Month: September 2017

SATURDAY, SEPTEMBER 30TH 2017

CrossFit Fannin – CrossFit Metcon (Time) IN TEAMS OF 2 COMPLETE: FOR TIME WITH A PARTNER COMPLETE: -100 medball cleans(14/20) ** medball clean technique click here: https://www.crossfit.com/exercisedemos/ -100 POWERCLEAN (75/105)(95/135) -250 DOUBLE UNDERS *ONLY 1 PARTNER WORKING AT A TIME. MUST CHANGE OFF EVERY…

FRIDAY, SEPTEMBER 29TH 2017

CrossFit Fannin – CrossFit Every other Friday were going to start doing competition style workouts. They are going to be super fun….make sure to come out. NO 8:15 CLASS TOMORROW… Metcon (Time) For time complete in groups of 3: 1.) 1 mile run 2.)…

THURSDAY, SEPTEMBER 28TH 2017

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) 12 MINUTE AMRAP OF : 7 BURPEES 12 WALL BALLS 14/20 25 DOUBLE UNDERS SCALES: BURPEE NUMBER WALL BALLS SUPER LIGHT OR AIR SQUATS DOUBLE UNDERS SINGLES X 2 (OR POSSIBLY 1) *compare to…

WEDNESDAY, SEPTEMBER 27TH 2017

CrossFit Fannin – CrossFit Front Squat (3 x 5) Warm up then 3 sets of 5 reps at 75-80% of 1rm Same weight across all sets 15 mins Metcon (AMRAP – Rounds and Reps) 12 minute amrap of: -12 1 arm db powersnatch (35/55)…

TUESDAY, SEPTEMBER 26TH 2017

CrossFit Fannin – CrossFit Hang Clean (1 x 1 ) Build to today’s heavy single. Be super aggressive and committed on the shrug and pull under. If no clean go hang powerclean then front squat 15 min Metcon (Time) For time complete: -run 2…

MONDAY, SEPTEMBER 25TH 2017

CrossFit Fannin – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restRx: 14/20 55/75 20/24 55/75 Row cals Score each round

SATURDAY, SEPTEMBER 23RD 2017

CrossFit Fannin – CrossFit Metcon (Time) DECK OF CARDS” With a partner complete a full deck of cards: HEART= 100 METER RUN CLUB= wall balls (14/20) SPADE= kb swings (35/53) DIAMOND= STO (75/105) JOKER- 800 METER RUN/ 1,000 METER ROW ACES=11 FACE CARDS=10 Each…

FRIDAY, SEPTEMBER 22ND 2017

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) 20 minute amrap with a partner completing full rounds of: -150 meter run -5 hspu -7 front squats (85/105) * row-200 or 100 run just make sure to stay moving Hspu- standing bar shoulder…

THURSDAY, SEPTEMBER 21ST 2017

CrossFit Fannin – CrossFit Metcon (Time) 4 rounds for time of: -8 behind the neck jerk (55/85)(75/105) *snatch grip -10 pullups (+ ctb) -15 situps CASH-OUT 3 rounds of: 20 kb abtwist 1 sled pull (ahap) 6-10 bar or ring dips UPDATES: Progenex Hype…

WEDNESDAY, SEPTEMBER 20TH 2017

CrossFit Fannin – CrossFit Deadlift (8×2 ) 80-85% across all sets 18 minutes- 10 to warmup then 1 set every minute Metcon (AMRAP – Rounds and Reps) 10 minute amrap of: 2-4-6-8-10….etc of: Powercleans (95/135) Box jumps (20/24)

TUESDAY, SEPTEMBER 19TH 2017

CrossFit Fannin – CrossFit Hang Power Snatch (1×1) 15 mins to work technique or heavy single Metcon (3 Rounds for time) 3 rounds each for time of : -500 meter row -25 wall balls (14/20) -10 hang powersnatch(65/95) * rest 2/3 mins btw rounds

MONDAY, SEPTEMBER 18TH 2027

CrossFit Fannin – CrossFit Power Clean (1×1) 15 minutes to work on today’s heavy single Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP 400m Run 10 Ball Over the Shoulder (20/30) 20 double unders 10 push press (75/105) * ball over must alternate…