Month: July 2017

MONDAY, JULY 31ST 2017

CrossFit Fannin – CrossFit 3 POSITION POWERCLEANS (3 x 1) HIGH HANG, HANG, FULL15 minutes: -3 sets at 60-65% -3 sets at 70-75% -3sets at 85%+ *record last sets Metcon (Time) For time complete: -400 meter run -21 ohs (65/95) (95/135) -400 meter run…

SATURDAY, JULY 29TH 2017

CrossFit Fannin – CrossFit Metcon (Time) IN TEAMS OF 2 COMPLETE: -100 WALL BALLS (14/20) -100 POWERCLEAN (75/105)(95/135) -250 DOUBLE UNDERS *ONLY 1 PARTNER WORKING AT A TIME. MUST CHANGE OFF EVERY 10 REPS WITH EACH PARTNER HOLDING AT EITHER THE (25/50) METER MARK….

FRIDAY, JULY 28TH 2017

CrossFit Fannin – CrossFit Power Snatch (6 x 4) Complete 2 reps every 30 secs for 6 minutes. – 4 reps each minute = 24 reps – choose your own loads but make it a challenging double -same weight across all reps -8/10 minute…

THURSDAY, JULY 27TH 2017

CrossFit Fannin – CrossFit Deadlift (Max reps) With a partner for 8 minutes of I go/you go for max reps * choose your own loads * don’t worry about speed * 8-10 mins to partner up and warmup loads Metcon (AMRAP – Reps) Amrap…

WEDNESDAY, JULY 26TH 2017

CrossFit Fannin – CrossFit Hang powerclean and jerk (1 x 1) 15 minutes to work to heavy single Metcon (AMRAP – Rounds and Reps) 12 MINUTE AMRAP OF : -8 hang powerclean and jerks (85/115) -8 back squats -150 meter run -row scale=200 meter…

TUESDAY, JULY 25TH 2017

CrossFit Fannin – CrossFit Metcon (Time) FOR TIME: 500m Row 40 air squats 30 situps 20 pushups 10 pull-ups rest 5mins Metcon (Time) 50-40-30-20-10 of: Walking lunge Sit-ups *both done with plates (25/45) Scale plate as needed UPDATES: Thanks for all your thoughts and…

MONDAY, JULY 24TH 2017

CrossFit Fannin – CrossFit Front Squat (5 x 5 ) every 2 minutes complete 5 front squats (from ground as heavy as possible) x 5 sets *same weight across all sets **make it challenging Metcon (Time) FOR TIME COMPLETE: 22 DEADLIFTS (155/225) 200 METER…

SATURDAY, JULY 22ND 2017

CrossFit Fannin – CrossFit Metcon (Time) “DECK OF CARDS” With a partner complete a full deck of cards: HEART= 100 METER RUN CLUB= hpc (75/105) SPADE= kbs (35/53) DIAMOND= ttb JOKER- 800 METER RUN/ 1,000 METER ROW ACES=11 FACE CARDS=10 Each team of 2…

FRIDAY, JULY 21St 2017

CrossFit Fannin – CrossFit Sumo Deadlift (1 x 2) work to heavy unbroken double -hands can’t come off bar -feet wider than shoulders/hands inside the smooth Metcon (AMRAP – Rounds and Reps) With a partner alternating movements to complete rounds for 18 minutes of:…

THURSDAY, JULY 20TH 2017

CrossFit Fannin – CrossFit Metcon (3 Rounds for time) 3 rounds each for time of: -500 meter row -400 meter run -20 db 1 arm powersnatches (35/55) (55/75) *rest as needed btw rounds CASH-OUT pick a skill and work on it: -something you want…

WEDNESDAY, JULY 19TH 2017

CrossFit Fannin – CrossFit snatch grip jerk from the back into overhead squat (1 x 1 ) From the rack going jerk into good overhead positioning to perform and ohs. alternative: push jerk from front then back down to front rack position for a…

TUESDAY, JULY 18TH 2017

CrossFit Fannin – CrossFit UPDATES: Today July 18th we go to be induced to have this baby!!! So please keep me and my family in your prayers. Will post pictures asap as well. Thanks for all your support and generosity you all have shown…