Month: January 2020

FRIDAY, JANUARY 31ST 2020

CrossFit Fannin – CrossFit Warm-up 200m Run 200m Row 20 Push Ups 200m Row 200m Run Metcon (Time) 5 Rounds for Time: 500m Row 12 Bench Press (.75 Bodyweight/ Bodyweight) 400m Run *.The bench press should be no more than 2-3 sets per round….

THURSDAY, JANUARY 30TH 2020

CrossFit Fannin – CrossFit Warm-up 4 Minutes on a Machine (:30 Easy/ :30 Hard) 15 Pass thrus 10 Overhead Squats (pvc) 5 Inchworms Hang snatch + snatch (1×1) Hang snatch + snatch Or Hang powersnatch + powersnatchHang Snatch + Snatch (20 Minutes) 1-1-1-1-1 *Work…

WEDNESDAY, JANUARY 29TH 2020

CrossFit Fannin – CrossFit Warm-up 2:00 Bike 2:00 Row 2 Rounds: 10 Kip Swings :30 Handstand Hold 40 Single Unders 50’ Walking Lunge Metcon (Time) 3 Rounds for Time: 20 Pullups 30/40 Push-ups 100 Double Unders 100’ Single Arm Dumbbell Overhead Walking Lunge (35/55)(50/70)…

TUESDAY, JANUARY 28TH 2020

CrossFit Fannin – CrossFit UPDATES: We are excited about some new products we will be carrying very soon! pants hats bottles Shirts/long sleeve shirts AND A NEW PROTEIN CHECK THE LINK HERE: (WILL HAVE SAMPLES FOR YOU TO TRY TODAY) https://puori.com/ WE LIKE THIS…

MONDAY, JANUARY 27TH 2020

CrossFit Fannin – CrossFit Warm-up 1:00 Row 15 Push Ups 1:00 Row 15 Pass thrus 1:00 Row :30 Handstand Hold Metcon (Time) For Time: 25-20-15-10-5 Calorie Row 10-8-6-4-2 Handstand Push Ups (Deficit 2″/4″) *Rest 1:1 with a partner and REPEAT! Both partners do 2…

SATURDAY, JANUARY 25TH 2020

CrossFit Fannin – CrossFit Warm-up 400m Run -Stretch as a Group- *Hips, Shoulders, Calves, Quads, Hamstrings Metcon (Time) With a Partner, For Time: 100-80-60-40-20 Calorie Row/ Bike/ Ski (pick one) *Do in any order* -Wall Ball (14/20) -Bar Muscle Ups/ Chest to Bar Pull…

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…