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CrossFit Farragut

Monday, Oct 5 2015

CrossFit Farragut – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP in 4 minutes: 3 Burpees 15 DUs Front Squat (5-3-1-1-1) Metcon (Time) 3 Rounds: 250m Row; ~1 minute rest 100m OH barbell carry 100m barbell in front rack carryChoose carry loading wisely. Start moderate, slightly increase weight next two rounds to determine correct loading […]

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Friday, Oct 2 2015 – Free Friend Week Day 5

CrossFit Farragut – CrossFit Push Press (Build to heavy triple) Metcon (AMRAP – Reps) AMRAP in 9 minutes 6 Pull-Ups 9 Wall Balls 12 Alternating DB Snatches full rest 300m row for time full rest 800m run for timescore = AMRAP reps + row “reps” + run “reps” Row “reps” calculation: Females receive +10 reps […]

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Thursday, Sep 1 2015 – Free Friend Week Day 4!

CrossFit Farragut – CrossFit A): Weighted Step-ups (3 sets of 20 reps) Complete all 10 reps with one leg before moving to other leg B): Ring Dips (3 sets of moderately challenging reps) Okay to go to max reps each set if solid at this movement Metcon (Time) Partners For Time: 50 Double Unders 50 […]

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Wednesday, Sep 30 2015 – Free Friend Week, Day 3!

CrossFit Farragut – CrossFit A): Deadlift (Build to heavy 5 (NOT 5RM)) B): Weighted Pull-ups (3 sets of 5 reps (sets across)) Superset with DL while warming-up and executing heavy 5. Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP in 20 minutes: 20 Plate Snatches 15 Mountain Climbers 10 OH Stationary Lunges 5 […]

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Tuesday, Sep 29 2015 – Free Friend Day 2

CrossFit Farragut – CrossFit Hang Power Clean (Build to heavy triple) Non-members start with DBs, move to Barbell if keen. Metcon (AMRAP – Reps) “AMRAP Cluster” AMRAP in 3 minutes: 8 Air Squats 4 Toes to Bar (or High Knees) 1 minute rest AMRAP in 3 minutes: 8 Russian KB Swings 4 Push-Ups 1 minute […]

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Monday, Sep 28 2015 – Free Friend Week Day 1

CrossFit Farragut – CrossFit Metcon (No Measure) 6 minute AMRAP: Odds: 40 sec plank Evens: 40 sec max DUs (or singles) Front Squat (5-5-5) Friends/non-members: Start with Air Squat, then progress to KB Goblet Squat, then possibly to Barbell if keen. Metcon (Time) Partner Competition! 800m Relay Run (1,600m total – each partner runs 800m) […]

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Friday, Sep 25 2015

CrossFit Farragut – CrossFit Clean (1RM ) Stop @ 80% of capabilities if doing CF Total on Saturday Metcon (No Measure) 8 minute MAP session: 200m jog 5-8 Pull-Ups 30 DUs rest 2 minutes, repeatIf doing CF Total tomorrow – TAKE IT EASY…@~70% effort

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Thursday, Sep 24 2015

CrossFit Farragut – CrossFit Bench Press (3 sets of 8 (sets across)) @ 80% of capabilities if doing CF Total on Saturday Metcon (Time) Row 200m Row 300m Row 400m :30 side plank on both sides between each rowScore is total time for rows

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Wednesday, Sep 23 2015

CrossFit Farragut – CrossFit A: Waiter’s Walk (2 KBs) (3 sets: 100m – 2 KB’s) B): Suitcase Deadlift (1-legged KB Suitcase DL (both legs)) C): Muscle-ups (3 sets: 3-5 STRICT, if possible) Superset WW with Suitcase Deads and MUs Metcon (Time) 20 Toes to Bar 400m Run 20 1-Arm Russian KB Swings (Right) 20 1-Arm […]

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