Month: November 2019

SATURDAY, NOVEMBER 30TH 2019

CrossFit Fannin – CrossFit Metcon (Time) “Deck of Cards” With a partner complete: Heart- 100 meter run Spade-TTB Diamond- single arm db sto (35/55)(50/70) Club- Burpees Ace-11 Face-10 Joker-800 run or 1,000 row Rx+ both complete 1,600 run or 1,600 row

FRIDAY, NOVEMBER 29TH 2019

CrossFit Fannin – CrossFit Warm-up 3 Minutes on any Machine 1 Minute Couch Stretch Each Leg 2 Minute Frog Stretch Back Squat (3×3) Back Squat (20-25 Minutes) 3 x 3 @ 85% of 1RM *All at the same weight. These are NOT tempo squats…

WEDNESDAY, NOVEMBER 27TH 2019

CrossFit Fannin – CrossFit Warm-up 1 Minute Bike 1 Minute Ski 1 Minute Bike 1 Minute Ski -Stretch- T-Spine https://youtu.be/FgpAvpjDKTU Hamstrings Hips Deadlift (3×5) Tempo Deadlifts (15-20 Minutes) 5-5-5 *Do these at 65% of your 1RM Deadlift. Control the bar on the way down….

TUESDAY, NOVEMBER 26TH 2019

CrossFit Fannin – CrossFit SCHEDULE Thanksgiving week schedule: Monday, Tuesday, and Wednesday Is regular schedule!! Thursday we are closed… Friday one wod only at 9:30! CHRISTMAS PARTY VOTE WINNER IS DECEMBER 13TH SIGN UP IS ON BOARD FOR THINGS YALL WANNA BRING. WE WILL…

MONDAY, NOVEMBER 25TH 2019

CrossFit Fannin – CrossFit SCHEDULE Thanksgiving week schedule: Monday, Tuesday, and Wednesday Is regular schedule!! Thursday we are closed… Friday one wod only at 9:30! CHRISTMAS PARTY VOTE WINNER IS DECEMBER 13TH Warm-up 2 Rounds: 90 Second Bike 10 Pass thrus 10 Push Ups…

SATURDAY, NOVEMBER 23RD 2019

CrossFit Fannin – CrossFit Warm-up 3 Rounds: 10 Calorie Row 10 Burpees (Slow) 5 Strict Pull Ups Metcon (Time) With a Partner, For Time: Run 2 laps 50 Dumbbell Snatch (35/55)(50/70) 100 Burpee Over Dumbbell 50 Strict Pull Ups 100 Burpee Over Dumbbell 50…

FRIDAY, NOVEMBER 22ND 2019

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 15/20 Calorie Bike/row 10 Pass thrus -Stretch- Shoulders, Lats Metcon (Time) 4 Rounds for Time: 2 Minute row Rest 1 Minute 20 Push Press (65/95) 25 sit-ups Rest 1 Minute *Pick a weight on the push press…

THURSDAY, NOVEMBER 21ST 2019

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 300m Row 15 Air Squats 10 Push Ups With an Empty Barbell: 10 Muscle Cleans 10 Front Squats 5 High Hang Squat Cleans 5 Squat Cleans Squat Clean (3-3-3) Squat Clean (20 Minutes) 3-3-3 *Work up to…

WEDNESDAY, NOVEMBER 20TH 2019

CrossFit Fannin – CrossFit Warm-up 1,500m Row (500m @ 22 s/m, 500m @ 25 s/m, 500m @ 28 s/m) OR 6 Minutes on an Assault Bike (2 Minutes @ easy pace, 2 Minutes +3 RPM, 2 Minutes @ +3 more RPM) Metcon (Distance) 20…

TUESDAY, NOVEMBER 19TH 2019

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 200m Run 10 Tempo Goblet Squats (3 Seconds Down) 10 Single Leg Deadlifts (Kettlebell) 1:00 Couch Stretch Each Leg 1:00 Pigeon Stretch Each Leg Back Squat Back Squat (4×2) Tempo Back Squats (20 Minutes) 4 x 2…