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workout of the day
[WOD]

friday

6/30/2016

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Picture
Emily V.

Strength

4 Sets:
Every :90 
1x Split Jerk @ 70-75% of 1RM Clean and Jerk

Met-Con

5min AMRAP:
4x Burpees
2x Toes 2 Bar
6x Burpees
4x T2B
8x Burpees
6x T2B
10x Burpees
8x T2B
-Continue to build by two reps in each movement for the 5 minutes

Post

2 Sets:
One Arm DB Rows x6/side
Then...
200m Farmers Carry
​-As heavy as possible
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thursday

6/29/2016

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Picture
16.4 CF Open 

Strength

Back Squat
3@ 65%
3@ 75%
3+@ 85%

Met-Con

For Time:
​15x Squat Clean (115/80#)
400m Run
10x Squat Clean (135/95#)
200m Run
5x Squat Clean (155/105#)
​100m Run

***Scaled Weight Option

15x 75/55#
10x 95/65#
5x 115/75# 
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wednesday

6/28/2016

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Picture
Coach Cakes

Met-Con

Teams of two; One partner working while other rests

5 Sets of two minutes on/two minutes off:
12x Push Press (95/65#)
12x Box Jump with Step Down (24/20")
M.E. Row for Cals in remaining time

-Score team's total cals rowed.

Skill

Toes 2 Bar
-Perform a set of max reps, then 2 sets @ 60-65% of max reps
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    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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  • 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