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workout of the day
[WOD]

thursday

2/15/2023

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Strength

Back Squat 10 x 3
3 Back Squat x 10 sets @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

Metcon

Freedom (RX'd)
Tabata (20 on/10 rest)
8 sets Max Calorie Row
-1:00 rest-
8 Sets Max Shoulder Press (45/35)
-1:00 rest-
8 sets Max Calorie Row


Independence
Tabata (20 on/10 rest)
8 sets Max Calorie Row
1:00 rest
8 Sets Max Shoulder Press (35/25)
1:00 rest
8 sets Max Calorie Row

Liberty
Tabata (20 on/10 rest)
6 sets Max Calorie Row
1:00 rest
6 Sets Max Dumbbell Shoulder Press (light)
1:00 rest
6 sets Max Calorie Row

Target Distance/Reps each set:
Row: 70/55+ Calories
Shoulder Press: 70+ Reps

Minimum Distance/Reps before scaling:
Row: 55/44 Calorie
Shoulder Press: 50 Reps
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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
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  • Get Started
  • The WOD
  • Community
    • Coaches
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  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Youth Programs
  • Gym News