Month: September 2019

MONDAY, SEPTEMBER 30TH 2019

CrossFit Fannin – CrossFit Warm-up 400m Run 2 Rounds: 10 Pass thrus 10 Strict Press (barbell) 2 Rounds: 10 Kip Swings 5 Pull Ups Metcon (AMRAP – Reps) 20 Minute, Alternating Minute EMOM: 12/15 Calorie Row 7 Strict Press 200m Run 10-15 Pull-ups *Pick…

SATURDAY, SEPTEMBER 28TH 2019

CrossFit Fannin – CrossFit Warm-up 400m Run 15 Calories on a Machine 15 Push Ups 15 Air Squats 10 Calories on a Machine (hard) 10 Burpees 10 Goblet Squats Metcon (2 Rounds for reps) 2 Rounds, With a Partner: 3 Minutes for Max Reps:…

FRIDAY, SEPTEMBER 27TH 2019

CrossFit Fannin – CrossFit Warm-up 400m Run Ankle/ Calf Stretch 10 Air Squats 10 Overhead Squats (barbell) 10 Muscle Cleans (barbell) 10 Hang Power Cleans (barbell) Metcon (Time) 3 rounds for time of: 400 Meter Run 20 Overhead Squats (65/95) Metcon (Time) @ the…

THURSDAY, SEPTEMBER 26TH 2019

CrossFit Fannin – CrossFit Warm-up 1:00 Row 20 Air Squats 1:00 Row 15 Goodmornings (pvc) 1:00 Row 10 Kettlebell Swings Sumo Deadlift Sumo Deadlift (20 Minutes) 3-3-3-5 *Work up to a decent set of 3 for the day. On your last set, shoot for…

WEDNESDAY, SEPTEMBER 25TH 2019

CrossFit Fannin – CrossFit Warm-up 400m Run 3 Rounds: 5 Pull Ups 10 Push Ups 25 Double Unders Metcon (Time) With a Partner, For Time: 100 Double Unders (Each) 100 Chest to Bar Pull Ups 100 Kb pushups 100 Double Unders (Each) 100 Kb…

TUESDAY, SEPTEMBER 24TH 2019

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 20/15 Calorie Row or bike 10 Pass thrus 10 Overhead Squats (pvc) With an Empty Barbell: 5 High Pulls 5 Muscle Powersnatch 5 Overhead Squats 5 Snatch Balance 5 High Hang Powersnatch 5 Powersnatch Metcon (Time) 10…

MONDAY, SEPTEMBER 23RD 2019

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 1:00 Row 10 Push Ups 15 Second Hold Hanging from Pull Up Bar (Active Position) Bench Press (6×2) Bench Press (20 Minutes) 6×2 @ 85% of 1RM *Do a 10 second Pull Up hold at the Top…