Month: March 2019

SATURDAY, MARCH 30TH 2019

CrossFit Fannin – CrossFit Metcon (Time) In a Team of 3, For Time: 6,000m Row *Alternate in your team of 3 on the row. Rotate every minute! **During your 2 Minute “Rest” Complete: 10Burpees 40 Double Unders

FRIDAY,MARCH 29TH 2019

CrossFit Fannin – CrossFit Warm-up 5 Minutes on a Machine 2 Rounds: 15 Pass thrus 15 Air Squats Power Clean (1×2) Power Clean (20 Minutes) 2-2-2-2-2 *Work up to a heavy double for the day in sets of 2. Drop the bar in between…

THURSDAY, MARCH 28TH 2019

CrossFit Fannin – CrossFit Warm-up 5 Minutes on a Machine (:30 Easy/ :30 Hard) Then Line Drills as a group Metcon (Time) 5 Rounds for Time: 500 Meter row 500’ Shuttle Run 15 Kettlebell Swings (53/70) Rest 1:30 *Alternate in a team of 3…

WEDNESDAY, MARCH 27TH 2019

CrossFit Fannin – CrossFit Warm-up 3 Rounds: 10 Calorie Row 10 Pass thrus 10 Overhead Squats (pvc) Overhead Squat (1×1) Overhead Squat (20 Minutes) Work up to a heavy single for the day *After you hit your single, drop the weight to 70% of…

TUESDAY, MARCH 26TH 2019

CrossFit Fannin – CrossFit Warm-up 3 Rounds: 10 Calorie Bike 10 Kip Swings 10 Push Ups -Stretch as a class-Line Drills Bar muscle ups (10-(1-5)) 10 Minute EMOM: 5 Muscle Ups *Work on muscle ups or elements of a muscle up. 1 set of…

MONDAY, MARCH 25TH 2019

CrossFit Fannin – CrossFit Warm-up 3 Minutes on a machine Stretch Together: 1:00 Spiderman Stretch Each Leg https://www.youtube.com/watch?v=ip8sBn9D7h8 1:00 Pigeon Stretch Each Leg https://www.youtube.com/watch?v=U8VbUplUHvU&list=PL8p64BRDl1hPlVOxY2vB8XIUf00e1yTUG&index=19&t=0s 1:00 Wrist Stretch 1:00 Squat Hold Thruster 10 Minute EMOM: 3 Thrusters *These should be relatively heavy. Squat clean the…

SATURDAY, MARCH 23RD 2019

CrossFit Fannin – CrossFit Metcon (Time) “DECK OF CARDS” HEART- 100 METER RUN SPADE- WALL BALLS (14/20) DIAMOND- HEAVY D BALLS (OVER SHOULDER) CLUB- PUSH UPS ON KB JOKER- 800 RUN OR 1,000 ROW FACE-10 ACE-11 RX+= 1,600 ROW AND RUN