Month: May 2018

TUESDAY, MAY 15TH 2018

CrossFit Fannin – CrossFit Warm-up 200 METER RUN 20 AIR SQUATS 200 METER RUN 10 LEGS SWINGS EACH LEG 200 METER RUN 1:00 SQUAT HOLD Back Squat (5X5) WORK UP IN WEIGHT EACH SET. 1-3 SHOULD BE MODERATELY HEAVY WARM UPS 3-5 SHOULD BE…

MONDAY, MAY 14TH 2018

CrossFit Fannin – CrossFit Warm-up 400m Row 10 Pass thrus + 10 OHS (pvc) 400m Row 20 Hollow Rocks 400m Row 50 Double Unders or 100 Single Unders Metcon (Time) 3 rounds for time of: 15 pullups 50 double unders * 10 minute cap…

SATURDAY, MAY 12TH 2018

CrossFit Fannin – CrossFit Metcon (Time) WITH A PARTNER COMPLETE A “DECK OF CARDS” HEART: HANG POWERCLEAN (95/135) CLUB: WALL BALLS (14/20) SPADE: 100 METER RUN DIAMONDS: BOX JUMPS (24/30) JOKER- 800 METER RUN/ 1,000 METER ROW ACES=11 FACE CARDS=10 Each team of 2…

FRIDAY, MAY 11TH 2018

CrossFit Fannin – CrossFit REVISED SHIRT DESIGN WITH WOD NAME……COST OF SHIRT IS $25 ALL PROCEEDS GO TO EQUIPMENT FUND!!! Warm-up 3 ROUNDS OF: 100 METER RUN 10 PVC PASS THRUS 5 INCHWORMS Metcon (8 Rounds for time) 8 ROUNDS EACH FOR TIME OF:…

THURSDAY, MAY 10TH 2018

CrossFit Fannin – CrossFit Warm-up 3 ROUNDS OF: 1 MINUTE ROW 10 LATERAL BOX STEPS UPS EACH LEG TO APPROPRIATE HEIGHT (LATERAL-SIDEWAYS) 10 RUSSIAN KB SWINGS (RUSSIAN-EYE LEVEL) EACH ROUND WORK UP IN WEIGHT :20 SEC HS HOLD OR BOX HOLD Metcon (No Measure)…

WEDNESDAY, MAY 9TH 2018

CrossFit Fannin – CrossFit Warm-up 400 meter run 20 air squats 15 pvc pass thrus 10 ohs pvc 10 ohs empty bar 5 hang snatch or powersnatch 5 full snatch or powersnatch Power Snatch (5 x 1) Work up to 85% of 1 rm…

TUESDAY, MAY 8TH 2018

CrossFit Fannin – CrossFit Warm-up 3 ROUNDS OF: 100 METER RUN 10 PVC PASS THRUS 10 PUSHUPS 10 KIP SWINGS Split Jerk (5 X 2) 20 MINUTES TO WORK ON A HEAVY DOUBLE. – YOU CAN GO FROM RIG OR GROUND -WITH THE SPLIT…