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

9/27/2022

0 Comments

 

Strength

Every 1:30 x 5 sets:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean)

3 x 1
Push Jerk (3x1 @ 80-90% of 1RM Clean and Jerk)

Metcon

"Lemon Meringue Pie"

Freedom (RX'd)

20 Push-ups
15 Squat Cleans (95/65)
20 Push-ups
30 Pull-ups

At 6:00:
15 Handstand Push-ups
10 Squat Cleans (135/95)
15 Handstand Push-ups
20 Chest to Bar Pull-ups

At 12:00:
10 Strict Handstand Push-ups
5 Squat Cleans (185/125)
10 Strict Handstand Push-ups
10 Bar Muscle Ups

Cap at 18:00

Independence
15 Push-ups
15 Squat Cleans (75/55)
15 Push-ups
25 Pull-ups

At 6:00
10 Handstand Push-ups
10 Squat Cleans (115/80)
10 Handstand Push-ups
15 Chest to Bar Pull-ups

At 12:00
8 Strict Handstand Push-ups
5 Squat Cleans (155/105)
8 Strict Handstand Push-ups
8 Bar Muscle Ups

Liberty
4 rounds
15 Bar Push-ups 
15 Dumbbell Power Cleans (light)
15 Dumbbell Front Squats (light)
15 Ring Rows

Target time each set: 3:30-4:30
Time cap each set: 5 minutes
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