Month: October 2017

TUESDAY, OCTOBER 31ST 2017

CrossFit Fannin – CrossFit Metcon (Time) IN TEAMS OF 2 COMPLETE: 400 METER PUMPKIN RUN 75 – Lateral Pumpkin Jumps 50 – Pumpkin Push Press 100 – Pumpkin Goblet Squats 50 – Pumpkin Box Jumps 20/24 75 – Pumpkin Squat Cleans 400 METER PUMPKIN…

MONDAY, OCTOBER 30TH 2017

CrossFit Fannin – CrossFit Halting deadlift/hang clean/clean (1×1) On the halt pause for 2 seconds above the knee15 minutes to work to heavy single -pause above knee for 2 full seconds and stand -then back down to knee for hang clean – then full…

SATURDAY, OCTOBER 28TH 2017

CrossFit Fannin – CrossFit Metcon (Time) “DECK OF CARDS” With a partner complete a full deck of cards: HEART= Clusters (35/55) Barbell cluster video click here: https://www.youtube.com/watch?v=gEjq0XI7UP8 CLUB= 100 meter run SPADE= kb swings (35/53) DIAMOND= Stationary lunge JOKER- 800 METER RUN/ 1,000 METER…

FRIDAY, OCTOBER 27TH 2017

CrossFit Fannin – CrossFit Competition Rules Teams of 4 complete 17.1 17.5 – 2 members will complete 17.1 dividing reps however you want. When finished they will clap off to the next two who will complete 17.5 Metcon (Time) In teams of 4 complete…

THURSDAY, OCTOBER 26TH 2017

CrossFit Fannin – CrossFit Snatch (1 x 1 ) 15/20 minutes to work the skill of not snatch then go powersnatch Metcon (Time) FOR TIME COMPLETE: 21 powesnatch (55/85) 1 lap 15 powersnatch 1 lap 9 powersnatch 1 lap Scales : lighter loads Rows…

WEDNESDAY, OCTOBER 25TH 2017

CrossFit Fannin – CrossFit SKILL Spend 10-15 minutes on skill work: Couple examples – double under ladder -pullups -hspu -muscle ups Metcon (AMRAP – Rounds and Reps) 12 minute amrap of: – 5 pullups -7 hrpu -9 wall balls (14/20) CASH-OUT 3 rounds of:…

TUESDAY, OCTOBER 24TH2017

CrossFit Fannin – CrossFit Behind The Neck Jerk (1 x 1 ) 15 minutes to work the skill Key points: Dip short and fast knees wide Explode hips push under bar Active shoulders * from rack Metcon (3 Rounds for time) 3 rounds each…

MONDAY, OCTOBER 23RD 2017

CrossFit Fannin – CrossFit Powerclean + 2 Front Squats 15 minutes to work to a heavy 1 +2 cycle. No Cleans.Think quality over quantity. Don’t do tons of reps Metcon (Time) 5 rounds for time of: -200 meter run -30 double unders -9 cleans…

SATURDAY, OCTOBER 21st 2017

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) 30 MINUTE WITH A PARTNER AMRAP OF: -120 wall balls (14/20) -100 hpc (85/115) -80 box steps ups unloaded -60 sto (65/95) -40 box jumps (20/24) -20 hspu – run 1 lap Row-500 Hspu…

SATURDAY, OCTOBER 21ST 2017

CrossFit Fannin – CrossFit ()

FRIDAY, OCTOBER 20TH 2017

CrossFit Fannin – CrossFit Bench Press (3 x max reps) 3 x max reps at 70% Metcon (AMRAP – Rounds and Reps) 18 MINUTE AMRAP WITH A PARTNER ALTERNATING MOVEMENTS TO COMPLETE ROUNDS OF: -10 HRPU -10 FLOOR PRESS -150 METER RUN RX- 75/105…

THURSDAY, OCTOBER 19TH 2017

CrossFit Fannin – CrossFit Power Clean (1 x 1 ) You and a partner I go/you go ahap for 8 minutes Concentrating on trip ext and violent hips Record your reps only Metcon (AMRAP – Reps) EMOM FOR 12 MINUTES: – 10 kbs -10…