Month: January 2020

FRIDAY, JANUARY 24TH 2020

CrossFit Fannin – CrossFit Warm-up 4 Minute Bike or Row (moderate) 1 Minute Couch Stretch Each Leg 1 Minute Squat Hold :30 Calf Stretch Each Leg Back Squat (1×5) Back Squat (20-25 Minutes) 5-5-5-5 *Work up to a heavy set of 5 for the…

THURSDAY, JANUARY 23RD 2020

CrossFit Fannin – CrossFit Warm-up 20 Calorie Row (easy) 15 Pass thrus 15 Calorie Row (Moderate) 15 Overhead Squats (pvc) 10 Calorie Row (Hard) 15 Kettlebell Swings 1 Snatch + 2 OHS (1×1) Snatch + 2 Overhead Squats (20 Minutes) 1-1-1-1 *Work up to…

WEDNESDAY, JANUARY 22ND 2020

CrossFit Fannin – CrossFit Warm-up 400m Run 2 Rounds: 15 Pass thrus 15 Banded Rows (Squeeze at the top of each rep) Metcon (Time) 10 Rounds for Time: 200m Run 2 Rope Climbs Time Cap = 20 Minutes *10 rounds or a 20 minute…

TUESDAY, JANUARY 21ST 2020

CrossFit Fannin – CrossFit Warm-up 1 Minute Bike or row on all 15 Pause Air Squats 1 Minute Bike 15 Dumbbell Strict Press 1 Minute Bike 15 Kettlebell Swings -Stretch- *Hips, Ankles, Front Rack Front Squat (4×5) Front Squat (20-25 Minutes) 4 x 5…

MONDAY, JANUARY 20TH 2020

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 1:00 Bike 10 Push Ups on a box 10 Step Ups 10 Box Jumps Metcon (Time) For Time: 25 Burpee Box Jump Overs (24/30) 40/50 Calorie Row 50 Ab Mat Sit Ups 25 Chest to Bar Pullups…

SATURDAY, JANUARY 18TH 2020

CrossFit Fannin – CrossFit Warm-up 400m Run 3 Rounds: 10 Leg Swings 10 Lunges 10 Kettlebell Swings Metcon (Time) With a Partner, For Time complete a deck of cards: Heart- 100 meter run Spade-kb stationary lunge (35/53) Diamond-Burpees pullups Club- kb swing (Russian) (53/70)…

FRIDAY, JANUARY 17TH 2020

CrossFit Fannin – CrossFit Warm-up 3 Rounds of 10 Easy pulls on a rower and 10 Hard pulls on a rower (20 pulls total) 1. 15 Pass thrus 2. 15 Overhead Squats (pvc) 3. 15 Kip Swings *Do 1 exercise after each time on…