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workout of the day
[WOD]

monday

2/28/2021

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Picture

Warm-up

​2:00 Bike/Row

Into...

2 ROUNDS
8 Scap Pull-Ups
6 Alternating Cossack Squats
4 BB Sumo Good Morning

Extended Warm-up

EMOM x 10 MINUTES
MIN 1 - TNG Sumo Deadlifts*
MIN 2 - 3 Strict C2B Pull-Ups + 6 Kip Swings

*MIN 1 - 8 Reps
MIN 3 - 6 Reps
MIN 5 - 4 Reps
MIN 7 - 4 Reps
MIN 9 - 4 Reps

*Building from Light to Moderate-Heavy.

Metcon

​FOR TIME
50 wallballs (20/14)

Immediately into...

10-15-20
Chest to Bar Pull-Ups
Sumo Deadlift High Pull (115/75)|(75/55)*

Immediately Into...

50 wallballs (20/14)

(Score is Time)
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saturday

2/26/2021

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Picture

Warm-up

3 rounds:
150m row
10 PVC pass-thru's
10 scap push-ups
5/5 single arm db push press
​10 air squats

Metcon

CrossFit Open 18.1
Rx
20 min AMRAP
8 toes to bar
10 db clean and jerks (50/35)
​14/12 cal row

Scaled
8 hanging knee raises
10 db clean and jerks (35/20)
14/12 cal row
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friday

2/25/2021

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Picture

2 SETS
10 Elbow Punches
10 Alt Groiners
20 Jumping Jacks

Into… 

3 SETS
10 Empty BB Strict Press
16 Reverse Lunges
20 Single/Double Unders

Strength

​ON A 15:00 RUNNING CLOCK...
Build to a Heavy Complex of:

1 Power Clean
+
2 Split Jerks

(Score is Weight)

Metcon

​FOR TIME
12-9-6
Shoulder to Overhead (155/105)|(115/75)
50-50-50
Double Unders

-Rest 2:00-

21-15-9
Shoulder to Overhead (115/75)|(75/55)
50-50-50
Double Unders

(Score is Time)
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    Author

    Coach Erin

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Fort Collins Crossfit

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

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

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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 

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  • 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