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workout of the day
[WOD]

wednesday

10/15/2019

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Picture

Skill

Pistol Practice

BEG
Single Leg Squat off Box
4 x 6 per side

INT & ADV
3 Rounds
A1) Bottom-Up Single Leg Squat on Box x 5/side
A2) Single Leg Raises off Box x 5/side

MetCon

For Time:
800m Run
Accumulate 3:00 Plank
700m Run
Accumulate 2:00 Plank
600m Run
Accumulate 1:00 Plank
500m Run
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wednesday

9/17/2019

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Picture

Strength

​Front Squat
-4x2 @ 65-70% E2MOM

TEMPO:
:03 eccentric
:01 Pause in the Hole
Fast on the way up
:01 Max at the top

MetCon

4RFT:
200m Run
10x Front Rack Reverse Lunges
10x Front Squats (115/75)
-Rest 2:00 b/w rounds

Notes:
These are sprints! Move fast and earn that rest! Scale down if you cannot move the prescribed weight at a good pace

Post

Side Plank
-Accumulate 2min/side
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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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    Author

    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