TUESDAY, OCTOBER 3RD 2015

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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

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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)

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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

 

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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

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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