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workout of the day
[WOD]

friday

6/17/2021

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Picture

Warm-up

2 ROUNDS 
12/10 Cal Row 
50 Single Unders 
10 Barbell Strict Press w/ :01 Pause OH 

Into...

2 ROUNDS 
12 Alt. Back Rack Elbow Punches 
10 Up-Downs 
8 Barbell Push Press 
6 Tall Jumps w/ :01 Pause in Catch*

*Jump up tall, fully extending the hips, and land in a Quarter-Squat stance.

Strength

​ON A 15:00 RUNNING CLOCK...
Build to a Heavy Complex of:

1 Push Jerk
+
1 Split Jerk

(Score is Weight)

Metcon

​FOR TIME
50-50-50-50
Double Unders
40-30-20-10
Cal Row
10-10-10-10
Push Jerk (155/105)|(115/75)

(Score is Time)
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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