FORT COLLINS CROSSFIT
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workout of the day
[WOD]

tuesday

11/30/2020

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Picture

Warm-up

​ON A 5:00 RUNNING CLOCK...

1 ROUND 
10 Slam Ball Deadlifts 
10 Slam Ball Strict Press 
10 Slow Deadbugs 

Into... 

1 ROUND 
10 Slam Balls 
10 Tuck-Ups 
10 Supermans

Into…

1 ROUND
10 Slam Balls 
10 V-ups 
10 Kip Swings 

Strength

​ON A 12:00 RUNNING CLOCK...
3x5
Push Press*

*Heavy for all Sets.

(Score is Weight)

Metcon

​AMRAP x 15 MINUTES
18 Slam Balls (20/10)
12 Toes to Bar
6 Shoulder to OH (135/95)|(95/65)

(Score is Rounds + Reps)
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monday

11/29/2020

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Picture

Warm-up

AMRAP x 5 MINUTES 
25 Single Unders 
8 Wall Ball Deadlifts 
8 Wall Ball Strict Press 
8 Wall Ball Front Squats 

Strength

ON A 15:00 RUNNING CLOCK...
3x5
Front Squat*

*Heavy for all Sets.

(Score is Weight)

Metcon

12 ROUNDS FOR TIME
10 Wall Balls (20/14)|(14/10)
20 Double Unders

(Score is Time)
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saturday

11/27/2020

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Picture

Warm-up
​

​3 ROUNDS
200m run
10 up downs
10 air squats
10 down dog to instep
10 push-ups

Metcon

"Omar"
For time:
10 Thrusters (95/65)
15 Bar-facing burpees
20 Thrusters
25 Bar-facing burpees
30 Thrusters
35 Bar-facing burpees

​
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
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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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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. 

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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