THURSDAY, NOVEMBER 5TH 2015

Actions

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 12 MINUTES OF:

10 DEADLIFTS (95/135)RXD (125/165) RXD +

10 WALL BALLS (14/20)

10 BOX JUMPS (20/24)

CASH-OUT

3 ROUND NFT:

50 DOUBLE UNDERS (150 SINGLES)

60 SECOND PLANK HOLD

250 METER ROW

WEDNESDAY, NOVEMBER 4TH 2015

1103151825b (1)

CrossFit Fannin – CrossFit

Warm-up

2 ROUNDS OF:

ROW 250 METERS

10 HANG POWERCLEANS

10 AIR SQUATS

10 PUSH UP TO PIKE

Power Clean (EMOM FOR 10 MINUTES COMPLETE 2 REPS MUST RESET BTW EACH REP, WORKING UP TO A “HEAVY” DOUBLE)

Metcon (4 Rounds for reps)

4 ROUNDS OF:

2 MINUTE ROUNDS OF THE FOLLOWING:

200 METER RUN (300 ROW)

MAX REPS HANG POWERCLEAN IN TIME REMAINING.

*RECORD REPS EACH ROUND

*REST 1 MINUTE BTW ROUNDS

TUESDAY, OCTOBER 3RD 2015

i-love-crossfit1

CrossFit Fannin – CrossFit

Bear Complex (EMOM FOR 8 MINUTES WITH MODERATE WEIGHT LOAD)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon (AMRAP – Reps)

15 MINUTE AMRAP OF THE FOLLOWING REP SCHEME:

3 PULLUPS

3 THRUSTERS (65/95)

3 HAND RELEASE PUSHUPS

6 PULLUPS

6 THRUSTERS

6 HAND RELEASE PUSHUPS

AND SO ON INCREASING BY 3’S FOR 15 MINUTES

1. REMEMBER YOUR MEMBERSHIPS COME OUT AUTOMATICALLY EACH MONTH AS LONG AS YOU HAVE PAYMENT INFORMATION IN. IF YOU HAVEN’T PAID YOUR MEMBERSHIP PLEASE DO SO ASAP.

2. IF YOU HAVEN’T PICKED UP YOUR BLACK SHIRTS YOU ORDERED PLEASE DO SO .

 

MONDAY, NOVEMBER 2ND 2015

1031151727

CrossFit Fannin – CrossFit

Overhead Squat (WORK TO HEAVISH SET OF 5 (ROUGHLY 75-90% OF1 RM))

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

SATURDAY, OCTOBER 31st 2015 (HALLOWEEN WOD)

f5664099156740e14011e73be7cd56c8

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 RUN

*PUMPKIN = 20/14 WALL BALL

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.

THURSDAY, OCTOBER 29TH 2015

 

1027151811

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.