Category: Uncategorized

FRIDAY, DECEMBER 6TH 2019

CrossFit Fannin – CrossFit Warm-up 400m Run 10 Calorie Row 10 Hang Clean and Jerk (barbell) 10 sit-ups 10 Air Squats 10 Wall Ball Metcon (AMRAP – Reps) For Max Reps, 1 Minute ON/ 1 Minute OFF x 4 Rounds (32 Minutes): 1. Calorie…

THURSDAY, DECEMBER 5TH 2019

CrossFit Fannin – CrossFit Warm-up 15/20 Calorie Row 10 Air Squats 10 Pass thrus 10 Overhead Squats (pvc) 15/20 Calorie Row (faster) Overhead Squat (1×3) Overhead Squat (20-25 Minutes) 1×3 *Work up to a heavy set of 3 for the day! Go from a…

WEDNESDAY, DECEMBER 4TH 2019

CrossFit Fannin – CrossFit Warm-up 4 Minutes on a machine alternating between: 1 Minute Easy 1 Minute Hard 10 Air Squats 1 Minute Squat Hold With an empty bar: -Front Rack Stretch -10 Front Squats -5 High Hang Cleans -5 Squat Cleans Squat Clean…

TUESDAY, DECEMBER 3RD 2019

CrossFit Fannin – CrossFit Warm-up 400m Run -Then- 2 Rounds: 10 Push Ups 10 Pass thrus 10 Kip Swings -Then- 10 Leg Swings Each Leg :30 Handstand Hold Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 300m Run (200 + 100) 50’ Bear…

MONDAY, DECEMBER 2ND 2019

CrossFit Fannin – CrossFit Warm-up 1 Minute Bike 15 Air Squats 1 Minute Bike 15 Goblet Squats -Stretch: Hips, Hamstrings, Calves, Ankles Back Squat (5×5) Back Squat (25 Minutes) 5 x 5 @ 70% of 1RM *Strong sets of 5 here. These are not…

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…