TUESDAY, NOVEMBER 10TH 2015

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CrossFit Fannin – CrossFit

Push Press (WORK TO A HEAVY DOUBLE)

“Jack”

(AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115/85

10 Kettlebell Swings, 53/35

10 Box Jumps, 24/20
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

IF YOU ARE WANTING PROGENEX I AM GOING TO ORDER TOMORROW. SO PLEASE WRITE ON BOARD TOMORROW OR SHOOT ME A TEXT.

MONDAY, NOVEMEBER 9TH 2015

*THIS WEEK AS I THOUGHT OF HOW WOULD WE WOULD HONOR OUR VETERENS, THE THOUGHT HIT ME ONE DAY ISN’T ENOUGH. WE  ARE GONNA HONOR THEM ALL WEEK. SO JOIN US IN VETERENS WEEK AT CROSSFIT FANNIN. WE WILL HONOR A DIFFERENT SOLDIER EVERYDAY THIS WEEK.

CrossFit Fannin – CrossFit

Deadlift (5 X 5 @ 85% OF 1 REP MAX)

Bell (Time)

3 Rounds for time of:

21 Deadlifts, 185/145

15 Pull-ups

9 Front Squats, 185/145
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here

SATURDAY, NOVEMBER 7TH 2015

CrossFit Fannin – CrossFit

Metcon (Time)

TEAMS OF 2 COMPLETE THE FOLLOWING:

RUN 1 MILE (200 METER INCREMENTS)

60 BURPEES

75 WALKING LUNGES

100 AIR SQUATS

25 PUSHUPS

100 PUSH PRESS

25 PUSHUPS

75 WALKING LUNGES

100 AIR SQUATS

60 BURPEES

RUN 1 MILE (200’S)

*ONLY 1 PARTNER WORKING AT A TIME…..

FRIDAY, NOVEMBER 6TH 2015

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CrossFit Fannin – CrossFit

Handstand Push-ups (30 hspu )

Metcon (Time)

FOR TIME COMPLETE:

400 METER RUN

15 FRONT SQUATS (75/115)

15 SHOULDER TO OVERHEAD

400 METER RUN

12 FRONT SQUATS

12 SHOULDER TO OVERHEAD

400 METER RUN

9 FRONT SQUATS

9 SHOULDER TO OVERHEAD

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

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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

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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