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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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monday

8/25/2019

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Picture

Strength

​Snatch
-Take 12mins to build in weight
 1x@80% 
1x@85% 
2x1@90%

​EMOM; 6mins
2x @65- 70%

MetCon

10min Time Cap
30x Cal Bike
30x HSPUs
30x Cal Row
30x Alt. Hang DB Snatch (50/35)
ME Bar Muscle-Ups in Remaining Time


Notes:
We open the 10min Time Cap with the bike and mix in the rower also. Scale the HSPUs as needed. It will take some work to get to the Bar MUs so push the pace throughout the 10min window. ​

Post

Dips
3 x 6-10 reps
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tuesday

3/26/2018

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Picture
Coach Kendree

Strength

​Tempo Pull-Ups
5x3 w/ :03 Eccentric
-Weighted if possible and use a spotter if needed

Met-Con

​For Time:
Buy-In
100x Double Unders
3RFT:
15x HSPUs
12x Box Jump
Cash-Out
100x Double Unders
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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