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…