Month: March 2019

THURSDAY, MARCH 14TH 2018

CrossFit Fannin – CrossFit Warm-up 7- 10 Minutes on any machine (Damper 1) -Stretch- * 10-15 minutes class stretch Metcon (AMRAP – Reps) 20 Minute Alternating EMOM: 10/13 cal row 40 Double Unders 8 Burpees 5 Power Snatch (65/95)(95/135) *This workout is just to…

WEDNESDAY, MARCH 13TH 2019

CrossFit Fannin – CrossFit Warm-up 4 Minutes on a Machine (:30 Easy/ :30 Hard) Then, 2 Rounds: 15 Push Ups 3 Rope Pulls Metcon (Time) 5 Rounds for Time: 200 Meter run 25 Hand Release Push Ups 3 Rope Climbs Rest 2 minutes Scaling…

TUESDAY, MARCH 12TH 2019

CrossFit Fannin – CrossFit Warm-up 3 Rounds: 200m Run 10 Goblet Squats (3 sec down) 10 Kettlebell Swings Back Squat 10 Minute EMOM: 3 Back Squats @ 60% of 1RM *10 minutes to warm up and work up to 60% of your max back…

MONDAY, MARCH 11TH 2019

CrossFit Fannin – CrossFit Warm-up :00 Single Unders 15 PVC Pass thrus 10 Ankle rolls each direction, each leg 1:00 Single Unders 15 PVC Pass thrus :30 Calf Stretch Each Leg 2 Minute AMRAP: Max Reps Double Unders *We are testing out our movement…

SATURDAY, MARCH 9TH 2019

CrossFit Fannin – CrossFit Metcon (Time) “DECK OF CARDS” HEART- 100 METER RUN CLUB- WALL BALL (14/20) DIAMOND- DEADLIFTS (125/185) SPADE-WEIGHTED SITUPS(25/35) -WITH A PARTNER COMPLETE A FULL DECK OF CARDS JOKER 800 RUN/1,000 ROW FACE-10 ACE-11

FRIDAY, MARCH 8TH 2019

CrossFit Fannin – CrossFit Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Metcon (AMRAP – Rounds and Reps) 15 minutes amrap of:…

THURSDAY, MARCH 7TH 2019

CrossFit Fannin – CrossFit Warm-up 200m Run 20 Air Squats 200m Run 15 Box Jumps (step Down) 200m Run 10 Single Leg Lateral Step Ups each leg Back Squat (5×4) Back Squat (25 Minutes) 5 x 4 @ 75% of 1RM *This shouldn’t be…