Month: November 2015

MONDAY, NOVEMBER 30TH 2015

  CrossFit Fannin – CrossFit Front Squat (3@ 70% 2@ 80% 1@ 85% 1@ 90% 1@ 95% ) Metcon (Time) 3 ROUNDS OF: 400 METER RUN 12 FRONT SQUATS (95/135) (125/185) 21 BOX JUMPS (20/24)

SATURDAY, NOVEMBER 28TH 2015

CrossFit Fannin – CrossFit PICK A LIFT AND GET HEAVY (1O MINUTES TO WORK TO A HEAVY SINGLE) Metcon (Time) TEAMS OF 2 COMPLETE: RUN 800 METERS 60 DEADLIFTS (65/95, 95/135) 50 HANG POWERCLEANS 40 BOX JUMPS 30 ABMAT SITUPS 20 THRUSTERS RUN 800…

FRIDAY, NOVEMBER 27TH 2015

CrossFit Fannin – CrossFit OPEN GYM, COACHES WILL WOD WITH YOU… Metcon (Time) IN TEAMS OF 4 COMPLETE: 75 BACK SQUATS(95/135) 50 PULLUPS 25 SHOULDER TO OVERHEAD 75 FRONT SQUATS (65/95) 50 PULLUPS 25 SHOULDER TO OVERHEAD 75 OVERHEAD SQUATS (45/65) 50 PULLUPS 25…

THURSDAY, NOVEMBER 26TH 2015

CrossFit Fannin – CrossFit HAPPY THANKSGIVING!!

WEDNESDAY, NOVEMBER 25TH 2015

CrossFit Fannin – CrossFit Power Snatch (EMOM FOR 8 MINUTES HANG POWERSNATCH + POWERSNATCH) Metcon (AMRAP – Rounds and Reps) AMRAP IN 12 MINUTES OF: TEAMS OF 2: 5 TOES TO BAR 7 POWER SNATCHES (95/135) 9 WALL BALLS (14/20) *ONLY 1 PARTNER WORKING…

TUESDAY, NOVEMBER 24TH 2015

A LITTLE PICTURE IN HONOR OF THIS WEEKS FOOD THROW DOWN …. CrossFit Fannin – CrossFit   Metcon (Time) FOR TIME COMPLETE: RUN 1 LAP 21 SUMO DEADLIFTS (135/185) (155/225) *50 UNBROKEN AIR SQUATS 21 PUSH PRESS (65/95) (95/135) 15 SUMO DEADLIFTS *50 UNBROKEN AIR SQUATS…

MONDAY, NOVEMBER 23RD 2015

    CrossFit Fannin – CrossFit   Power Clean (5 X 2 AT @ 80 OF 1 RM) Metcon (Time) FOR TIME COMPLETE: 1-2-3-4-5-6-7-8-9-10 REPS OF: POWERCLEAN (95/135) BURPEES CASH-OUT 3 ROUNDS OF: MINUTE1: 20 ABMAT SITUPS MINUTE 2: 1/2 ROPE CLIMBS (1 PULLUP…

SATURDAY, NOVEMBER 21ST 2015

  CrossFit Fannin – CrossFit Metcon (Time) TEAMS OF 2-4 COMPLETE: “DECK OF CARDS” DIAMONDS= POWERSNATCH (95/135) SPADES= PISTOLS, ALTERNATE LEGS (SUB GOBLET KB SQUATS) HEARTS= DEADLIFTS (95/135) CLUBS= ABMAT SITUPS WITH A MEDBALL (14/20) *JOKERS = 1000 METER ROW OR 800 METER RUN *FACE…

FRIDAY, NOVEMBER 20TH 2015

CrossFit Fannin – CrossFit Warm-up GROUP MOBILITY AND STRETCHING ABOUT 10/15 MINUTES….. Metcon (AMRAP – Rounds and Reps) 15 MINUTE AMRAP: 5 SQUAT CLEANS (95/135) 10 HAND RELEASE PUSHUPS 20 AIR SQUATS CASH-OUT PICK A “GOAT” OR TWO AND WORK ON THEM. FIND SOMETHING…

THURSDAY, NOVEMBER 19TH 2015

CrossFit Fannin – CrossFit Metcon (Weight) EVERY MINUTE ON THE MINUTE FOR 24 MINUTES COMPLETE: 1: 4 BURPEE BOX JUMPS + 4 CHEST TO BAR PULLUPS 2: 4 BURPEE BOX JUMPS + 4 PUSH JERKS (115/75) 3: 12 ALTERNATING REVERSE LUNGES WITH KB’S (70/53)…

WEDNESDAY, NOVEMBER 18TH 2015

CrossFit Fannin – CrossFit Bench Press (5 X 3 AS HEAVY AS POSSIBLE) Metcon (AMRAP – Rounds and Reps) 12 MINUTE AMRPAP OF: 200 METER ROW 6 FRONT SQUATS (65/95 95/135) 30 DOUBLE UNDERS (60/90 SINGLES) *remember I’m ordering new shirts this Friday please…

TUESDAY, NOVEMBER 17TH 2015

CrossFit Fannin – CrossFit Power Clean (15 MINUTES TO WORK TO HEAVY SINGLE) Metcon (Time) FOR TIME COMPLETE: 40 WALL BALLS(20/14) 30 ABMAT SITUPS 20 DB 1 ARM SNATCH(70/50) (50/30) 15 BURPEES 10 POWERCLEAN AND JERKS (135/95) (65/95) 15 BURPEES 20 DB 1 ARM…