TUESDAY, NOVEMBER 17TH 2015

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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 SNATCH

30 ABMAT SITUPS

40 WALL BALLS

MONDAY, NOVEMBER 16TH 2015

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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 7 REPS

1 REP EQUALS:

1 POWERCLEAN

1 FRONT SQUAT

1 PRESS

1 BACK SQUAT

1 PRESS

BAR CAN’T REST ON FLOOR IF SO MUST REPEAT BEAR FROM THE BEGINNING.

SATURDAY, NOVEMBER 14TH 2015

HeroWhitten_th

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 LOOK BACK AND SAY, ” GOD HAS GRANTED ME ANOTHER DAY TO HONOR THESE PEOPLE”. I’M SO PROUD OF EVERYONE FOR YOUR TREMENDOUS EFFORT THIS WEEK!!!!!

Whitten (Time) (TEAM WOD)

5 Rounds for time:

22 Kettlebell swings, 70/53

22 Box jump, 24/20

400m Run

22 Burpees

22 Wall-Ball Shots, 20/14
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here

REMEMBER THE GLOW RUN TONIGHT AT 7. WE WILL MEET ABOUT 615 AROUND REGISTRATION AND WEAR YOUR CFF GEAR…

FRIDAY, NOVEMBER 13TH 2015

CIAMemorialWall_th

CrossFit Fannin – CrossFit

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135/95

7 Knees-To-Elbows

7 Deadlifts, 245/175

7 Burpees

7 Kettlebell Swings, 70/53

7 Pull-ups
A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

REMEMBER THE GLOW RUN SATURDAY. WE WILL WEAR OUR CFF SHIRTS

*ALSO IF YOU HAVEN’T PICKED UP YOUR  LONG SLEEVE BY MONDAY THEY WILL BE SOLD.

THURSDAY, NOVEMBER 12TH 2015

HeroBlakeMclendon_th

CrossFit Fannin – CrossFit

Blake (Time)

4 Rounds for time of:

100′ Walking lunge, 45lb plate overhead (45/25)

30 Box jumps, 24”/20″

20 Wall-Ball Shots, 20#/14#

10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here

WEDNESDAY, NOVEMBER 11TH 2015

Happy-Veterans-Day-Wishes

HeroMatthewAbbate_th

CrossFit Fannin – CrossFit

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155/105

Run 800 meters

21 Clean and Jerks, 155/105

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here

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

bestill

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