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workout of the day
[WOD]

thursday

10/2/2019

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Picture

Gymnastics

Handstand Practice

BEG
Accumulate 2:00-3:00 Piked Box Holds

INT
Accumulate 2:00-3:00 Wall Facing

ADV
Accumulate 3:00-4:00 Freestanding

MetCon

30min AMRAP:
Switch Partners Every 3:00
35x Double Unders
Calorie Row in remaining time

Notes:
One partner performs 35x DUs and then rows for max cals until the three minutes is up while the other partner rests. Then switch! Each Partner will do five rounds. Double Unders should take less than :30s

Post

3 Sets:
Banded Hip Ext x12
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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

9/9/2019

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Picture

MetCon

For Time:
20x Cal Bike
30x Burpee Box Jump Overs (24/20)
400m Run
500m Row
60x SA DB Push Jerk (50/35)
70x Double Unders

Notes:
Chipper style workout with ascending ladder of reps. Aim to have a steady, but not rushed, pace throughout this one. 

Post

SA DB Row
3x12/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
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  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Youth Programs
  • Gym News