Weekly Workouts July 9-15th

  • -
boot camp fort collins

Weekly Workouts July 9-15th

boot camp fort collins
Monday

4 rounds for time of:
15 Box Jumps, 36 in
Run, 400 m

boot camp fort collins
Tuesday

CrossFit Games Open 11.6 / 12.5 / 18.5

As many reps in 7 mins as you can of:
3 Thrusters, 100/65 lbs
3 Chest-to-bar Pull-ups
6 Thrusters, 100/65 lbs
6 Chest-to-bar Pull-ups
9 Thrusters, 100/65 lbs
9 Chest-to-bar Pull-ups

If you complete the round of 9, go on to 12. If you complete 12, go on to 15, etc.

boot camp fort collins

Wednesday

Deadlift 5-5-3-3-3-1-1-1-1

TEAM OPTION
20min AMRAP:
Run 200
10 Deadlifts (225/155)

*While one partner works, the other rests
*Pick a deadlift weight you can do 10 quality reps unbroken with

boot camp fort collins

Thursday

Hang Power Snatch 3-3-3-3-3

Yoga@7:15pm

boot camp fort collins

Friday

Bench Press 3x8 at 80% 1RM
-then-
For time:
100 Wall Balls, 30/20 lbs, 10/9 ft

boot camp fort collins

Saturday
Team Workouts
Fundamentals 11am-12:15pm

boot camp fort collins

Sunday
Boot camp 9am-2pm

boot camp fort collins

  • -
bootcamp in fort collins

Weekly Workouts May 7-13th

bootcamp in fort collins

Monday

CrossFit
Bench Press 5x10 at 60%
-then-
Deficit Deadlift 3-3-3-3-3
*Deficit height based on individual mechanics

CrossFit Cardio Session 1
For time:
Row 10km

CrossFit Cardio Session 2
CrossFit Open 12.1
7min AMRAP:
Burpees
*Touch an object 6in over max fingertip reach every rep

CrossFit Cardio Session 3
“J.T.”
21-15-9 reps, for time of: 
Handstand Push Up
Ring Dip
Push-up

bootcamp in fort collins

Tuesday

CrossFit
12-9-6 reps, for time of:
Hang Squat Clean, 165/115 lbs
Burpee Bar Muscle Up

bootcamp in fort collins

Wednesday

CrossFit
2 rounds for time of:
Run, 1 mi
100 Sit-ups

bootcamp in fort collins
Thursday

CrossFit
Back Squat 3-3-3-3-3

Yoga@7:15pm

bootcamp in fort collins

Friday

CrossFit
Complete as many rounds as possible in 20 mins of:
10 Chest-to-bar Pull-ups
15 Push-ups
20 Alternating Pistols
*After every 3 rounds, Run 400 m

bootcamp in fort collins

Saturday
Team Workouts
Fundamentals 11am-12:15pm

bootcamp in fort collins

Sunday
Rowing Club 9am

  • -
boot camp fort collins

Weekly Workouts April 9-15th

SHARE THIS POST ON SOCIAL MEDIA AND TAG A FRIEND FOR A FREE FITAID!

BEGINNER FRIENDLY DAYS TO BRING A FRIEND NEW TO CROSSFIT: MONDAY, FRIDAY THIS WEEK :)

boot camp fort collins

Monday

CrossFit
Bench press
5 x 10 @60%
-then-
On a 12-minute clock, 4 rounds of:
 1 minute of 1.5-pood kettlebell snatches
 1 minute of sit-ups
 1 minute of lunges

boot camp fort collins

CrossFit Cardio Session 1
“Austin’s Challenge”
3RFT:
Row 250
Assault Bike Cal 25/17

CrossFit Cardio Session 2
For Time:
Assault Bike 50 Cals
***Legs only
Rest then,
100 bupee pullups for time
CrossFit Cardio Session 3
For Time:
Assault Bike 50 Cals
***Arms only
Rest then,
100 burpees over the box for time

boot camp fort collins
Tuesday

CrossFit
“The Lyon”
5 rounds, each for time of:
 165-lb. squat cleans, 7 reps
 165-lb. shoulder-to-overheads, 7 reps
 7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.


Wednesday

CrossFit
3 rounds for time of:
 60 squats
 30 knees-to-elbows
 30 ring push-ups

boot camp fort collins

Thursday

CrossFit
Complete as many rounds as possible in 12 minutes of:
 155-lb. squat snatch, 1 rep
 155-lb. clean and jerks, 3 reps
 30 double-unders

Yoga @7:15pm

boot camp fort collins

Friday

CrossFit
Weighted chest-to-bar pull-up 1-1-1-1-1 reps
 Weighted dip 1-1-1-1-1 reps
 Run 1 mile for time

boot camp fort collins
Saturday
Team Workouts
Fundamentals 11am-12:15pm

boot camp fort collins

Sunday
Rowing Club 9am

  • -
cross fit in fort collins

Weekly Workouts March 12-18th

cross fit in fort collins

“MAX OUT MONDAY” 

CrossFit:
Clean & Jerk 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

CrossFit Cardio:
Austin’s Challenge
3 RFT:
Row 250m
Assault Bike Cal 25/17
Rest 1min

CrossFit Cardio:
For time:
40-30-20-10
Assault Bike Cals
Rest 1 min between sets
*Score is total time
*Don’t count the “rollover” Cals J

CrossFit Cardio:
5 Rounds for Time:
10 x Dumbbell Thrusters
Run 400m

cross fit in fort collins

TUESDAY 

CrossFit:
Complete as many rounds as possible in 12 mins of:
25 Pull-ups
50 Row Calories
100 Overhead Squats, 45lb/45lb,
50 Box Jumps, 24/20 in
25 Pull-ups

cross fit in fort collins

WEDNESDAY

CrossFit:
Complete as many rounds as possible in 15 mins of:
Handstand Walk, 50 ft
15 Burpees
30 Pistols (Alternating Legs)s

cross fit in fort collins

THURSDAY

CrossFit:
4 rounds for time of:
Run, 400 m
30 Push Press, 65/45 lbs
20 Jumping Chest-to-bar Pull-ups

*Reminder there will be only open gym 6pm-7pm so that we can all watch the CrossFit Open 18.4 announcement!!!

*Come watch and hang out with the other members in the gym!!

Yoga at 7:15pm:

cross fit in fort collins
FRIDAY 

CrossFit:
CrossFit Open prep day!

If you can’t do the open workout on Saturday, today’s the day to do it!

cross fit in fort collins
SATURDAY 
CrossFit Open 18.4!

cross fit in fort collins
SUNDAY
9am rowing club and open gym

cross fit in fort collins

  • -
cross fit in fort collins

Weekly Workouts March 5-11th

cross fit in fort collins

“MAX OUT MONDAY” 

CrossFit:
Snatch 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

CrossFit Cardio:
For Time:
100 double unders
100 wall balls
CrossFit Cardio:
3 Rounds for Time:
Run 800
80 Ab-mat situps

CrossFit Cardio:
40-30-20-10
Pushups
Assault bike Cals

cross fit in fort collins

TUESDAY 

CrossFit:
Annie
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up



WEDNESDAY

CrossFit:
3 rounds for time of:
Run, 400 m
12 Power Snatches, 115/75 lbs
6 Bar Muscle-ups

cross fit in fort collins

THURSDAY

CrossFit:
3 rounds for time of:
Walking Lunge, 100 ft
50 Air Squats
50 Hip Extensions

*Reminder there will be only open gym 6pm-7pm so that we can all watch the CrossFit Open 18.3 announcement!!!

*Come watch and hang out with the other members in the gym!!

Yoga at 7:15pm:

cross fit in fort collins

FRIDAY 

CrossFit:
CrossFit Open prep day!

If you can’t do the open workout on Saturday, today’s the day to do it!

cross fit in fort collins

SATURDAY 
CrossFit Open 18.3!

cross fit in fort collins

SUNDAY
9am rowing club and open gym

cross fit in fort collins

  • -
gyms in fort collins

Weekly Workouts Feb 19-25th

gyms in fort collins

MONDAY 

CrossFit:
"Fran" (The most famous CrossFit Workout)
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up

CrossFit Cardio:
10min EMOM (Every Minute on the Minute)
15 wall balls

CrossFit Cardio:
For time:
Alternate with a partner each rep
150 wall balls

CrossFit Cardio:
For Time:
150 wall balls

gyms in fort collins 

TUESDAY 

CrossFit:
Deadlift 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
 
gyms in fort collins

WEDNESDAY

CrossFit:
“Gwen”
Clean & Jerk 15-12-9

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping.

Use same load for each set.

Rest as needed between sets.

gyms in fort collins

THURSDAY

CrossFit:
Griff
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

*Reminder there will be only open gym 6pm-7pm so that we can all watch the CrossFit Open 18.1 announcement!!!
*Come watch the Open announcement and hang out with the other members in the gym!!

Yoga at 7:15pm

gyms in fort collins

FRIDAY 

CrossFit:
CrossFit Open prep day!

If you can’t do the open workout on Saturday, today’s the day to do it!

gyms in fort collins

SATURDAY 
CrossFit Open 18.1!

gyms in fort collins 

SUNDAY
9am rowing club and open gym

gyms in fort collins

 

 

  • -
crossfit in fort collins

Weekly Workouts from 22nd-28th

crossfit in fort collins

“MAX OUT MONDAY” 

CrossFit:
Wendler Week One Strict Press
-then-
Split Jerk Drills

CrossFit Cardio:
20min AMRAP:
5 airsquats
10 pushups
15 pullups

CrossFit Cardio:
20min AMRAP:
Row 400m
15 Box Jump

CrossFit Cardio:
20min AMRAP:
20 situps
18 burpees
 
crossfit in fort collins

TUESDAY 

CrossFit:
Back Squat 10-10-10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

crossfit in fort collins

WEDNESDAY

CrossFit:
5 rounds for time of:
Dumbbell Walking Lunge, 50/35 lbs,
30 yd Shuttle Sprint, 60 yd (5-10-15 yd)

crossfit in fort collins

THURSDAY

CrossFit:
For time:
60 Sit-ups
50 Toes-to-bars
40 GHD Sit-ups
30 Pull-ups
20 Strict Pull-ups
10 Bar Muscle-ups

Yoga at 7:15pm:

crossfit in fort collins

FRIDAY 

CrossFit:
Power Clean 10-5-3-1-1-1-3-5-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

crossfit in fort collins

SATURDAY 
Team Workouts

Sunday
9am rowing club and open gym

  • -
CrossFit near me

Weekly Workouts Jan 1-7th

Couple Announcements/Reminders:
- Those participating in the nutrition challenge the final weigh-in is happening at the gym Jan 8th at 6pm.  If you can't make it then you need to weigh-in prior to that date at Max Muscle and turn in your sheet!

- Winter Warrior is happening at the gym Jan 27th!  There will be a Male/Female "Rx'd" category and a Male/Female modified category.  Don't want to compete but want to help judge, let Nate know

- Monday Jan 1st there is only one class at 10am

- We are starting Rowing Club Thursdays at 1:30pm and Sunday at 9am!

CrossFit near me

“MAX OUT MONDAY”

CrossFit:
*One class at 10am with coach Jake

Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc. adding 3 reps to each exercise every round.

Men use 24-in. box and deadlift 225 lb.
Women use 20-in. box and deadlift 155 lb.

CrossFit Cardio:
30min Alternating Every Minute on the Minute (AEMOM)
Assault bike 10cal
Strict pullup x 5

CrossFit Cardio:
30min Alternating Every Minute on the Minute (AEMOM)
Row 10cal
Air squat x 25

CrossFit Cardio:
30min Alternating Every Minute on the Minute (AEMOM)
Assault bike 10cal
Row 10cal
Box step up x 10

CrossFit near me

TUESDAY 

CrossFit:
Snatch Drills

-then-

For time:
Run, 400 m
Rest 1 min
Run, 800 m
Rest 2 mins
Run, 1200 m
Rest 3 mins
Run, 1600 m

If it's too cold or icy to run, do equivalent distance on the rower or assault bike and alternate with a partner as space and equipment availability requires

CrossFit near me

WEDNESDAY

CrossFit:
Complete as many rounds as possible in 12 mins of:
10 Assault Bike Calories
15 Push-ups
20 Pistols (Alternating Legs)s

CrossFit near me

THURSDAY 

CrossFit:
15-12-9 reps, for time of:
Power Clean, 135/95 lbs
Thruster, 135/95 lbs

Yoga at 7:15pm:


FRIDAY 

CrossFit:
Complete as many rounds as possible in 15 mins of: Handstand Walk, 50 ft
Broad Jump, 50 ft
Walking Lunge, 50 ft


SATURDAY 
9am and 10am Team Workouts
11am open gym

Sunday
9am rowing club and open gym

  • -
CrossFit in Fort Collins

Weekly Workouts Dec. 25-29th

CrossFit in Fort Collins

“MONDAY” 

Merry Christmas! - Closed

I hope you all have a terrific day with friends and family!  

Thank you all for your support and hard work, I can see it paying off a little more for each of you during each workout :)

CrossFit in Fort Collins

TUESDAY 
Dec 26th Closed

See you all tomorrow!  I hope the holiday's leave you feeling refreshed and come back in with a little extra push!

CrossFit in Fort Collins

WEDNESDAY

CrossFit:
Snatch Drills
-then- 
21-15-9 reps, for time of:
Single Arm Dumbbell Snatch, 50/35 lbs
Bar Muscle-up

Cardio Programming for the Week:

CrossFit Cardio:
4min to complete:
20 x Med-ball Clean
20 x pushups
AMRAP Assault bike Cals with remaining time
- 3min rest -
*Repeat above 4 times total

CrossFit Cardio:
Every min on the minute until failure to complete within the min:
20 x Assault bike cal
*upon failure to finish complete:
50 x dips

CrossFit Cardio:
8 x 500m rowing intervals
*rest 2min between rounds

CrossFit in Fort Collins
 
THURSDAY

CrossFit:
On a 10-minute clock, for max reps/pounds:
0:00-2:00 Handstand push-ups

2:00-4:00 Rest

4:00-6:00 Double-unders

6:00-8:00 Rest

8:00-10:00 1-rep-max back squat


Yoga at 7:15pm:
*MIGHT BE CANCELLED THIS WEEK

CrossFit in Fort Collins

FRIDAY 

CrossFit:
For time:
“Jackie”
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Chest-to-bar Pull-ups

CrossFit in Fort Collins

CrossFit in Fort Collins

  • -
CrossFit in Fort Collins

Weekly Workouts Dec. 18-22nd

CrossFit in Fort Collins

“MAX OUT MONDAY”

CrossFit:
MAX OUT OVERHEAD SQUAT!
-then-
Pushup max set
Strict Ring Dips max Set
Strict Hanging Leg raises max set

Cardio Programming for the Week:

CrossFit Cardio:
30min AMRAP:
Row 10 cals
10 x Box Step ups
Assault bike 10 cals
10 x Box Step ups

CrossFit Cardio:
For Time:
10-9-8-7-6-5-4-3-2-1:
Pushups
Ab-mat situps
Dips
CrossFit Cardio:
Row 100m for time x2
Row 250m for time x2
Row 500m for time x2
Row 1000m for time x2

CrossFit in Fort Collins

TUESDAY 

CrossFit:
2017 CrossFit Team Series Event 2:
For time:
120 Double Unders, each, relay
120 Chest-to-Bar Pull-Ups, total, sets of 15
120 Hang Power Snatches, total, sets of 15 
120 Double Unders, each, relay

Men use 95-lb.
Women use 65-lb.
Cap: 15 minutes
**Add 1 second to your time for every rep not completed if you do not finish under the time-cap. (eg: 10 reps left = 15:10)

CrossFit in Fort Collins

WEDNESDAY

CrossFit:
2017 CrossFit Team Series Event 3:
For time:
50 Synchronized Wall Balls, 20/14 lbs, 10/9 ft
30 Cleans, 135/95 lbs
50 Synchronized Wall Balls, 20/14 lbs, 10/9 ft
20 Cleans, 185/135 lbs
50 Synchronized Wall Balls, 20/14 lbs, 10/9 ft
10 Cleans, 225/155 lbs

Time cap: 12 minutes
**Add 1 second to your time for every rep not completed if you do not finish under the time-cap. (eg: 10 reps left = 12:10)

CrossFit in Fort Collins

THURSDAY 

CrossFit:
2017 CrossFit Team Series Event 4:
For time:
100 Row Calories, switch as needed
100 Toes-to-Bars, total

Yoga at 7:15pm:
*MIGHT BE CANCELLED THIS WEEK

CrossFit in Fort Collins

FRIDAY 

CrossFit:
“Andy”
For time, wearing a 20/14-lb. vest:
25 Thrusters, 115/75 lbs 
50 Box Jumps, 24/20 in
75 Deadlifts, 115/75 lbs
Run, 1.5 mi
75 Deadlifts, 115/75 lbs
50 Box Jumps, 24/20 in
25 Thrusters, 115/75 lbs

CrossFit in Fort Collins