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.

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

thN4JEL3OY

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

MONDAY, OCTOBER 26TH 2015

 

 

IMG9503781445818756477IMG_0382

CrossFit Fannin – CrossFit

Back Squat (3 X 3 ACROSS AT 75% OF 1 RM)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

 

AWESOME JOB EVERYONE WHO RAN 5KS THIS WEEKEND. COUPLE MEDALS COLLECTED AT THE RIDGE RUN IN BLUE RIDGE CFF WAS WELL REPRESENTED. AND MULTIPLE MEMBERS RAN ELSE WHERE. GOOD JOB USING YOUR FITNESS.

SATURDAY, OCTOBER 24TH 2015

 

untitled

CrossFit Fannin – CrossFit

CROSSFIT FANNIN TEAM WOD (COMPETITION STYLE)

TEAMS OF 4 COMPLETE:

8 MINUTES ROW MAX METERS (30 SECONDS ROW ON REST SWITCH TEAMMATES)

8 MINUTES TO ESTABLISH A 1 REP MAX OVERHEAD SQUAT ( 2 BARS)

8 MINUTES MAX METERS CARRIED ON FARMERS CARRY(AS HEAVY AS POSSIBLE) 100 METERS AT A TIME.

*REST 30 SECONDS BETWEEN EVENTS….

*TODAY IS THE RIDGE 5K GLOW RUN AT 7PM. WE WILL MEET ABOUT 6:15 CLOSE TO PAVILION/START LINE.  REMEMBER WEAR YOU SHIRT/SOCKS WHATEVER YA GOT. CYA THERE!!

FRIDAY, OCTOBER 23RD 2015

05f7d38135ff6dd458c5d3168fa1a43e

CrossFit Fannin – CrossFit

MOBILITY/STRETCHING

SPEND 20ISH MINUTES ON MOBILITY/STRETCHING.

BANDS

LACROSSE BALLS

PVC ROLLERS

Metcon (AMRAP – Rounds and Reps)

TEAMS OF 2 COMPLETE

20 MINUTE AMRAP:

60 CALORIE ROW

40 KB SWINGS (70/53)

20 BURPEE BOX JUMPS (24/20)

*DIVIDE HOWEVER YOU WANT BUT ONLY 1 PARTNER WORKING AT A TIME.

SATURDAY 7 P.M THE RIDGE COMMUNITY CHURCH GLOW RUN. WE HAVE SEVERAL CFF MEMBERS RUNNING. REMEMBER IF YOU WANNA WEAR YOUR BLUE GOD/FAMILY/CF SHIRT OR SOCKS WE WILL GO ENJOY AND GOOD RACE AND GREAT COMPANY.

THURSDAY, OCTOBER 22ND 2015

1795762_1646039632278817_3858246598274690025_n

CrossFit Fannin – CrossFit

Bench Press (5 X 3 (ACROSS) )

Metcon (Time)

5 ROUNDS FOR TIME OF:

10 FRONT SQUATS (95/135) (125/165)

20 AB MAT SITUPS

200 METER RUN

*COUPLE THINGS:

1. ) REMEMBER THE 5K THIS SATURDAY FOR THE RIDGE CHURCH. IF YOU WANT TO WEAR YOUR CFF GEAR AND MEET UP THAT WOULD BE AWESOME….

2. ) MERCHANDISE I CURRENTLY HAVE FOR THOSE WHO HAVE ASKED…..3 PROGENEX MIXER BOTTLES, 4 BAGS OF PB SMASH, AND 3 PAIRS OF BLUE CFF SOCKS.