Category: Uncategorized

WEDNESDAY, SEPTEMBER 19TH 2018

CrossFit Fannin – CrossFit Warm-up 200m Run 15 Push Ups 200m Run 15 PVC pass thru 200m Run :30 Handstand Hold Shoulder Press (5×5) Strict Press (25 Minutes) 5 x 5 @ 70% *Pause at the bottom of each rep! These should all be…

TUESDAY, SEPTEMBER 18TH 2018

CrossFit Fannin – CrossFit Warm-up 400m Run Then, Line Drills Metcon (Time) 5 Rounds for Time: 500 meter row 35 Air Squats 7/10 bar dips *In a team of 3 people! Alternate on the rower. The goal is to complete you round and get…

MONDAY, SEPTEMBER 17TH 2018

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 2 Minutes on a machine 15 PVC pass thrus 10 Kettlebell Swings (light) 5 Inchworms Power Snatch (10×3) EMOM FOR 10 minutes *These can be touch and go or singles! I want you to focus on finding…

SATURDAY, SEPTEMBER 15TH 2018

CrossFit Fannin – CrossFit Warm-up 200m Run 2 Rounds: 15 Air Squats 10 PVC pass thrus 5 Inchworms + 2 Push Ups Then, 200m Run Metcon (Time) @ 0:00 ​For Time: ​1 Mile Run ​*10 Minute Time -exchange every 400 meters Metcon (Time) @12:00…

FRIDAY, SEPTEMBER 14TH 2018

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 200m Run 10 PVC pass thrus 10 Overhead Squats (pvc) 10 Snatch Balance (pvc) * https://youtu.be/XuFaD1sAVGI Hang snatch + snatch (3×1) Hang snatch + snatch Or Hang powersnatch + powersnatchHang Snatch + Snatch (20 Minutes) 1×1 @…

THURSDAY, SEPTEMBER 13TH 2018

CrossFit Fannin – CrossFit Warm-up 1:00 on a Machine 10 Leg Swings Each Leg 1:00 on a Machine 2×10 Kip Swings 1:00 on a Machine 20 Air Squats Metcon (AMRAP – Rounds) 30 Minute, Alternating Minute EMOM: 12/15 cal row 200m Run 1 rounds…

WEDNESDAY, SEPTEMBER 12TH 2018

CrossFit Fannin – CrossFit Warm-up 400 meter run Line drills Deadlift (5×1) All sets 80% of 1 rm Metcon (Time) 5 Rounds for Time: 3 Power Cleans (Touch and go) (95/135)(125/185) 10 ttb *These MUST be touch and go reps for the power cleans….

TUESDAY, SEPTEMBER 11TH 2018

CrossFit Fannin – CrossFit Warm-up 3:00 on any Machine 2 Rounds: 10 Air Squats 10 PVC pass thru 10 Overhead Squats (pvc) Snatch grip pp + 2 ohs (1×1) From the rack go Snatch grip push press + 2 ohs * if no ohs…

MONDAY, SEPTEMBER 10TH 2018

CrossFit Fannin – CrossFit Warm-up 400 meter run Group line drills Metcon (Time) Double “Nutts” For Time, With a Partner: 20 Handstand Push Ups 30 Deadlifts (165/225) 50 Box Jumps (20/24) 100 Pull Ups 200 Wall Balls (14/20) 400 Double Unders 400m Run with…

SATURDAY, SEPTEMBER 8TH 2018

CrossFit Fannin – CrossFit Metcon (Time) “Deck of Cards” Heart- 100 meter run Spade-Squat jumps Club-Weighted sit-ups (25/45) Diamond-STO 75/115)(95/135) Face-10 Ace-11 Joker 800/1,000 meter row RX+ Both 1,600 run and 1,600 row With a partner complete a full deck of cards!

FRIDAY, SEPTEMBER 7TH 2018

CrossFit Fannin – CrossFit Warm-up 2:00 on a Machine 10 Burpees 10 Step Ups each leg 2×10 Kip Swings Metcon (Time) 4 Rounds for Time, With a Partner: 400m Run (together) 30 Alternating Arm Dumbbell Snatch (50/70) 20 Burpee Box Jumps (20/24) 10 Muscle…

THURSDAY, SEPTEMBER 6TH 2018

CrossFit Fannin – CrossFit Warm-up 400m Run With an empty barbell: Front Rack Stretch 10 High Hang Muscle Cleans 10 High Hang Power Cleans 10 Power Cleans Metcon (Time) 4-3-2-1 Rope Climbs 50’ Handstand Walk 20 Wall Balls (14/20) *16 minute cap Scales- Scaling…