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CrossFit Farragut

Friday, May 2 2017

Announcements Don’t forget as of June 1st, our 5:30am will now be 6am! Please sign in the night before by 10pm! CrossFit Farragut – CrossFit 1 Clean + 2 FS + 1 Jerk (EOMOM x 5) Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# […]

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Thursday, June 1 2017

Announcements Don’t forget as of June 1st, our 5:30am will now be 6am! Please sign in the night before by 10pm! CrossFit Farragut – CrossFit Metcon (Weight) OHS x 3 reps x 5 sets, rest 90sec – 2 min b/t sets (in 12 minutes or less, build to a technically tough set of 3) Metcon […]

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Wednesday, May 31 2017

Announcements Don’t forget as of June 1st, our 5:30am will now be 6am! Please sign in the night before by 10pm! CrossFit Farragut – CrossFit A): Romanian Deadlift (3×5) B): Handstand Hold (30 sec Hold x 3) Metcon (Time) For Time: 6 Turkish Get Ups (50/35#) 50 Double Unders 20 Burpees 20 KB Snatches 50 […]

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Tuesday, May 30 2017

CrossFit Farragut – CrossFit Power Clean (Build to heavy triple) Metcon (AMRAP – Reps) 3 Rounds: AMRAP in 4 minutes: 12 Sit-Ups 9 Russian KB Swings (50/35#) 6 Toes to Bar 3 Box Jumps (24/20#) Rest 2 minutes between rounds

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Friday, May 26 2017

CrossFit Farragut – CrossFit Deadlift (3-2-1) Metcon (AMRAP – Rounds and Reps) 3 Rounds of the following: 6 minute AMRAP: 4 Snatches (115/75#) 6 Burpees 8 Toes to Bar Rest 2 minutes between each AMRAP

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Thursday May 25 2017

CrossFit Farragut – CrossFit Metcon Metcon (AMRAP – Rounds) 20 min AMRAP 100m Single Arm Farmer Carry (switch as needed) 10 (per side) Single Arm KB DL 20 Russian Twists 400m Run (moderate effort)

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Wednesday, May 24 2017

CrossFit Farragut – CrossFit A): Back Squat (5-10 tough singles – ending in 1RM) B): L-Sit (B/n every tough single, perform a 10-15 sec L-Sit) Metcon (Time) For Total Accumulated Time: 500m Row Full Rest 100 DUs (7 minute max) Full Rest 40 Pull-Ups

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Tuesday, May 23 2017

CrossFit Farragut – CrossFit Bench Press (5-4-3-2-1) Metcon (AMRAP – Reps) AMRAP in 8 minutes: 1 Power Clean (175/125) 7 Push-Ups 14 Walking Lunges 3 Power Cleans 7 Push-Ups 14 Walking Lunges 5 Power Cleans 7 Push-Ups 14 Walking Lunges 7 PC 7 PU’s 14 WL’s 10 PCs…. Rest 3 minutes; repeat & pick-up where […]

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Monday May 22 2017

CrossFit Farragut – CrossFit Conditioning “Nancy” 5 Rounds For Time Run 400m 15 OHS (95/65) Strength A: Weighted Step Ups (3 x 16) B: Weighted Strict Pull Ups (3 sets of 3-5)

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Friday, May 19 2017

CrossFit Farragut – CrossFit Push Press (3-2-1-3-2-1) 2nd set of 3-2-1 should be heavier than the first Metcon (AMRAP – Rounds and Reps) *AMRAP of 12 minutes 12 Plate Snatches (45/25#) 6 Box step-overs w/ plate (24/20″) * Starting the workout and every 3 min do 3 burpees

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