Month: July 2018

MONDAY, JULY 23RD 2018

CrossFit Fannin – CrossFit Warm-up 2 Rounds 100 meter run 15 Push Ups 10 PVC pass thrus Bench Press (6×2) Bench Press (20 Minutes) 6 x 2 @ 80% of 1RM *Looking to be in the 80-85% range for all 6 sets! Try and…

SATURDAY, JULY 21ST 2018

CrossFit Fannin – CrossFit Metcon (Time) WITH A PARTNER COMPLETE A “DECK OF CARDS” HEART- Medball clean (14/20) SPADE-100 METER RUN CLUB-Powerclean and jerk (65/95)(95/135) DIAMOND- Burpees FACE CARD-10 ACE-11 JOKER- 800 run/1,000 row (RX + both partners run 1,600 meters and row 1,600…

FRIDAY, JULY 20TH 2018

CrossFit Fannin – CrossFit Warm-up 2 Rounds 200m Run 5 Db power Snatch each arm 10 Lateral Box Step Ups low height 20 Hollow Rocks Metcon (Time) For time with a partner alternating full rounds of: 5 rounds each of: -100 meter run -10…

THURSDAY, JULY 19TH 2018

CrossFit Fannin – CrossFit Warm-up 3 Rounds 1:00 on a Machine RIG TO RIG Lunge 10 Kip Swings 10 Goodmornings Metcon (Time) For Time, With a Partner: 200m Walking Lunge 150 Wall Balls (14/20) 100 Deadlifts (155/225) 30 Bar Muscle Ups *One person works…

WEDNESDAY, JULY 18TH 2018

CrossFit Fannin – CrossFit Warm-up 400m Run Then, 2 Rounds: 5 Pull Ups 10 Strict Press (empty barbell) 25/50 Double Unders/ Single Unders Shoulder Press (5×5) 5-5-5-5-5 Adding load each set to today’s heavy set of 5 *after each set perform 5-10 strict pull-ups…

TUESDAY, JULY 17TH 2018

CrossFit Fannin – CrossFit Warm-up 3:00 on a Machine 10 Goodmornings (barbell) 10 Air Squats 10 Front Squats (barbell) 10 Clean Deadlifts (barbell) Halting deadlift/hang clean/clean (1×1) On the halt pause for 2 seconds above the kneeWorking to today’s heavy single Metcon (Time) 4…

MONDAY, JULY 16TH 2018

CrossFit Fannin – CrossFit Warm-up 400m Run Then, 2 Rounds: 10 PVC pass thrus 10 Overhead Squats (pvc) With a empty barbell: 10 High Pulls 10 High Hang Muscle Snatch 10 Overhead Squats 5 Snatch Balance 5 Snatch (Pause at hang position and the…

SATURDAY, JULY !4TH 2018

CrossFit Fannin – CrossFit Metcon (Time) MEETING AT THE HIGH SCHOOL TRACK (NOT THE GYM) With a partner completing 4 rounds of: Parnter 1 runs 400 meter Partner 2 runs bleachers then together complete 25 situps then switch… CASH-OUT POST WOD ULTIMATE FRISBEE!!!!!

FRIDAY, JULY 13TH 2017

CrossFit Fannin – CrossFit Warm-up 400m Run Then, 2 Rounds: 20 Walking Lunges (10 each leg) 10 Goodmornings (pvc) :30 Handstand Hold Metcon (Time) 10 rounds for time (alternating full rounds)with a partner of: 10 Deadlifts (125/185)(185/275) 15 Box Jumps (20/24) 15 Hand Release…

THURSDAY, JULY 12TH 2018

CrossFit Fannin – CrossFit Warm-up 200m Run 15 Goodmornings (pvc) 200m Run 10 Leg Swings each leg 200m Run 5 Inchworms + 2 Push Ups Metcon (Time) 4 Rounds for Time: 100m KB Farmers Carry (35s/53s)(53s/70s) 200m Run 100m KB Farmers Carry (35s/53s)(53s/70s) 400m…

WEDNESDAY, JULY 11TH 2018

CrossFit Fannin – CrossFit Metcon (Time) “Holbrook” 10 Rounds for Time: 5 Thrusters (75/115) 10 Pull Ups 100m Sprint 1:00 RestRx 75/115 Rx-alternate rounds w a partner to complete 10 Rx+- by yourself Both same weight Scaling Options: 10 Pull Ups -10 Jumping Pull…

TUESDAY, JULY 10TH 2018

CrossFit Fannin – CrossFit Warm-up 3 Minutes on a Machine 2 Rounds: 5 Inchworms + 2 Push Ups 30/60 Double Unders/ Single Unders Bench Press (5×3) At 80/85% of 1RM for all sets 20 minutes Metcon (Time) For Time: 40/50 Calorie Row Then, 4…