Month: June 2019

SATURDAY, JUNE 29TH 2019

CrossFit Fannin – CrossFit Metcon (Time) “DECK OF CARDS ” Heart- DOUBLE AIR SQUATS Club- DOUBLE BICYCLES Diamond- HPC (65/95) Spade-100 METER RUN Joker 800/1,000 row or 1,600 and 1,600 for rx+ Face-10 Ace-11

FRIDAY, JUNE 28TH 2019

CrossFit Fannin – CrossFit Warm-up 2:00 on a rower With an empty barbell: Front Rack Stretch 10 Muscle Cleans 10 Front Squats 10 Hang Squat Cleans Hang Clean (20×1) Every :30 for 10 Minutes 1 Hang Squat Clean *These should be around 70% of… Continue Reading “FRIDAY, JUNE 28TH 2019”

THURSDAY, JUNE 27TH 2019

CrossFit Fannin – CrossFit Warm-up 400m Run 3 Rounds: 15 Air Squats 10 Kettlebell Swings 5 Inchworms Metcon (Time) Alternate Rounds with a partner, For Time: 5 Rounds (1:1) 21 Wall Ball (14/20) 100 meter run 9 HSPU Into, 5 Rounds (1:1) 21 Kettlebell… Continue Reading “THURSDAY, JUNE 27TH 2019”

WEDNESDAY, JUNE 26TH 2019

CrossFit Fannin – CrossFit Warm-up 5x :30 ON/ :30 Off on any machine *You can alternate with a partner 2 Rounds: 10 Single Leg Deadlifts (holding 1 kettlebell or dumbbell) 5 Inchworms Deadlift (5-5-5) Deadlift (25 Minutes) 5-5-5 *3 good sets of 5 today!… Continue Reading “WEDNESDAY, JUNE 26TH 2019”

TUESDAY, JUNE 25TH 2019

CrossFit Fannin – CrossFit Warm-up 400m Run 1:00 Air Squat (:30 Down, :30 Up) 2 Rounds: 10 Tempo Squats (3 Seconds Down with Kettlebell in Front Rack) :30 Calf Stretch each leg Front Squat (5×1) Front Squat (20 Minutes) 5 x 1 @ 90%… Continue Reading “TUESDAY, JUNE 25TH 2019”

MONDAY, JUNE 24TH 2018

CrossFit Fannin – CrossFit Warm-up 400m Run Then, 2 Rounds: 10 Leg Swings Each Leg 15 Air Squats :30 Calf Stretch Each Leg Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15… Continue Reading “MONDAY, JUNE 24TH 2018”

SATURDAY, JUNE 22ND 2019

CrossFit Fannin – CrossFit Warm-up 400m Run Then, Line Drills Metcon (Time) With a partner, For Time: 5×15/20 Calorie Row 5×20 Wall Ball (14/20) 5×20 Burpees *Essentially this workout is 200 reps of each movement for time but the reps MUST be broken up… Continue Reading “SATURDAY, JUNE 22ND 2019”

FRIDAY, JUNE 21ST 2019

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 300m Row 15 Push Ups 10 PVC pass thrus Bench Press (1×1) Bench Press (20 Minutes) 5-3-3-1 *Take 20 minutes to hit a heavy set of 5, 3 and then finish with a heavy single for the… Continue Reading “FRIDAY, JUNE 21ST 2019”

THURSDAY, JUNE 20TH 2019

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 2:00 Bike or row 10 Tempo Goblet Squats (3-4 Seconds down) 15 Hollow Rocks Front Squat Tempo Front Squats (20 Minutes) 5-5-5 *Work up in weight each set! EACH REP should be 3-4 seconds on the way… Continue Reading “THURSDAY, JUNE 20TH 2019”

WEDNESDAY, JUNE 19TH 2019

CrossFit Fannin – CrossFit Warm-up 250m Ski or Row 10 PVC pads thru :20 Handstand Hold 250m Ski or Row 15 Hollow Rocks 15 Push Ups Metcon (Time) 5 Rounds for Time: 300m Row 7 Power Snatch (75/125)105/155) 7 Strict Handstand Push Ups 200m… Continue Reading “WEDNESDAY, JUNE 19TH 2019”