Month: August 2017

THURSDAY, AUGUST 31ST 2017

CrossFit Fannin – CrossFit all classes….. Deadlift (6 x 2 ) Building loads work to your challenging double * hands can’t leave the bar Metcon (Time) 4 ROUNDS FOR TIME OF: -400 meter run – 15 deadlifts (95/135)(125/165) CASH-OUT 3 x 10 dips -bar…

WEDNESDAY, AUGUST 30TH 2017

CrossFit Fannin – CrossFit POWERSNATCH/OHS CYCLE EVERY 2 MINUTES FOR 6 MINUTES COMPLETE: 2 HANGPOWERSNATCHES 2 POWERSNATCHES 2 OVERHEAD SQUATS @ 65-70% THEN EVERY 2 MINUTES FOR 6 MINUTES COMPLETE: 1 HANG POWERSNATCH 1 POWERSNATCH 1 OVERHEAD SQUAT @75-80% THEN EVERY MINUTE FOR 4…

TUESDAY, AUGUST 29TH 2017

CrossFit Fannin – CrossFit Metcon (4 Rounds for time) 4 rounds each for time of: Row 20/25 calories 10 pullups 10 Push press ( 65/95)(95/135) 10 Front rack lunges *rest 2-4 minutes btw rounds Should rest enough to catch your wind rounds should be…

MONDAY, AUGUST 28TH 2017

CrossFit Fannin – CrossFit Clean Pull + Clean + Jerk (1 x 1) Complete a rep every 90 sec for 15 minutes * building sets Metcon (AMRAP – Reps) AMRAP IN 8 MINUTES OF: -EMOM COMPLETE 7 WALL BALLS (14/20)(20/30) -MAX REPS POWERCLEANS(65/95)(95/135)

SATURDAY, AUGUST 26TH 2017

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) In teams of 2: 20min AMRAP: Partner 1: 400m run Partner 2: Amrap 10 sto (65/95) 30 double unders 1 muscle up (+) 3 ctb (rx) *singles-60 Row-500

FRIDAY, AUGUST 25TH 2017

CrossFit Fannin – CrossFit SKILL 10 minutes to work at least one of the following: -pullups -ctb -muscle ups -double unders -mobility Metcon (AMRAP – Rounds and Reps) 18 minute alternating amrap with a partner of: -8 ttb -100 meter farmers carry (25s/45s) -150…

THURSDAY, AUGUST 24TH 2017

CrossFit Fannin – CrossFit Metcon (Time) RUN 1: Metcon (Time) 00:00-12:00 Run 800 meters (1 mile) Metcon (AMRAP – Rounds and Reps) \ 3’s: Metcon (AMRAP – Rounds and Reps) 12:00-15:00 3 MINUTE AMRAP OF: 3 POWERSNATCH (65/95)(95/135) 3 BOX JUMPS (20/24) Metcon (AMRAP…

WEDNESDAY, AUGUST 23RD 2017

CrossFit Fannin – CrossFit Deadlift (7 x 1) 5 minutes to warmup – then every minute for 7 minutes complete deadlift as heavy as possible Metcon (Time) 30-20-10 Reps for time: Wallballs (14/20) Alternating lunges Sumo DL (135/185)(155/225) * lunges – stationary and bodyweight

TUESDAY, AUGUST 22ND 2017

CrossFit Fannin – CrossFit SKILL 15 minute skill work of: DOUBLE UNDERS WITH MUTE SPORTS *MUTE SPORTS WILL BE AT GYM FOR AFTERNOON CLASSES FOR ALL YOUR JUMP ROPE NEEDS. – new rope – handles, ropes, accessories etc Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Back…

MONDAY, AUGUST 21ST 2017

CrossFit Fannin – CrossFit REST DAY ENJOY THE DAY OFF WITH YOUR FRIENDS AND FAMILY. GYM IS CLOSED ALL CLASSES DUE TO ANTICIPATED CROWDS AND TRAFFIC.

SATURDAY, AUGUST 19TH 2017

CrossFit Fannin – CrossFit Metcon (Time) Teams of 2: 800m run (together) 30 hang powersnatch (55/75)(each person does 30 total) 30 thrusters (each) 30 situps (each) 400m run 20 hang powersnatch (each) 20 thrusters (each) 20 situps each 200m run 10 hang powersnatch (each)…

FRIDAY, AUGUST 18TH 2017

CrossFit Fannin – CrossFit Warm-up Complete a 500 meter row for warmup and 1 for cashout Metcon (AMRAP – Rounds and Reps) With a partner completing full rounds of a 20 minute amrap of: -8 hang powercleans (75/105)(105/145) -100 meter run -8 pullups *…