Month: April 2018

MONDAY, APRIL 30TH 2018

CrossFit Fannin – CrossFit Warm-up 3 Rounds 90 Seconds on rower 5 Strict Pull Ups :30 Handstand Hold 5 Double kb push press Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 15/12 Calorie Row/150 meter run 5 Pullups ( no butterflies using as…

SATURDAY, APRIL 28TH 2018

CrossFit Fannin – CrossFit Warm-up 400 METER RUN * IF NO RUNNING ROW 500 METER THEN 3 ROUNDS OF: 10 LEG SWINGS EACH LEG 10 AIR SQUATS 5 INCHWORMS Metcon (Time) “DECK OF CARDS” With a partner complete a full deck of cards: HEART=…

FRIDAY, APRIL 27TH 2018

CrossFit Fannin – CrossFit Warm-up RUN 1 LAP OR IF ROWING ROW 600 METERS THEN 2 ROUNDS OF: 10 KIP SWINGS 10 PVC PASS THROUGHS :30 SECOND HANDSTAND HOLDS Snatch (1X1) WORK UP TO A TECHNICALLY SOUND SINGLE FOR THE DAY. THE MOMENT FORM…

THURSDAY, APRIL 26TH2018

CrossFit Fannin – CrossFit Warm-up 400 meter run then do….. 2 rounds of: 10 air squats 10 lunges each leg 10 pushups Front Squat (1 x 1 ) 15 minutes to work to heavy single for the day. This is not a MAX ,…

WEDNESDAY, APRIL 25TH 2018

CrossFit Fannin – CrossFit Warm-up 3 ROUNDS OF: 10 RIGHT LEG HOPS 10 LEFT LEG HOPS 10 LATERAL JUMPS 10 FRONT TO BACK 10 DOUBLE UNDERS 10 PVC PASS THROUGHS 10 PVC OHS Metcon (No Measure) 4 ROUNDS EACH FOR TIME OF: 1 MINUTE…

TUESDAY, APRIL 24TH 2018

CrossFit Fannin – CrossFit Warm-up 2 ROUNDS OF: 100 METER RUN 5 INCHWORMS 10 EMPTY BARBELL DEADLIFTS (DON’T GO PAST SHINS) :20 SEC HANDSTAND HOLD Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsSCALING OPTIONS: MEANT TO BE FAST PACED SO GO WITH A…

MONDAY, APRIL 23RD 2018

CrossFit Fannin – CrossFit Warm-up 10 MINUTES PRIOR TO CLASS TIME: 200 METER RUN 20 AIR SQUATS 200 METER RUN 15 KIP SWINGS 200 METER RUN 10 EMPTY BAR FRONT SQUATS *ROW 200 OR COULD BE RUN 100 HANG CLEAN + CLEAN (1 X…

SATURDAY, APRIL 21ST, 2018

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) 8 MINUTE AMRAP OF: PARTNER 1: 200 METER MEDBALL CARRY (14/20) PARTNER 2: HANG POWER SNATCH (55/75) *COUNTING REPS ONLY ON PS. Metcon (AMRAP – Rounds and Reps) 8 MINUTE AMRAP OF: 10 WALL…

FRIDAY, APRIL 20TH 2018

CrossFit Fannin – CrossFit Metcon (Time) FOR TIME COMPLETE: 3-6-9-12-9-6-3 reps of: Powerclean and Jerk (65/95) (95/135) CTB pullups *scale loads *CTB sub is jumping chest to bar. CASH-OUT With a partner pick a lift and go I go/you go for 6 minutes. Any…

THURSDAY, APRIL 19TH 2018

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) 20 MINUTES WITH A PARTNER OF: PARTNER 1: RUNS A 400 METER PARNTER 2 COMPLETES AN AMRAP OF: -10 1 ARM DB POWERSNATCH (35/50) -10 WALL BALLS (14/20) -10 ABMAT SITUPS *WHEN RUNNER GETS…

WEDNESDAY, APRIL 18TH 2018

CrossFit Fannin – CrossFit Metcon (Time) 4 ROUNDS FOR TIME OF: 10 BURPEES OVER BAR 7 HANG POWERCLEAN (85/115) (115/155) 10 BURPEES OVER BAR 7 PUSH PRESS *RX MUST JUMP UP/BACK/OVER *MAKE SURE NO REBEND ON PUSH PRESS IF YOUR HAVING TO REBEND THEN…

TUESDAY, APRIL 17TH 2018

CrossFit Fannin – CrossFit Front Squat (1 X 1 ) 15 MINUTES TO WORK TO TODAY’S HEAVY SINGLE OR NEW ONE REP MAX Metcon (AMRAP – Rounds and Reps) COMPLETE: 00:00-15:00 RUN 1 MILE 15:00-25:00 AMRAP OF: 5 PULLUPS 10 DEADLIFTS (95/135) (125/185) 15…