Month: January 2019

THURSDAY, JANUARY 31ST 2019

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 10 Pass thrus (pvc) 5 Inchworms 10 Scap Push Ups Bench Press Bench Press (20 Minutes) 5-5-5-2-2-2 *Work up in weight each set! 10 Inverted Rows after each set of bench press. Metcon (Time) For Time, With… Continue Reading “THURSDAY, JANUARY 31ST 2019”

WEDNESDAY, JANUARY 30TH 2019

CrossFit Fannin – CrossFit Warm-up 1:00 Bike or row 15 Air Squats 1:00 Bike or row 10 Strict Pull Ups 1:00 Bike or row 1:00 Squat Hold Back Squat (5×5) Back Squat (25 Minutes) 5 x 5 @ 75% (+5-10#) These should all be… Continue Reading “WEDNESDAY, JANUARY 30TH 2019”

TUESDAY, JANUARY 29TH 2019

CrossFit Fannin – CrossFit Warm-up 5 Minutes on a Machine :45 Easy/ :15 Hard -Stretch- *Take 5-10 Minutes to go through a couple of static stretches on your own 3 Rounds: 10 Kettlebell Swings 20 Double Unders/ Single Unders 3 Rope pulls *Take the… Continue Reading “TUESDAY, JANUARY 29TH 2019”

MONDAY, JANUARY 28TH 2019

CrossFit Fannin – CrossFit Warm-up 3 Rounds: 1:00 Bike or Row 5 Pull Ups 10 Push Ups 15 Air Squats Front Squat (1×1) Front Squat (20 Minutes) Work up to a heavy single for the day *This is not a 1RM! Work up to… Continue Reading “MONDAY, JANUARY 28TH 2019”

SATURDAY, JANUARY 26TH 2019

CrossFit Fannin – CrossFit Metcon (Time) “DECK OF CARDS” HEART- 100 METER RUN CLUB- WALL BALL (14/20) DIAMOND- BURPEE SPADE-PULLUPS -WITH A PARTNER COMPLETE A FULL DECK OF CARDS JOKER 800 RUN/1,000 ROW FACE-10 ACE-11

FRIDAY, JANUARY 25TH 2019

CrossFit Fannin – CrossFit Warm-up Stretch- Spend 8-10 Minutes Stretching as a class With an empty barbell: Front rack Stretch 10 Front Squats 10 Hang Squat Cleans Hang Clean (20×1) Every :30 for 10 Minutes: 1 Hang Squat Clean -Pick your own weight. Choose… Continue Reading “FRIDAY, JANUARY 25TH 2019”

THURSDAY, JANUARY 24TH 2019

CrossFit Fannin – CrossFit Warm-up :30 Easy/ :30 Hard x 3 Rounds on a machine Then, 2 Rounds: 3 Rope Pulls 5 Inchworms 9 Air Squats Back Squat (6×4) Back Squat (25 Minutes) 6 x 4 @ 80% (+5-10#) of 1RM *You have plenty… Continue Reading “THURSDAY, JANUARY 24TH 2019”

WEDNESDAY, JANUARY 23RD 2019

CrossFit Fannin – CrossFit Warm-up 3 Rounds: 1:00 on a Machine 12 Kettlebell Swings 25 double Unders/ 50 Single Unders Metcon (Time) 3 Rounds for Time: 400 meter run 15 Toes to Bar 50 Double Unders 25 Kettlebell Swings (35/53) Scaling Options: Toes to… Continue Reading “WEDNESDAY, JANUARY 23RD 2019”

TUESDAY, JANUARY 22ND 2019

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 1:00 on a Machine 15 Air Squats 15 Kip Swings 15 Push ups Front Squat Front Squat (25 Minutes) 3 Rep Max *Work up to a 3 rep max today WITH NO MISSES! Metcon (Time) 10 Rounds… Continue Reading “TUESDAY, JANUARY 22ND 2019”

MONDAY, JANUARY 21ST 2019

CrossFit Fannin – CrossFit Warm-up 3:00 on a rower without footstraps 2 Rounds: 15 Air Squats 10 Goodmornings (pvc) 5 Inchworms Shoulder Press Strict Press (15 Minutes) 3 Rep Max *Work up to a 3RM for the day. Do 5 strict pull ups or… Continue Reading “MONDAY, JANUARY 21ST 2019”