Month: October 2015

SATURDAY, OCTOBER 31st 2015 (HALLOWEEN WOD)

CrossFit Fannin – CrossFit Metcon (Time) IN TEAMS OF 2 COMPLETE: 400 METER PUMPKIN RUN 75 – Lateral Pumpkin Jumps 50 – Pumpkin Push Press 100 – Pumpkin Goblet Squats 50 – Pumpkin Box Jumps 20″ 75 – Pumpkin Squat Cleans 400 METER PUMPKIN…

FRIDAY, OCTOBER 30TH 2015

CrossFit Fannin – CrossFit Metcon (2 Rounds for reps) IN THE FIRST 00:00 TO 10:00 RUN 1 MILE THEN… AT 10:00 7 MINUTE AMRAP OF: 10 BOX JUMP ON AND OVERS(24/20) 12 PUSH JERK (65/95) (95/135) AT 17:00 MINUTE MARK: 7 MINUTE AMRAP OF:…

THURSDAY, OCTOBER 29TH 2015

  CrossFit Fannin – CrossFit Front Squat ( 3@ 65% 2 @75% 1@ 80% 1@85% 1@95%) Metcon (AMRAP – Reps) 5 ROUNDS OF EVERY 2 MINUTES COMPLETE: 5 POWERCLEANS (125/185) 15 AIRSQUATS TIME REMAINING MAX BURPEES *REST 1 MINUTE BTW ROUNDS.

WEDNESDAY, OCTOBER 28TH 2015

CrossFit Fannin – CrossFit Sumo Deadlift (5 X 4 BUILDING SETS) Metcon (Time) 125 WALL BALLS *EVERY BREAK DO 15 KB SWINGS

TUESDAY, OCTOBER 27TH 2015

CrossFit Fannin – CrossFit Metcon (Time) RUN 2 LAPS 20 P0WERSNATCHES (80/115) (95/135) 20 HR PUSHUPS RUN 2 LAPS 2O POWERSNATCHES 20 HR PUSHUPS CASH-OUT 3 ROUNDS NFT: 10 DB FLAT BENCH 10 DIPS

MONDAY, OCTOBER 26TH 2015

    CrossFit Fannin – CrossFit Back Squat (3 X 3 ACROSS AT 75% OF 1 RM) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups   AWESOME JOB EVERYONE WHO RAN 5KS THIS WEEKEND. COUPLE MEDALS COLLECTED AT THE RIDGE RUN IN BLUE RIDGE…

SATURDAY, OCTOBER 24TH 2015

  CrossFit Fannin – CrossFit CROSSFIT FANNIN TEAM WOD (COMPETITION STYLE) TEAMS OF 4 COMPLETE: 8 MINUTES ROW MAX METERS (30 SECONDS ROW ON REST SWITCH TEAMMATES) 8 MINUTES TO ESTABLISH A 1 REP MAX OVERHEAD SQUAT ( 2 BARS) 8 MINUTES MAX METERS…

FRIDAY, OCTOBER 23RD 2015

CrossFit Fannin – CrossFit MOBILITY/STRETCHING SPEND 20ISH MINUTES ON MOBILITY/STRETCHING. BANDS LACROSSE BALLS PVC ROLLERS Metcon (AMRAP – Rounds and Reps) TEAMS OF 2 COMPLETE 20 MINUTE AMRAP: 60 CALORIE ROW 40 KB SWINGS (70/53) 20 BURPEE BOX JUMPS (24/20) *DIVIDE HOWEVER YOU WANT…

THURSDAY, OCTOBER 22ND 2015

CrossFit Fannin – CrossFit Bench Press (5 X 3 (ACROSS) ) Metcon (Time) 5 ROUNDS FOR TIME OF: 10 FRONT SQUATS (95/135) (125/165) 20 AB MAT SITUPS 200 METER RUN *COUPLE THINGS: 1. ) REMEMBER THE 5K THIS SATURDAY FOR THE RIDGE CHURCH. IF…

WEDNESDAY, OCTOBER 21ST 2015

CrossFit Fannin – CrossFit Deadlift (10 MINUTES TO WORK TO A HEAVY SINGLE) Metcon (AMRAP – Rounds and Reps) TEAMS OF 2 COMPLETE: AMRAP IN 12 MINUTES: 5 POWER SNATCHES (95/135) 5 BOX JUMP ON AND OVERS(20/24) *ONLY 1 PARTNER WORKING AT A TIME….

TUESDAY, OCTOBER 20TH 2015

  CrossFit Fannin – CrossFit 3 POSITION POWERCLEANS (EVERY 90 SECONDS FOR 8 MINUTES (8 SETS BUILDING)) HIGH HANG, HANG, FULL Metcon (Time) 4 ROUNDS FOR TIME OF: 400 METER RUN 10 PULLUPS 5 CHEST TO BAR PULLUPS 40 DOUBLE UNDERS *TIME CAP: 20…

MONDAY, OCTOBER 19TH 2015

CrossFit Fannin – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restWOMENS RX’D = WALL BALL 14 SDHP 55 BOX JUMP 20…