercleans (75/105) CASH-OUT cool down 500 meter row x 2 *rest…

THURSDAY, JUNE 29TH 2017

CrossFit Fannin – CrossFit All Classes today! Metcon (AMRAP – Rounds and Reps) 12 Minute amrap of: -5 burpees -7 kbs (35/53) (53/70) – 100 meter farmers carry ( 25’s, 35’s w/ a pinch grip) CASH-OUT Tabata: plank holds w/ weight on back w/…

WEDNESDAY, JUNE 28TH 2017

CrossFit Fannin – CrossFit Power Snatch (4 x 3 ) 80% across all sets. Should have a new set every 2 minutes. 5-7 minutes to warmup 80% Metcon (Time) 5 rounds of: 15 Push Jerk (75/105) (105/ 145) 15 Deadlifts 15 Powersnatch *This wod…

TUESDAY, JUNE 27TH 2017

CrossFit Fannin – CrossFit Metcon (Time) 3 rounds of: -400 meter run – 2 rounds of “Cindy” 5 pullups, 10 push-ups, 15 air squats -30 double unders Rx+ = bar muscle ups x 2/5 CASH-OUT 3 rounds of: -10 incline db/kb bench (asap) -10…

MONDAY, JUNE 26TH 2017

CrossFit Fannin – CrossFit Back Squat (3 x 8) Every 2 minutes for 6 minutes (3 sets) perform 8 reps at @70% Deadlift (3 x 6 ) Every 2 minutes for 6 minutes (3 sets) complete 6 reps at 60-70% concentrating on technique. Slow…

SATURDAY, JUNE 24TH 2017

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) * SATURDAY, DECEMBER 31ST 2016 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…

FRIDAY, JUNE 23RD 2017

CrossFit Fannin – CrossFit MOBILITY/STRETCHING 15/20 minutes of mobility work. Metcon (AMRAP – Rounds and Reps) 20 Minute amrap with a partner completing full rounds of: -10 stationary lunges (bodyweight) -10 true pushups to db’s -10 weighted box step ups (26’s kbs/ 35’s kbs)

THURSDAY, JUNE 22ND 2017

CrossFit Fannin – CrossFit Front Squat (3 x 1 ) -2 sets at 3 reps @ 75% -2 sets at 2 reps @ 80% -2 sets at 2 reps @ 85% -4 sets at 1 rep @ 90+% Metcon (Time) 3 rounds for time…

WEDNESDAY, JUNE 21ST 2017

CrossFit Fannin – CrossFit Metcon (AMRAP – Reps) EMOM FOR 21 MINUTES COMPLETE: Minute 1: 15 wall balls (14/20) Minute 2: 15/20 calories Minute 3: 50 second plank hold *scale numbers so that you have rest on minutes 1/2 not working past 45 seconds….

TUESDAY, JUNE 20TH 2017

CrossFit Fannin – CrossFit 1 snatch pull + 1 powersnatch + 1 OHS (1 x 1 ) 15 minutes to work the sequence. Metcon (Time) For time complete: 21-15-9 reps of: – OHS (65/95) (95/135) -Burpees over bar *rx+ must jump CASH-OUT 3 rounds…

MONDAY, JUNE 19TH 2017

CrossFit Fannin – CrossFit Clean Pull (5 x 2) Building up to heavy 2’s 8 mins 1. Slight pause after first pull then aggressive triple ext clean pull Good clean pull demo here: https://youtu.be/0Bnlazx0Z_o Clean (1 x 1) 10 mins to work heavy or…

SATURDAY, JUNE 17TH 2017

CrossFit Fannin – CrossFit Metcon (Time) “DECK OF CARDS” With a partner complete a full deck of cards: HEART= 100 METER RUN CLUB= SDHP (35/53) SPADE= MEDBALL CLEAN (14/20) DIAMOND= HPC and JERK (65/95) JOKER- 800 METER RUN/ 1,000 METER ROW ACES=11 FACE CARDS=10…