Category: Uncategorized

SATURDAY, NOVEMBER 17TH 2018

CrossFit Fannin – CrossFit Metcon (Time) With a partner a “Deck of Cards” Heart- Burpees Spade- Wall balls (14/20) Diamond- KB push-ups Club- Box Jumps (20/24) Facecard-10 Ace-11 Joker- 800 run/1,000 row Joker+ 1600 run/1600 row UPDATES: Sorry for late posting!

FRIDAY, NOVEMBER 16TH 2018

CrossFit Fannin – CrossFit Warm-up “Team USA Rowling” Partner up in teams of 2. The object of the game is to race to 1,000m on the rower. One person rows at a time, alternating every 100m. The rower must be stopped every 100m. The…

THURSDAY, NOVEMBER 15TH 2018

CrossFit Fannin – CrossFit Warm-up 2 ROUNDS OF: 1 MINUTE ON ANY MACHINE 10 KIP SWINGS 10 PVC GOODMORNINGS 10 PVC PASS THRUS Power Clean (3-3-3-3-3) WORK UP TO A HEAVY SET OF 3 ON THE DAY. THESE SHOULD BE QUICK SINGLES. WORK ON…

WEDNESDAY, NOVEMBER 14TH 2018

CrossFit Fannin – CrossFit Warm-up 2 MINUTE ROW (28 S/M) 2 ROUNDS OF: 10 PUSHUPS 10 AIR SQUATS 10 KB SWINGS Metcon (Time) BUY IN: 3,000 METER ROW THEN 5 ROUNDS OF: 15 PUSH JERKS (75/115) 15 AB MAT SITUPS 15 KB SWINGS (53/70)…

TUESDAY, NOVEMBER 13TH 2018

CrossFit Fannin – CrossFit Warm-up 2 ROUNDS OF: 1:00 ROW/BIKE/RUN 15 PUSHUPS 10 PVC PASS THRUS 3 ROPE PULLS TO STAND Bench Press (10X3) 10 MINUTE EMOM: 3 BENCH PRESS @ 70% OF 1RM **THESE ARE PAUSE REPS WITH THE FOCUS ON DRIVING THE…

MONDAY, NOVEMBER 12TH 2018

CrossFit Fannin – CrossFit Warm-up 1:00 Row @ 20 s/m 15 Air Squats 1:00 Row @ 26 s/m 15 Air Squats *ALL WARMUPS DONE PRIOR TO CLASS TIME AT START OF CLASS WE ARE RIGHT INTO BACK SQUATS Back Squat (4×10) Back Squat (20…

SATURDAY, NOVEMBER 10TH 2018

CrossFit Fannin – CrossFit Warm-up 200 meter run Group line drills Metcon (Time) 7 Rounds for Time: 7 Clean and Jerks (95/135) 200m Run 10 Pull Ups *Alternate rounds with a partner for 7 rounds each! The clean and jerks MUST BE TOUCH AND…

FRIDAY, NOVEMBER 9TH 2018

CrossFit Fannin – CrossFit Warm-up :90 Row 10 Inchworms + 2 Push Ups :90 Row 20 PVC pass thru Shoulder Press (5-5-3-3-1-1) Strict Press (20 Minutes) 5-5-3-3-1-1 *Work up to a heavy single for the day following this rep scheme. Try to add weight…

THURSDAY, NOVEMBER 8TH 2018

CrossFit Fannin – CrossFit Warm-up 1:00 ON A MACHINE :30 LIZARD STRETCH EACH SIDE (https://www.youtube.com/watch?v=BSjh9I8xMX4) 1:00 ON A MACHINE :45 WRIST STRETCH *HERE ARE SOME GREAT STRETCHES FOR THE WRIST AND ELBOW MOBILITY PLAY AROUND WITH THESE https://www.youtube.com/watch?v=kfhYVYtx2ik 1:00 ON A MACHINE 10 CROSSACK…

WEDNESDAY, NOVEMBER 7TH 2018

CrossFit Fannin – CrossFit Warm-up 20/15 Calorie Row 20/15 Bike 20 Single Unders 20 Double Unders Metcon (10 Rounds for time) Every 4 Minutes for 40 Minutes: 15/20 Calorie Row 150 Meter Run 40 Double Unders *The goal is to make these hard intervals….

TUESDAY, NOVEMBER 6TH 2018

CrossFit Fannin – CrossFit Warm-up 2 Rounds 1:00 Easy/ :30 Hard on Any Machine 5 Inchworms + 2 Push Ups 10 Single Leg Deadlifts (1 Kettlebell) Deadlift (4×1) Deadlift (20 Minutes) 4×1 @ 90% of 1RM *This is the last week of our 12-week…

MONDAY, NOVEMBER 5TH 2018

CrossFit Fannin – CrossFit Warm-up :30 ON/ :30 OFF x 5 Rounds on any Machine 2 Rounds: 10 Pass thrus (pvc) 10 Overhead Squats (pvc) With an empty barbell: 10 High Pulls 10 Muscle Snatch 10 Overhead Squats 10 Snatch Snatch (1×1) Snatch (25…