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:

20 SECOND PLANK HOLD

FULL LEGTH OF ROOM BEAR CRAWL

*STRAIGHT ARMS AND LEGS ON CRAWLS.

MONDAY, OCTOBER 26TH 2015

 

 

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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 CFF WAS WELL REPRESENTED. AND MULTIPLE MEMBERS RAN ELSE WHERE. GOOD JOB USING YOUR FITNESS.

SATURDAY, OCTOBER 24TH 2015

 

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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 CARRIED ON FARMERS CARRY(AS HEAVY AS POSSIBLE) 100 METERS AT A TIME.

*REST 30 SECONDS BETWEEN EVENTS….

*TODAY IS THE RIDGE 5K GLOW RUN AT 7PM. WE WILL MEET ABOUT 6:15 CLOSE TO PAVILION/START LINE.  REMEMBER WEAR YOU SHIRT/SOCKS WHATEVER YA GOT. CYA THERE!!