Month: September 2018

SATURDAY, SEPTEMBER 29TH 2018

CrossFit Fannin – CrossFit BRING A FRIEND DAY!!!!!!! Warm-up 100 meter Run 15 Push Ups 100 meter run 15 Air Squats 100 meter run 15 PVC pass thrus Metcon (AMRAP – Rounds and Reps) With a Partner: 10 Minute AMRAP: Partner 1: 100 meter…

FRIDAY, SEPTEMBER 28TH 2018

CrossFit Fannin – CrossFit Warm-up 2 ROUNDS OF: 200 METER ROW 15 PUSHUPS 3 ROPE PULLS TO STAND GROUP LINE DRILLS Metcon (4 Rounds for time) EVERY 5 MINUTES FOR 20 MINUTES COMPLETE: 500 METER ROW 25 HAND RELEASE PUSHUPS 2 ROPE CLIMBS *…

THURSDAY, SEPTEMBER 27TH 2018

CrossFit Fannin – CrossFit Warm-up Back Squat (2X10) 60% of 1rm Back Squat (2X5) 70% of 1RM Focus on moving the bar with speed and holding a good position. This should just be some volume at a moderate weight. This shouldn’t feel like it’s…

SPORTS PERFORMANCE

CrossFit Fannin – CrossFit Hang Power Clean (1X1) FIND A 1 REP MAX SKILL Squat Jump 10 X 3 *new set every 20 seconds (fingers laced behind head) Lateral Cone / Hurdle hop (REVERSE TABATA 10/20 CLOCK : TABATA CLOCK X 4 EACH) Multiple…

WEDNESDAY, SEPTEMBER 26TH 2018

CrossFit Fannin – CrossFit Warm-up 400m Run Then, Line Drills Metcon (5 Rounds for time) New Round Every 4 Minutes for 20 Minutes: 250 Meter Row 200m Run Record each round (5 rounds) Scales: Row 200/150 Run 150/100 CASH-OUT 3 Rounds for Quality: 1….

TUESDAY, SEPTEMBER 25TH 2018

CrossFit Fannin – CrossFit Warm-up 200m Run 20 Push Ups 200m Run 15 Goodmornings (pvc) 200m Run 10 Pull Ups Deadlift (5×5 ) 5×5 all at 75% of 1 rm (20-25 minutes) Metcon (AMRAP – Reps) 10 Minute Alternating EMOM: Even: 5 Bench Press…

MONDAY, SEPTEMBER 24TH 2018

CrossFit Fannin – CrossFit Warm-up 400 meter run Then -Worlds Greatest Stretch x 5 each side ( https://youtu.be/nG38sH8fwSM) -10 Pause Air Squats -1:00 Squat Hold -10 Lunges Each Leg Front Squat (5×3) 5 Minute EMOM: 3 Front Squats @ 70% of 1RM *Work up…

SATURDAY, SEPTEMBER 22ND 2018

CrossFit Fannin – CrossFit Warm-up 200 meter run 3 Rounds: 15 Air Squats 10 Push Ups 5 Pull Ups Metcon (Time) “Deck of Cards” Heart- 100 meter run Spade-kbs swings (35/53) Club-hspu Diamond-burpee pull up Face-10 Ace-11 Joker 800/1,000 meter row RX+ Both 1,600…

FRIDAY, SEPTEMBER 21ST 2018

CrossFit Fannin – CrossFit Warm-up 3 Rounds: 100 meter Run 10 Goodmornings (pvc) 10 Air Squats 10 Box Jumps or Step Ups Metcon (Time) With a partner alternating full rounds of: 4 Rounds for Time: 15 Deadlifts (155/225) 15 Box Jumps (20/24) 15 Wall…

THURSDAY, SEPTEMBER 20TH 2018

CrossFit Fannin – CrossFit Warm-up 2 Rounds: Row (:30 easy/ :30 hard/ :30 easy) 30 Double Unders 15 Push Ups 1:00 Calf Stretch Metcon (AMRAP – Reps) 25 Minute Alternating EMOM: 12/15 Calorie Row 20 Ab Mat Sit Ups 40 Double Unders 20Push Ups…

WEDNESDAY, SEPTEMBER 19TH 2018

CrossFit Fannin – CrossFit Warm-up 200m Run 15 Push Ups 200m Run 15 PVC pass thru 200m Run :30 Handstand Hold Shoulder Press (5×5) Strict Press (25 Minutes) 5 x 5 @ 70% *Pause at the bottom of each rep! These should all be…

TUESDAY, SEPTEMBER 18TH 2018

CrossFit Fannin – CrossFit Warm-up 400m Run Then, Line Drills Metcon (Time) 5 Rounds for Time: 500 meter row 35 Air Squats 7/10 bar dips *In a team of 3 people! Alternate on the rower. The goal is to complete you round and get…