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workout of the day
[WOD]

friday

9/19/2019

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Picture

Gymnastics

Handstand Walk Practice

Beg.
Scale to Box Around the Worlds
-Accumulate 10-15 Walks
*Half rotation and back = 1 Walk


Int.
Spotted Hollowbody Handstand Walk


Adv.
Accumulate 150ft HS Walk

MetCon

11min AMRAP:
50x Deadlifts (225/155)
50x HSPU
50x Calorie Row
50x Wall Balls (20/14)
MAX Bar Facing Burpees with remaining time

(SCALED Option)
50x Deadlifts (185/130)
50x Hand Release Push Ups
50x Calorie Row
50x Wall Balls (14/8)
MAX Bar Facing Burpees with remaining time

Rx: Must jump over bar with both feet
​

Notes: The Open is coming! Let's bring in the season with a new variation of an old workout. You'll have to move FAST to make it to the burpees on this one.

Post

Banded Face Pulls
3x12
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tuesday

4/15/2019

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Picture

MetCon

For Time:
4 rounds
400m Run
10x Bar Facing Burpees
(Time Capped at 15:00)

-Rest 3mins

4 rounds
400m Run
20x Wall Ball (20/14)
(Time Capped at 32:00)

-Rest 3mins

Build to a 2RM Deadlift
(Time Capped at 42:00)
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thursday

4/10/2019

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Picture

MetCon

4​0-30-20-10
Deadlifts (95/65)
20-15-10-5
Burpees Over Bar
-Rest :60 after each round 

Post

Goblet Cossacks Squat; 2x8/side
Then 1/2 Pigeon; 2mins/side
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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