FORT COLLINS CROSSFIT
  • Home
  • Services
    • Fitness Programs
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Gym News

workout of the day
[WOD]

saturday

10/15/2021

0 Comments

 
Picture

8 am CrossFit

​IN TEAMS OF 2...

FOR TIME
1 Mile Partner Plate Run

Immediately Into...

100 Strict Pull-Ups
150 Hand Release Push-Ups
200 Plate Step-Ups (45/35)|(35/15)|(24/20)

Immediately Into...

1 Mile Partner Plate Run

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.
*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.
**Weight Vest Optional.

9 am CrossFit Basics

IN TEAMS OF 2:
​
FOR TIME:
200 Box Step-ups (24/20”)
150 KB Swings (70/53#)
- Partner holds KB in front rack position while other partner works on step-ups.
- Partner holds plank while other partner works on KB swings.

Intended Stimulus:
  •  <20:00
  • Use loading and movement difficulties that allow you and your athletes to trade off in quick sets of 10-15 reps.
  •  Holds should be challenging, but allow athletes to hold for at least :20-:30 at a time.
0 Comments



Leave a Reply.

    Author

    Coach Erin

    RSS Feed

Fort Collins Crossfit

1833 E Harmony Rd, Suite 17
Fort Collins, CO 80528

pH: 970.294.4124
E-mail: erin@fortcollinscrossfit.com

[ Join our Team ]

Our philosophy

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. 

crossfit classes

M-F: 5:00am,  6:00am,  7:00am,  9:15 am,
​12:15pm,  5:00 pm
Sat: 8:00 am, 9:00am    Sun: Closed 

Contact Us

request more info

Submit
  • Home
  • Services
    • Fitness Programs
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Gym News