Month: August 2017

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 *…

THURSDAY, AUGUST 17TH 2017

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) 12 MINUTE AMRAP OF: -5 STO (65/95)(95/135) -25 double unders -15 abmat situps Shoulder Press (5 x 3 ) 15 minutes: 5 sets of 3 reps at 80-85%

WEDNESDAY, AUGUST 16TH 2017

CrossFit Fannin – CrossFit Metcon (Time) For time complete: 100 db powersnatches (35/50) *at the beginning and top of every minute complete 10 air squats (20 rx +) CASH-OUT 3 rounds of: 10 db flat bench 10 db bent over row 10 banded pull…