Month: October 2018

SATURDAY, OCTOBER 20TH 2018

CrossFit Fannin – CrossFit NUTRITION Starting Monday we will do a 4 week nutrition challenge!! I will post details Sunday. But post wod tomorrow we can do a 15/20 Q and A! Metcon (Time) WITH A PARTNER COMPLETE A “DECK OF CARDS” HEART-Ab mat…

FRIDAY, OCTOBER 19TH 2018

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 30 Double/ Single Unders 15 PVC pass thrus 10 Push Ups With an empty barbell: 5 High Pulls 5 High Hang Muscle Snatch 5 Overhead Squats 10 Snatch Balance 10 Power Snatch Power Snatch (10X2) Every 30…

THURSDAY, OCTOBER 18TH 2018

CrossFit Fannin – CrossFit Warm-up Stretch on your own Then: Group stretch at start of class Metcon (AMRAP – Reps) 21 MINUTES EMOM: 1: 12 Burpees 2: 12/15 Calorie Row 3: 200 meter run *this should be challenging This is another great conditioning cycle!!…

WEDNESDAY, OCTOBER 17TH 2018

CrossFit Fannin – CrossFit Warm-up 3 Rounds: 1 Minute Bike or row 5 Single Arm Dumbbell Overhead Squats each arm 5 Sotts Press https://youtu.be/yF2SFfA6H0M 15 Hollow Rocks Back Squat (1×1) Back Squat (25 Minutes) 1×1 @ 85% of 1RM 1×1 @ 87% of 1RM…

TUESDAY, OCTOBER 16TH 2018

CrossFit Fannin – CrossFit Warm-up 400m Run With an empty barbell: 10 Strict Press 10 Push Press 10 Push Jerk 10 Split Jerk Split Jerk (2-2-2-1-1-1) Split Jerk (20 Minutes) 2-2-2-1-1-1 *Work up to a heavy single from the rack today! Metcon (Time) In…

MONDAY, OCTOBER 15TH 2018

CrossFit Fannin – CrossFit Warm-up 400m Run With an empty barbell: 10 Pause Overhead Squats 1-2 seconds 5 High Pulls 5 Muscle Snatch 10 High Hang Squat Snatch Snatch (3-3-3-3-3) Snatch (25 Minutes) 3-3-3-3-3 *Start at 60% of your best snatch single. Complete 3…

SATURDAY, OCTOBER 13TH 2018

CrossFit Fannin – CrossFit Warm-up 400m Run Then, 3 rounds: 10 Air Squats 10 Push Ups 10 PVC pass thrus Metcon (Time) With a Partner, For Time: 50-40-30-20-10 Hang Power Clean (85/125) Shoulder to Overhead (85/125) *400m Run before each round! *Break these up…

FRIDAY, OCTOBER 12TH 2018

CrossFit Fannin – CrossFit Warm-up Hang Snatch Pull 3 x 5 @ 50% of 1RM *This will be a good warm up with your lifts. Get a set or two with an empty barbell before adding weight. Only go to 50% of you best…

THURSDAY, OCTOBER 11TH 2018

CrossFit Fannin – CrossFit Warm-up 400 METER RUN THEN 2 ROUNDS OF: 15 AIR SQUATS 15 PVC GOODMORNINGS 10 LATERAL STEP UPS EACH LEG( USE APPROPRIATE HEIGHT) Back Squat (3X5) WORK UP TO 80% WARM UP SETS SHOULD LOOK LIKE THIS: 2X10 LIGHT 2X5…

WEDNESDAY, OCTOBER 10TH 2018

CrossFit Fannin – CrossFit Warm-up 2 ROUNDS OF: 1:00 ON ROWER OR BIKE 10 SINGLE LEG KB DEADLIFTS (LIGHT) 10 KB SWINGS 10 HOLLOW ROCKS Metcon (Time) FOR TIME WITH A PARTNER: -100′ PARTNER WHEELBARROW WALK (RX+ HANDSTAND WALK) * SWITCH PARTNERS AT THE…

TUESDAY, OCTOBER 9TH 2018

CrossFit Fannin – CrossFit Warm-up 400 METER RUN THEN 3 ROUNDS OF: 10 PVC PASS THRUS 5 SINGLE ARM DB OVERHEAD SQUAT (SUPER LIGHT) OR UNLOAD WITH ONE ARM LOCKED OUT 5 SOTTS PRESS (PVC OR EMPTY BAR) *THAT IS BOTTOM OF SQUAT HOLD…

MONDAY, OCTOBER 8TH 2018

CrossFit Fannin – CrossFit Warm-up Warm Up (15 Minutes): All with an empty barbell! Mid Hang Snatch High Pull + Mid Hang Muscle Snatch 1-1-1-1-1-1-1-1-1-1 *This is the first part of the warm up, should be done with an empty barbell! The focus here…