Weekly Workouts Nov. 27-Dec. 2nd

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Fort Collins CrossFit

Weekly Workouts Nov. 27-Dec. 2nd

Fort Collins CrossFit

MONDAY

CrossFit:
Wendler Week 2 Overhead Squat:
Warmup Set 1: 5 @ 40%
Warmup Set 2: 5 @ 50%
Set 1: 3 @ 70%
Set 2: 3 @ 80%
Set 3: 3 or more @ 90%
-then-
For time:
1 mile run

Fort Collins CrossFit
TUESDAY

CrossFit:
Back Squat
10-5-3-1-1-1-3-5-10

Fort Collins CrossFit

WEDNESDAY

CrossFit:
21-15-9 reps, for time of:
Dumbbell Squat Clean Thruster, 50/35 lbs
Pull-up

Fort Collins CrossFit
THURSDAY

CrossFit:
“Kev” – Hero Workout
With a partner, complete as many rounds as possible in 26 minutes of:
6 Deadlifts, 315/205 lb, each
9 Bar Facing Burpees, synchronized
9 Bar Muscle-Ups, each
55-ft. Partner Barbell Carry, 315/205 lb

Yoga at 7:15pm:
Yoga with Dai

Fort Collins CrossFit
FRIDAY

CrossFit:
Each for time:
Run: 4x 800 m

CrossFit Cardio:
30min Alternating Every Minute on the Minute (AEMOM):
Min 1: Assault bike 10 cal
Min 2: 10 x Pullup
Repeat the sequence for 30min

CrossFit Cardio:
20min AMRAP:
100m Farmer Carry
5 x dumbbell thrusters
Run 100m

CrossFit Cardio:
100 thruster
*every time you drop the bar immediately run 800m
*immediately resume thrusters upon return from the run

Fort Collins CrossFit
SATURDAY 

Regularly scheduled team workouts

Yeti Christmas Party from 6-9pm

Fort Collins CrossFit

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Fort Collins CrossFit

Weekly Workouts Nov. 20-25th

Fort Collins CrossFit

MONDAY

CrossFit:
Wendler Week 1 Overhead Squat:
Warmup Set 1: 5 @ 40%
Warmup Set 2: 5 @ 50%
Set 1: 5 @ 65%
Set 2: 5 @ 75%
Set 3: 5 or more @ 85%
-then-
AMRAP 7 mins:
5 Box Jumps, 30/24 in
3 Cleans, 225/155 lbs

Fort Collins CrossFit

TUESDAY 

CrossFit:
For Time:
Handstand Walk 100 m
-then-
For time:
5 Rope Climbs, 15 ft
75 Thrusters, 75/55 lbs
50 Ring Dips
5 Rope Climbs, 15 ft
50 Overhead Squats, 75/55 lbs
75 Sit-ups
5 Rope Climbs, 15 ft

Fort Collins CrossFit

WEDNESDAY

CrossFit:
3 rounds for time of:
15 Chest-to-bar Pull-ups
20 Burpees
15 Sumo Deadlift High Pulls, 95/65 lbs

Pilates at 7:15pm:
Pilates with Sarah

Fort Collins CrossFit

THURSDAY – Happy Thanksgiving!

*We will only have 3 classes today! 8am, 9am, 10am!

CrossFit:

40min AMRAP Partner Workout:
Each round consists of:
 10 x synchronized db burpee box step overs
 - then - 
 One partner rows 500m
 One partner does 20 air squats
 - then, start the next round of db burpee box step overs
*rotate who does each exercise every round
 *Partners each have 2 dumbbells

No Yoga at 7:15pm:
Closed at 11AM – No yoga, happy turkey day!

Fort Collins CrossFit

FRIDAY - CLOSED

Take Home Workout:
Tabata Pull-up
Tabata Push-up
Tabata AbMat Sit-Up
Tabata Air Squat

CrossFit Cardio:
20minutes, Every Minute on the the Minute (EMOM):
Run 100m

CrossFit Cardio:
Run 5km route for time

CrossFit Cardio:
For Time:
Row 500m
Assault bike 50 cal
Row 400m
AB 40 cal
Row 300m
AB 30 cal
Row 200m
AB 20 cal
Row 100m
AB 10 cal

Fort Collins CrossFit

SATURDAY - CLOSED

Take Home Workout:
Hike for an hour or more
-or-
Run 2-5mi
*Take a friend or your family and snap a pic, send to Coach Nate to post or tag Yeti Cave on social media :)

Fort Collins CrossFit

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CrossFit in Fort Collins

Weekly Workouts Oct 30th-Nov 3rd

CrossFit in Fort Collins

MONDAY

CrossFit:
Clean Pull
3-3-3-3-3
Clean
3-3-3-3-3
-then- 
10min cap:
150 alternating partner wall-balls

CrossFit Cardio:
10min:
30sec wall ball
30sec rest

7:15pm
Yoga with Dai

CrossFit in Fort Collins

TUESDAY

CrossFit:
Amanda .45
13-11-9-7-5 reps, for time of:
Muscle-up
Squat Snatch, 135/95 lbs

CrossFit in Fort Collins

WEDNESDAY

CrossFit:
CrossFit Games Open 17.5
10 rounds for time of:
9 Thrusters, 95/65 lbs
35 Double-unders

8:15am 
Pilates with Sarah

CrossFit Cardio:
100 burpee box jump over for time

CrossFit in Fort Collins

THURSDAY

CrossFit:
Clean Grip Deadlift
7-7-7-7-7-7-7
-then- 
Team 10min AMRAP
A) Burpee Broad Jump 40'
B) Med Ball Clean
*Score equals MBC completed as a team

CrossFit in Fort Collins

FRIDAY

CrossFit:
5 rounds for time of:
Run, 400 m
15 Left-Arm Kettlebell Snatches, 35lb/18lb
15 Right Arm Kettlebell Snatches, 35lb/18lb

CrossFit Cardio:
Run 100m for time
Run 200m for time
Run 400m for time
Run 800m for time

CrossFit in Fort Collins

 


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CrossFit in Fort Collins

Weekly Workouts Oct 23-27th

CrossFit in Fort Collins

MONDAY

CrossFit:
Clean Grip Deadlift
1-1-1-1-1-1-1
Hang Squat Clean
3-3-3-3-3
-then- 
Double-under practice and max consecutive 

CrossFit Cardio:
Row 2k

Yoga at 7:15pm:
Yoga with Dai

CrossFit in Fort Collins
TUESDAY 

CrossFit:
4 rounds for time of:
Row, 500 m
15 Handstand Push-up (paralletes)s
1 Rope Climb (Double Up), 15 ft
 
CrossFit in Fort Collins
WEDNESDAY

CrossFit:
Front Squat
5-5-5-5-5
-then- 
Practice handstand walking, hand stand pushups, handstand hold

CrossFit Cardio:
Row 2k

Pilates at 8:15am:
Pilates with Sarah

CrossFit in Fort Collins
THURSDAY

CrossFit:
Snatch
1-1-1-1-1-1-1
-then- 
Practice muscle-up drills, most consecutive 

CrossFit in Fort Collins

FRIDAY

CrossFit:
For time:
100 Pull-ups
80 GHD Sit-ups
60 Pistols
40 Row Calories
20 Single Arm DB Push Press, 100/70 lbs

CrossFit Cardio:
Row 2k

CrossFit in Fort Collins

 


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CrossFit Fort Collins

Weekly Workouts October 16-20th

CrossFit Fort Collins

MONDAY

CrossFit:
In-House Comp 1

Open:

Complete as many rounds as possible in 15 minutes of:
 30 squats
 20 handstand push-ups
 10 deadlifts, 225/155 lb.

Modified:

Complete as many rounds as possible in 15 minutes of:
 30 squats
 20 push-ups
 10 deadlifts, 185/135 lb.

40-49:

Complete as many rounds as possible in 15 minutes of:
 30 squats
 25 push-ups
 10 deadlifts, 225/155 lb.

40-49 Modified:

Complete as many rounds as possible in 15 minutes of:
 30 squats
 25 push-ups
 10 deadlifts, 185/135 lb.

50-60:

Complete as many rounds as possible in 15 minutes of:
 25 squats
 20 push-ups
 10 deadlifts, 185/135 lb.

50-60 Modified:

Complete as many rounds as possible in 15 minutes of:
 20 squats
 15 push-ups
 10 deadlifts, 165/115 lb.

60+:

Complete as many rounds as possible in 15 minutes of:
 25 squats
 20 push-ups
 10 deadlifts, 185/135 lb.

60+ Modified:

Complete as many rounds as possible in 15 minutes of:
 20 squats
 15 push-ups
 10 deadlifts, 165/115 lb.

CrossFit Cardio:
10 intervals:
Row 500m
Rest 1min

CrossFit Skills:
Yoga with Dai

CrossFit Fort Collins
 
TUESDAY

CrossFit:
30min AMRAP:
Run 400m
45 Alternating Dumbell Snatch (50/35lb)
45 Abmat sit-ups


WEDNESDAY

CrossFit:
In House Comp 2 

Open:

Complete as many rounds as possible in 7 minutes of:
 50 double-unders
 10 overhead squats, 135/95 lb.

Modified:

Complete as many rounds as possible in 7 minutes of:
 25 double-unders or 100 single unders
 10 overhead squats, 75/55 lb.

40-49:

Complete as many rounds as possible in 7 minutes of:
 50 double-unders
 10 overhead squats, 135/95 lb.

40-49 Modified:

Complete as many rounds as possible in 7 minutes of:
 25 double-unders or 100 single unders
 10 overhead squats, 75/55 lb.

50-60:

Complete as many rounds as possible in 7 minutes of:
 25 double-unders
 10 overhead squats, 55/35 lb.

50-60 Modified:

Complete as many rounds as possible in 7 minutes of:
 25 double-unders or 100 single unders
 10 overhead squats, 55/35 lb.

60+:

Complete as many rounds as possible in 7 minutes of:
 20 double-unders
 10 overhead squats, 55/35 lb.

60+ Modified:

Complete as many rounds as possible in 7 minutes of:
 20 double-unders or 80 single unders
 10 overhead squats, 55/35 lb.

8:15am Pilates with Sarah
CrossFit Cardio:
5 intervals:
Row 800m
Rest 2min

CrossFit Fort Collins

THURSDAY

CrossFit:
In House Comp 3

Open:

Complete as much as possible in 12 minutes of:
 1 muscle-up
 5 medicine-ball cleans (20/14)
 2 muscle-ups
 10 medicine-ball cleans
 3 muscle-ups
 15 medicine-ball cleans
 4 muscle-ups
 20 medicine-ball cleans

Modified:

Complete as much as possible in 12 minutes of:
 5 pullups
 5 medicine-ball cleans (20/14)
 10 pullups
 10 medicine-ball cleans
 15 pullups
 15 medicine-ball cleans
 20 pullups
 20 medicine-ball cleans

40-49:

Complete as much as possible in 12 minutes of:
 1 muscle-up
 5 medicine-ball cleans (20/14)
 2 muscle-ups
 10 medicine-ball cleans
 3 muscle-ups
 15 medicine-ball cleans
 4 muscle-ups
 20 medicine-ball cleans

40-49 Modified:

Complete as much as possible in 12 minutes of:
 5 pullups
 5 medicine-ball cleans (20/14)
 10 pullups
 10 medicine-ball cleans
 15 pullups
 15 medicine-ball cleans
 20 pullups
 20 medicine-ball cleans

50-60:

Complete as much as possible in 12 minutes of:
 10 ring rows
 5 medicine-ball cleans (20/14)
 15 ring rows
 10 medicine-ball cleans
 20 ring rows
 15 medicine-ball cleans
 25 ring rows
 20 medicine-ball cleans

50-60 Modified:

Complete as much as possible in 12 minutes of:
 5 ring rows
 5 medicine-ball cleans (20/14)
 10 ring rows
 10 medicine-ball cleans
 15 ring rows
 15 medicine-ball cleans
 20 ring rows
 20 medicine-ball cleans

60+:

Complete as much as possible in 12 minutes of:
 5 ring rows
 5 medicine-ball cleans (14/12)
 10 ring rows
 10 medicine-ball cleans
 15 ring rows
 15 medicine-ball cleans
 20 ring rows
 20 medicine-ball cleans

60+ Modified:

Complete as much as possible in 12 minutes of:
 5 ring rows
 5 medicine-ball cleans (14/12)
 5 ring rows
 10 medicine-ball cleans
 10 ring rows
 15 medicine-ball cleans
 10 ring rows
 20 medicine-ball cleans

CrossFit Fort Collins

FRIDAY

CrossFit:
Open:

5 rounds for time:
200m Farmer Carry (50lbs; 35lbs)
5 x Box Jump (30”; 24”)
10 x Toes to Bar
15 x Dumbell Shoulder to Overhead (50lbs; 35lbs)

Modified:

5 rounds for time:
200m Farmer Carry (35lbs; 20lbs)
5 x Box Jump (24”; 20”)
10 x Knees elevated
15 x Dumbell Shoulder to Overhead (35lbs; 20lbs)

40-49:

5 rounds for time:
200m Farmer Carry (50lbs; 35lbs)
5 x Box Jump (30”; 24”)
10 x Toes to Bar
15 x Dumbell Shoulder to Overhead (50lbs; 35lbs)

40-49 Modified:

5 rounds for time:
200m Farmer Carry (35lbs; 20lbs)
5 x Box Jump (24”; 20”)
10 x Knees elevated
15 x Dumbell Shoulder to Overhead (35lbs; 20lbs)

50-60:

5 rounds for time:
200m Farmer Carry (35lbs; 20lbs)
5 x Step ups (24”; 20”)
10 x Knees elevated
15 x Dumbell Shoulder to Overhead (35lbs; 20lbs)

50-60 Modified:

5 rounds for time:
200m Farmer Carry (20lbs; 15lbs)
5 x Step ups (24”; 20”)
10 x Ab-mat sit-ups
15 x Dumbell Shoulder to Overhead (20lbs; 15lbs)

60+:

5 rounds for time:
200m Farmer Carry (35lbs; 20lbs)
5 x Step ups (24”; 20”)
10 x Knees elevated
15 x Dumbell Shoulder to Overhead (35lbs; 20lbs)

60+ Modified:

5 rounds for time:
200m Farmer Carry (20lbs; 15lbs)
5 x Step ups (20”; 20”)
10 x Ab-mat sit-ups
15 x Dumbell Shoulder to Overhead (20lbs; 15lbs)

CrossFit Cardio:
10 rounds:
:30sec assault bike
:30sec rest

CrossFit Fort Collins

 


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CrossFit Fort Collins

Weekly Workouts October 9-13th

CrossFit Fort Collins

“MAX OUT MONDAY”

CrossFit:
Establish 1 rep max Front Squat
- Then-
Partner workout:
10 minute AMRAP:
Partner A: Holds plank position or wall-sit
Partner B: Navigates cone ladder with med ball and does 10 Tall Cleans with the med ball prior to rotating
*Score is # of rounds and reps completed as a team

CrossFit Cardio:
5 rounds:
40’ Weighted Bear Crawl (50/35lb)
20 weighted step ups
400m row

Yoga at 7:15pm:
Yoga with Dai
CrossFit Fort Collins

TUESDAY 

CrossFit:
For time:
 50 box jumps, 30/24in. box
 50 kettlebell swings, 72/53lb 
 50 knees-to-elbows
 50 wall-ball shots, 30/20lb. ball
 50 burpees

CrossFit Fort Collins

WEDNESDAY

CrossFit:
27-21-15-9 reps for time of:
 95/65lb. squat cleans
 Ring dips

CrossFit Cardio:
5 rounds:
1min Row AMRAP Cals
1min rest
1min Assault Bike Cals
1 min rest

Pilates at 8:15am:
Pilates with Sarah

CrossFit Fort Collins

THURSDAY

CrossFit:
For time:
 50 jumping alternating lunges, 50 steps
 50 pull-ups
 50 push presses, 95/65lb
 50 hip extensions or supermans
 50 burpees

CrossFit Fort Collins

FRIDAY

CrossFit:
Snatch balance 1-1-1-1-1-1-1 reps
-then- 
15min As Far as Possible
Team interval
Row 500m 
*switch every 500m

CrossFit Cardio:
5 rounds:
10 Hang Clean 135/95lb
500m row

CrossFit Fort Collins

 


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CrossFit near me

October Member of the Month – Emmylou!

October’s Member of the month is Emmylou Scherman! CrossFit near me

When I have the class circle up to introduce themselves for the 100th time, because of our constantly growing community, it miiiiight solicit some groans from a few of you 😉 The purpose of these introductions are to help make future conversations easier with the fit homosapian standing next to you 🙂

CrossFit near me

Sometimes when we’re pressed on time, I’ll go around the room and say something about everyone in class as the introduction.  On any given day, I might introduce a member by saying where they work, what they’re studying, or where they’re from.  When introducing Emmylou, it’s usually as “the girl who cuts animals throats for a living…” (even though we all know she works at JBS, and doesn’t cut animals’ throats). This usually entices a few laughs for those who haven’t heard the joke and it makes me laugh just typing this; good thing Emmylou has a good sense of humor, too!

CrossFit near me

Emmylou is the Member of the Month for October, because she has been, per se, a “super-glue” force within the gym.  She introduces herself and makes friends with everyone that walks into class; she has taken my vision to make everyone in the gym into one big, fun-loving, fit, and “really-really-really good looking” family (name that movie reference anyone?), and taken off with that vision like a plane at DIA. Destination #fitfriendsforlife.

CrossFit near me

Emmylou is bubbly, fun, and motivated. She gives her all in each workout and always has a plan and objective for herself in each class.  Methodically and impressively, Emmylou has gotten stronger, faster, and more athletic during her time at the gym. She is always doing extra work to help her hip and ankle mobility, and improve both her strength and endurance.  And she’s usually not alone as she typically ropes in a posse of other members from the gym to join in! She is a very motivational and convincing person to get others to improve themselves in and out of class!

CrossFit near me

What absolutely shocked me was when she convinced coach Bre to sign up for the Rock and Roll half marathon in Denver.  This was surprising because I’m shut down regularly by Bre to join in on my crazy workouts, like Shaquille O’neal stuffing me on a layup! I love the fact that she pushes others to express their fitness in and out of the gym, and to live a healthy lifestyle.

CrossFit near me

Just a few weeks ago I was trying to convince Tristin to do a practice 5k row to just get a baseline of where he was at for an upcoming physical assessment for the fire station he’s at in Denver.  He was hesitant, probably because it was after he’d just finished that day’s workout, and doing a 5k alone would not be super fun.  Lucky for me, Emmy was standing by and jumped in to do the extra 5,000 meter row with Tristin!  Now he has a target to improve on before the upcoming test 🙂 Good job Emmy for getting him through it!

CrossFit near me

Emmylou lives out the Yeti Cave mantras “Win the Week,” and “Move More, Live More” well with her commitment to a healthier lifestyle.  She constantly strives for improvement by creating goals, empowering others, and putting in hard work. Congratulate her on being October’s Member of the Month next time you see her 🙂

#WintheWeek

#MoveMoreLiveMore

 


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CrossFit near me

Weekly Workouts Sept. 25-29th

CrossFit near me

“MAX OUT MONDAY”

CrossFit:
Wendler Week Two
Front Squat:
5 @ 36%, 5 @ 45%, 3 @ 63%, 3 @ 72%, 3 or more @ 81%
- then -
10 Min partner AMRAP:
Partner A: Assault Bike
Partner B: Kettle bell swings
*Work Simultaneously
*Each Rotation dictated by completion time of Cals on the Assault Bike
*AB Cals Rotation 10, 20, 30, 40, 50, ….

CrossFit Cardio:
10 rounds For Time:
Run 400m
10 x Wall balls

Yoga at 7:15pm:
Yoga with Dai

CrossFit near me
TUESDAY 

CrossFit:
Barbara
5 rounds, each round for time, of:
20 Pull-ups
30 Push-ups
40 Sit-up
50 Air Squats
 
CrossFit near me

WEDNESDAY

CrossFit:
“Rich”
For time:
13 Squat Snatches, 155/105 lbs
-- then --
10 rounds of:
10 Pull-ups
Sprint, 100 m
-- then --
13 Squat Cleans, 155/105 lbs

CrossFit Cardio:
Partner Interval
Run 10 x 400m each
Rest while partner runs

Pilates at 8:15am:
Pilates with Sarah

CrossFit near me
THURSDAY

CrossFit:
“Skills day”
Bench Press 3-3-3-3-3
- then -
20 min to work on Snatch or Clean and Jerk
*Single reps at a time

CrossFit near me

FRIDAY

CrossFit:
Each for time:
Run: 8x 400 m
Rest 1:30 between efforts.

CrossFit Cardio:
5 rounds for time:
Run 800m
20 x Wall Balls

CrossFit near me

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CrossFit in fort collins

Weekly Workouts September 18-22nd

CrossFit in fort collins

“MAX OUT MONDAY”

CrossFit:
Wendler Week One
Front Squat
Warmup 1: 36% 5 reps
Warmup 2: 45% 5 reps
Set 1: 59% 5 reps
Set 2: 68% 5 reps
Set 3: 77% for 5 or more reps
- then -
Partner 10min AMRAP
Follow the leader style
Pullups (M:10/W:5)
Airsquat x 10

CrossFit Cardio:
For time:
10 Pullups
20 Burpees
30 Alternating KB snatch
400m run
50 Air Squat
60 Box Jumps
70 KB swings
800m run
90 Cal on the Bike
100 Cal on the Rower

CrossFit Skills:
Yoga with Dai

CrossFit in fort collins

TUESDAY

CrossFit:
3 rounds for time of:
15 Row Calories
12 Power Snatches, 95/65 lbs
9 Burpees

CrossFit in fort collins 

WEDNESDAY

CrossFit:
Complete as many rounds as possible in 45 mins of:
Run, 800 m
10 Deadlifts, 315/205 lbs
Run, 800 m
50 Sit-ups

CrossFit Cardio:
Run 1200m
Farmer carry 400m
Med Ball run 800m
Sand bag carry 400m

CrossFit in fort collins 

THURSDAY

CrossFit:
“Skills Practice”
Jerk Practice
- Positioning practice
- Cycling practice
*LIGHT 75/55lb max
- then -
Complete as many rounds as possible in 12 mins of:
9 Dumbbell Deadlifts, 60/40 lbs
6 Burpees
3 Dumbbell Power Cleans, 60/40 lbs

CrossFit in fort collins

FRIDAY

CrossFit:
“White”
5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes To Bars
21 Overhead Walking Lunge With Plates, 45 lbs
Run, 400 m

CrossFit Cardio:
10min AMRAP:
Assault Bike x 20 Cal
Pull-up x 10

CrossFit near CSU

 


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CrossFit in fort collins

Weekly Workouts September 11-15th

Announcement's:

We are adjusting the schedule by taking out Skills class and just having another time for the CrossFit class. There are a couple reasons for the change:
- provide an additional time for everyone to do the day’s workout
- we are still going to have a “skill focus day” where we practice a higher level skill in every CrossFit class
- we always drill these “skill” movements in every class we do
- we will still have Yoga on Monday’s at 7:15pm, and Pilates on Wednesday’s at 8:15am

Saturday Sept. 16th Yeti Cave CrossFit is running a Ladies only fitness challenge.  Free to participate, 5 x 1min challenges.  I need volunteers from 2-5pm that day, you can still participate if you are interested. Location is at Athleta, let Nate know if you are interested in helping.

Athleta has offered us an exclusive shopping opportunity where everyone from our gym can shop at 25% off from September 14-18! This is a great way to treat yourself, buy a lucky lady in your life a little gift or score a deal of a snazzy new outfit! IMPORTANT: you must show this post to an Athleta associate to receive your discount! *valid only at Foothills Athleta from 9/14-9/18/17*

CrossFit in fort collins

“MAX OUT MONDAY”

CrossFit:
Establish 1 Rep Max Front Squat
*We are starting a Wendler strength cycle for Front Squats, this number will be used for the next three weeks!
- then -
“Scotty”
Complete as many rounds as possible in 11 mins of:
5 Deadlifts, 315/210 lbs
18 Wall Balls, 20/14 lbs
17 Burpee Over Bars

CrossFit Cardio:
For time:
100 Cal on the Rower
90 Cal on the Bike
800m run
70 KB swings
60 Box Jumps
50 Air Squat
400m run
30 Alternating KB snatch
20 Burpees
10 Pullups

Yoga at 7:15pm:
Yoga with Dai

CrossFit in fort collins

TUESDAY 

CrossFit:
Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 1-1-1-1-1, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set
- then -
5min partner AMRAP:
Partner A: Row/Bike for Calories
Partner B: Medicine Ball Clean (MBC) x 20
*Score is total Cals as a team
*Switch every 20 MBCs

CrossFit in fort collins

WEDNESDAY

CrossFit:
3 rounds for time of:
30 Kettle-bell Swings, 53/35 lbs
20 Triple Unders Run, 400 m

CrossFit Cardio:
Partner Interval
Row 10 x 500m each
Rest while partner rows

Pilates at 8:15am:
Pilates with Sarah

CrossFit in fort collins

THURSDAY

CrossFit:
“Skills Practice”
Double Unders
10min EMOM (Every min on the min)
15 Double unders or 5 attempts
- then -
"Tabata" - Bumper Plate Squat :
8 x 20 secs work/ 10 secs rest
Plate weight, 45/35 lbs

CrossFit in fort collins

FRIDAY

CrossFit:
“Skills Practice”
Snatch Practice
- Positioning practice
- Cycling practice
*LIGHT 75/55lb max
- then -
Weighted Ring Dip 3-3-3-3
Use the heaviest weight you can for each set.

CrossFit Cardio:
Team Workout:
Partner A: KB swing
Partner B: Assault Bike for Cal
*Switch every 30 KB Swings
*Score equals total Cals on the Bike

CrossFit in fort collins