Month: February 2018

WEDNESDAY, FEBRUARY 14TH 2018

CrossFit Fannin – CrossFit Shoulder Press (1×1) work to heavy single Metcon (5 Rounds for time) 5 rounds each for time of: -Row 250/350 -9 Thrusters (65/95)(95/135) -35 Double Unders Singles x 2 Rest approx. 2 minutes. Teens/masters 35/55

TUESDAY, FEBRUARY 13TH 2018

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) 10 MINUTE AMRAP OF: “CINDY” -5 PULLUPS -10 PUSHUPS -15 AIR SQUATS *MAKE SURE PUSHUPS ARE FULL RANGE OF MOTION AND AIR SQUATS ARE TO DEPTH AND OPEN HIPS UP TOP. NO SLOPPY MOVEMENTS….

MONDAY, FEBRUARY 12TH 2018

CrossFit Fannin – CrossFit Power Clean (1×1) Work to today’s heavy single powerclean or clean Metcon (Time) For time complete: Run 1 lap (2 laps) -9 hang clean & jerk (75/105)(105/145) Run 1 lap (2 laps) -6 hang clean & jerk (95/125)(125/165) Run 1…

SATURDAY, FEBRUARY 10TH 2018

CrossFit Fannin – CrossFit Metcon (Time) DECK OF CARDS” With a partner complete a full deck of cards: HEART= Situps with 25/45 lb plate CLUB= box steps ups (20/24) (26s/35s kb) SPADE= Push Press (65/95) DIAMOND= Hand Release Push Ups JOKER- 800 METER RUN/…

FRIDAY, FEBRUARY 9TH 2018

CrossFit Fannin – CrossFit Warm-up WARMUP UP THE MOVEMENTS REALLY WELL BEFORE THE START OF THE WOD. MAKE TTB BE MANAGABLE SETS BE SMOOTH ON THE DU AND HAVE AN IDEA ON 1’S OR SETS ON THE CLEANS. 2016 WAS OUR FIRST OPEN SO…

THURSDAY, FEBRUARY 8TH 2018

CrossFit Fannin – CrossFit Snatch (4×4) 5 minutes to warmup Then Every 30 seconds for 4 minutes complete 2 snatches -goal is load that can be tap n go *if no snatch then powersnatch overhead/front squat Metcon (AMRAP – Rounds and Reps) 00:00-15:00 Each…

WEDNESDAY , FEBRUARY 7TH 2018

CrossFit Fannin – CrossFit Push Jerk (1×2) 15 minutes to work on heavy double from the rack Metcon (Time) 4 rounds for time of: -20 wall balls (14/20) – 10 deadlifts (155/225) Teens/masters 10/14 95/135 CASH-OUT 1. Run or row 2. Muscle up work…

TUESDAY , FEBRUARY 6TH 2018

CrossFit Fannin – CrossFit Metcon (AMRAP – Reps) 4 minutes of: -15 lateral bar over burpees -150 meter run -max reps powercleans *only scoring pc each round Rx 65/95 + 95/135 -rest 4 minutes Metcon (AMRAP – Reps) 4 minutes of: -15 lateral bar…

MONDAY, FEBRUARY 5TH 2018

CrossFit Fannin – CrossFit Back Squat (5×2) Building sets to today’s heavy double Metcon (AMRAP – Rounds and Reps) 10 minute amrap of: -5 back squats (65/95)(95/135) -7 ttb -9 hspu Ttb – knees up or toes to kb Hspu – box or shoulder…

SATURDAY, FEBRUARY 3RD 2018

CrossFit Fannin – CrossFit Metcon (Time) Teams of 2: 3 rounds for time: 30 Power Clean and jerks (65/95) (95/135)(Split) 40 Burpees over bar (split) 50 Wall balls (14/20)(split) 30 Box jumps (20/24) (split)

FRIDAY, FEBRUARY 2ND 2018

CrossFit Fannin – CrossFit MOBILITY/STRETCHING 10/15 MINUTES HERE CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# CASH-OUT SEE HOW YOU FEEL TODAY. YOU CAN CHOOSE A CASHOUT YOU MISSED THIS WEEK OR…

THURSDAY, FEBRUARY 1ST 2018

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) WITH A PARTNER COMPLETE A 20 MIUNTE CYCLE OF: 1: PARTNER 1 RUNS A 400 METER RUN WHILE 2: PARTNER 2 PERFORMS: -5 DEADLIFTS (75/105) (105/145) -4 HPC -3 FRONT SQUATS -2 BURPEES OVER…