Month: January 2019

SATURDAY, JANUARY 19TH 2019

CrossFit Fannin – CrossFit Warm-up 3 Rounds: 15/12 Calorie Machine 15 Air Squats 15 Push Ups Metcon (Time) With a Partner for Time: 80/100 Calorie Row 150 Push Ups 100 Kettlebell Swings (53/70) 1200 Meter run(exchange by 200s) 100 Pull Ups 100 Double Dumbbell…

FRIDAY, JANUARY 18H 2019

CrossFit Fannin – CrossFit Warm-up :30 ON/ :30 OFF x 5 Rounds on any machine (you can alternate with a partner!) -Stretch as a class- Back Squat Back Squat (25 Minutes) 4 x 6 @ 70% (+5-10#) of 1RM *We’re going to extend this…

THURSDAY, JANUARY 17TH 2019

CrossFit Fannin – CrossFit Warm-up 1:00 Row 15 Pass thru (pvc) 1:00 Row 15 Strict Press (barbell) 1:00 Row 30 Double Unders/ 60 Single Unders Push Press (10x 3) 10 Minute EMOM: 3 Push Press *This is more or less paced out strength work….

WEDNESDAY, JANUARY 16TH 2019

CrossFit Fannin – CrossFit Warm-up 1:00 on a Machine 10 Lateral Box Step Ups 1:00 on a Machine 15 Air Squats 1:00 on a Machine Front Squat Front Squat (20 Minutes) 5 Rep Max *Work up to a heavy set of 5 for the…

TUESDAY, JANUARY 15TH 2019

CrossFit Fannin – CrossFit Warm-up 1:00 Row 5 Rope Pulls 1:00 Row 10 Inchworms Bench Press Bench Press (15 Minutes) 2-2-2-2-2 *Work up to a heavy double for the day! Once you get past your first 3 sets, work up in sets of 2….

MONDAY, JANUARY 14TH 2019

CrossFit Fannin – CrossFit Warm-up 20 Air Squats 10 Front Squats (barbell) 10 Hang Squat Cleans (barbell) 5x 1 Hang Squat Clean + 2 Front Squats (barbell) HC + 2 FS (1×1) Hang squat clean + 2 front squatsHang Squat Clean + 2 Front…

SATURDAY, JANUARY 12TH 2019

CrossFit Fannin – CrossFit Metcon (Time) With a partner complete a “Deck of Cards” Heart- 100 meter run Club- V ups Diamond- 1 arm hang squat clean thruster (35/50) Spade- box jumps (20/24) Facecard-10 Ace-11 Joker -800 run/1,000 row Or 1,600 both

FRIDAY, JANUARY 11TH 2019

CrossFit Fannin – CrossFit New Year/New You Challenge!!! Hopefully today went well! Couple of observations on the day. 1. Don’t score your food points/water points till the end of the day. You can enter the pics during the day if you want but just…

THURSDAY, JANUARY 10TH 2019

CrossFit Fannin – CrossFit Yep that scale is right!!! Today kicks off the NEW YEAR/NEW YOU CHALLENGE! New Year/New You Challenge!!! STARTS TODAY YALL!!!! REMEMBER THESE IMPORTANT THINGS: 1. EVERYTHING IS LOGGED ON WODIFY RISE DAILY. 2. 1 PROTEIN BAR PER DAY MAX 3….

WEDNESDAY, JANUARY 9TH 2019

CrossFit Fannin – CrossFit Warm-up 2 Rounds 10 Push Ups 10 Pass thrus (pvc) :30 Handstand Hold HSPU (1x max reps) 1:30 AMRAP: Handstand Push Ups *MOVEMENT OF THE MONTH! Option 1, Max Strict or Kipping HSPU in 90 seconds, you pick whether you…

TUESDAY, JANUARY 8TH 2019

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 10 Pass thrus (pvc) 10 Overhead Squats (pvc) 10 Snatch Balance (pvc) Snatch (6×2 ) Every 1:30 complete 2 snatches (can be power) at 75/80%. *This is 6 sets of 2 for the day. Do these as…

MONDAY, JANUARY 7TH 2019

CrossFit Fannin – CrossFit Warm-up 1:00 on a Machine 10 Single Arm Dumbbell Strict Press 1:00 on a Machine 15 Goodmornings (pvc) 1:00 on a Machine 50 Double unders or 100 Single Unders Shoulder Press Shoulder Press (20 Minutes) 5-3-2-1-1-1-1 *Work up in weight…