Month: November 2015

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…

MONDAY, NOVEMBER 16TH 2015

CrossFit Fannin – CrossFit Back Squat 3@ 75% 2@80% 1@85% 3@80% 2@85% 1@90% *REST AS NEEDED BUILD UP TO FIRST SET. Metcon (Time) FOR TIME: RUN 800 METERS 1 ROUND OF THE BEAR COMPLEX 95/135 RUN 800 METERS *ONE ROUND OF THE BEAR EQUALS…

SATURDAY, NOVEMBER 14TH 2015

CrossFit Fannin – CrossFit WE WILL HONOR THIS SOLDIER IN A TEAM WOD. IT HAS BEEN AN HONOR THIS WEEK TO HONOR THESE SOLDIERS AND AGENTS WITH OUR CROSSFIT FAMILY. EVEN THOUGH WE ARE BROKE DOWN, SORE, AND FLAT OUT BUSTED; IT’S NICE TO…