Month: October 2018

WEDNESDAY, OCTOBER 31ST 2018

CrossFit Fannin – CrossFit Warm-up 2 minutes on a machine with 2 x 5 lb plates 10 front raises 10 lateral raises 10 rotator cuff 10 strict press Bench Press (5-5-5-5-5) your choice on load-work up to a heavy set of 5 or can…

TUESDAY, OCTOBER 30TH 2018

CrossFit Fannin – CrossFit Warm-up :30 Easy/ :30 Hard on a Machine 10 Single Leg Deadlifts (one kettlebell) :30 Handstand or Plank Hold Deadlift (4×3) Deadlift (20 Minutes) 4 x 3 @ 85% of 1RM *We are in week 10 of our deadlift program….

MONDAY, OCTOBER 29TH 2028

CrossFit Fannin – CrossFit Warm-up 5 Minutes on a Machine (:30 easy/:30 hard) With an empty barbell: 10 Muscle Snatch 10 Overhead Squats 10 Snatch Balance 10 Snatch Snatch (10×1) Snatch (20-25 Minutes) 1-1-1-1-1-1-1-1-1-1 *Work up in weight each set, but your goal for…

SATURDAY, OCTOBER 27TH 2018

CrossFit Fannin – CrossFit Warm-up 400 meter run Then Group Stretch Metcon (AMRAP – Rounds and Reps) Partner “Saman” 20 Minute AMRAP: Partner 1: 400m Run Partner 2: 13 Deadlifts (125/185) ​​17 Wall Ball (14/20) *One partner is running while the other partner is…

FRIDAY, OCTOBER 26TH 2018

CrossFit Fannin – CrossFit Warm-up 400 METER RUN WITH A PVC: 10 PASS THRUS 10 OVERHEAD SQUATS WITH A BARBELL: 5 HIGH HANG HIGH PULLS 5 MUSCLE SNATCH 5 OVERHEAD SQUATS 5 SNATCH BALANCE 5 HIGH PULLS 5 SNATCH Snatch (EMOM FOR 10 MINUTES…

THURSDAY, OCTOBER 25TH 2018

CrossFit Fannin – CrossFit Warm-up 3:00 on any Machine -Spend 10 Minutes Stretching. Target the legs specifically, calves, hamstrings, quads, hips. Back Squat (1×5) Back Squat (20-25 Minutes) 5 Rep Max Then, 1 x 10 @ 75% of 5RM Focus on speed out of…

WEDNESDAY, OCTOBER 24TH 2018

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 1:00 Bike/ Row 15 Air Squats With a Jump Rope: 10 Singles Right Foot 10 Singles Left Foot 10 Single Unders 10 Double Unders Metcon (AMRAP – Reps) 24 Minute Alternating EMOM: Max Calorie Row 1 Minute…

TUESDAY, OCTOBER 23RD 2018

CrossFit Fannin – CrossFit Warm-up 400m Run With an empty barbell: 10 High Pulls 10 High Hang Muscle Snatch 5 Pause Overhead Squats 5 Snatch Balance 5 High Hang Snatch 5 Snatch Snatch (2-2-2-2-2) *Stating at 65-70% of your best snatch single. Complete 2…

MONDAY, OCTOBER 22ND 2018

CrossFit Fannin – CrossFit Warm-up 3 Minutes on a Machine 3 Rounds: 5 Dumbell Snatch Each Arm (light) 10 Single Leg Deadlifts Each Leg (one Kettlebell, Light) Deadlift (4×5) Deadlift (25 Minutes) 4 x 5 @ 80% of 1RM *This is the third cycle…

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!!…