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…

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…

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…

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…

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…

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…