Category: Uncategorized

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%…

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…

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…

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…

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…

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…

TUESDAY, JUNE 18TH 2019

CrossFit Fannin – CrossFit Warm-up 1:00 Bike 15 Strict Press (empty bar) 1:00 Row 15 Inverted or Ring Rows 200m Run 50 Single Unders Shoulder Press (3×5) Strict Press (15-20 Minutes) 5-5-5 *Do all 3 sets between 65-70% of your 1RM. Do a set…