FORT COLLINS CROSSFIT
  • Home
  • Services
    • Fitness Services
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Youth Programs
  • Gym News

workout of the day
[WOD]

monday

1/31/2021

0 Comments

 
Picture

Warm-up

​2:00 Bike

Into…

2 ROUNDS
10 PVC Pass Through Lunges
10 Scap Pull-Ups
5 BB Muscle Clean and Press*

Into…

2 ROUNDS
5 Ring Rows
10 BB Back Rack Lunges**
:20 BB OH Hold

*1 Muscle Clean + 1 Press = 1 Rep
**In the second round athletes will perform a Front Rack Lunge.

Metcon

​FOR TIME
3 ROUNDS
20/15 Cal Bike| 25/20 Cal Row | 300m Run
15 Pull-Ups
20 Overhead Walking Lunges (95/65)|(65/45)

-Rest 3:00-

1 ROUND
60/45 Cal Bike | 75/60 Cal Row | 900m Run
30 Pull-Ups
60 Overhead Walking Lunge

(Score is Time)
0 Comments

saturday

1/29/2021

0 Comments

 
Picture

Warm-up

Get yo' body warm:
Station 1: 1 min half-pigeon/each side
Station 2: PVC work
Station 3: Calf stretch at wall (1 min per side)
Station 4: Thread the needle (30 sec per side) and front rack stretch (1 min)

into...

3 rounds:
10 step-ups (box jumps round 3)
5 empty BB push press (push jerks round 3)
​5 empty BB front squats

8 and 9 am CrossFit

​Crossfit Games Open 20.4 
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes
0 Comments

friday

1/28/2021

0 Comments

 
Picture

Warm-up

​400m Run 

Into… 

AMRAP x 4 MINUTES
10 Alt Groiners
10 Bootstrappers
10 Arm Haulers*
10 Hand Release Push-Ups

Into… 

400m Run

Metcon

"The Chief"
5 rounds
MRAP x 3 minutes
3 power cleans (135/95)
6 push-ups
9 air squats
Rest 1 minute between rounds. Pick up where you left after each round.
0 Comments
<<Previous

    Author

    Coach Erin

    RSS Feed

Fort Collins Crossfit

1833 E Harmony Rd, Suite 17
Fort Collins, CO 80528

pH: 970.294.4124
E-mail: erin@fortcollinscrossfit.com

[ Join our Team ]

Our philosophy

Fort Collins CrossFit provides a positive and challenging environment that promotes health, fitness, well-being, and community. Personal improvement is constantly pursued through proper coaching, strong programming, building of relationships, and striving for excellence in everything we do. 

crossfit classes

M-F: 5:00am,  6:00am,  7:00am,  9:15 am,
​12:15pm,  5:00 pm
Sat: 8:00 am, 9:00am    Sun: Closed 

Contact Us

request more info

Submit
  • Home
  • Services
    • Fitness Services
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Youth Programs
  • Gym News