FORT COLLINS CROSSFIT
  • 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

workout of the day
[WOD]

wednesday

1/28/2020

0 Comments

 
Picture

Gymnastics

Pull-Ups
pick a set up based on what you got last week.
Perform near maximal unbroken pull ups, rest, repeat.

A) If you got 15+ reps last week
   - 3 rounds  max unbroken 3 min rest between sets

B) if you got 10-15 reps last week
    - 4 rounds max unbroken 2 min rest between sets

C) If you got 5-10 reps last week
    - 6 rounds max unbroken 1 min rest between sets

D) If you got less than 5 reps last week
    -EMOM 8, 30 sec of work linking reps together, 30 sec rest


SCORE = total reps completed. 

MetCon

E3MOM for 4 sets:
12x Burpee Box Jump Over (24/20")
20/15x Cal Row

Notes:
Yes, I know two days in a row of burpees... Work to be efficient in the footwork down, up and over the box. If the workload prescribed takes you longer than 2:15 to finish lower the repetitions on the BBJOs. Must be box facing. ​

Post

3 sets:
Weighted Tempo Step Downs on the Box
3x5/leg
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 Services
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Youth Programs
  • Gym News