Month: October 2017

MONDAY, OCTOBER 16TH 2017

CrossFit Fannin – CrossFit Deadlift (1 x 3 ) Warmup good then perform: 3 @ 65% 3@ 75% 3 @ 85% No unbroken sets all reps single and really concentrating on technique Metcon (Time) For time complete: -1000 meter row buy in(1 time only)…

SATURDAY, OCTOBER 14TH 2017

CrossFit Fannin – CrossFit Metcon (Time) DECK OF CARDS” With a partner complete a full deck of cards: HEART= Double Unders *number x 2 singles x 3 CLUB= Burpees SPADE= kb swings (35/53) DIAMOND= Back Squat (75/105) JOKER- 800 METER RUN/ 1,000 METER ROW…

FRIDAY, OCTOBER 13TH 2017

CrossFit Fannin – CrossFit Metcon (AMRAP – Reps) Teams of 4 20min AMRAP: One person at each station rotate when station ahead clears -8 DB man makers (35/55) -20 wall balls (14/20) -400m run -5 Burpee pullups At 20:00 10 min AMRAP Row for…

THURSDAY, OCTOBER 12TH 2017

CrossFit Fannin – CrossFit UPDATES: 8:15 class tomorrow will start at 8:00 Power Clean (1 x 1) 15 mins to work to today’s heavy single Metcon (Time) For time complete: Run 2 laps -21 hang cleans Run 1 lap -15 hang cleans Run 200…

WEDNESDAY, OCTOBER 11TH 2017

CrossFit Fannin – CrossFit Metcon (3 Rounds for time) 4 rounds each for time of: -300 meter row -10 STO (65/95) (95/135) -8 box jumps (20/24) -6 Pullups Rest 2/3 minutes btw sets CASH-OUT Tabata parner plank holds with weight (ahap) 8 rounds each…

TUESDAY, OCTOBER 10TH 2017

CrossFit Fannin – CrossFit Bench Press (1 x 2 ) 10-8-6-4-2 Metcon (AMRAP – Rounds and Reps) 12 minute amrap of: -6 left arm kb swing -6 left arm kb powerclean -6 left arm kb sto -8 hspu -6 right arm kb swing -6…

MONDAY, OCTOBER 9TH 2017

CrossFit Fannin – CrossFit Front Squat (1 x 1) 20 minutes to work to today’s heavy single *make sure your wrists are loose spend at least 3 minutes stretching each one Metcon (Time) For time complete: 40-30-20-10 reps of: -wall balls (14/20) -double unders…