Weekly Workouts Dec. 11-15th

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CrossFit in Fort Collins

Weekly Workouts Dec. 11-15th

CrossFit in Fort Collins

“MAX OUT MONDAY”

CrossFit:
NEXT WEEK WE MAX OVERHEAD SQUAT!

Today:
For time: 30 Snatches, 155/105 lbs

CrossFit in Fort Collins

TUESDAY

CrossFit:
6 rounds for time of:
 24 squats
 24 push-ups
 24 walking-lunge steps
 Run 400 meters

CrossFit in Fort Collins

WEDNESDAY

CrossFit:
5 rounds for time of:
 60-second L-sit hold
 30-cal. row
Each round, accumulate a total of 60 seconds holding the L-sit.

CrossFit in Fort Collins

THURSDAY

CrossFit:
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps

Yoga at 7:15pm:
Yoga with Dai

CrossFit in Fort Collins

FRIDAY 09/21/17

CrossFit:
9-15-21 reps for time of:
 Thrusters
 Bar-facing burpees
Men use 95 lb.
Women use 65 lb.

CrossFit in Fort Collins

Weekly CrossFit Cardio:

CrossFit Cardio:
150 Wall balls for time
*Every time you drop the ball immediately run 400m

CrossFit Cardio:
Establish your fastest possible 500m rowing pace
-or-
Establish your highest RPM speed on the assault bike

Then ten rounds for max total distance:
- Row or Assault bike as long as possible, so long that you are within 10 sec or 10 rpm of your max established pace.
- As soon as you fall outside the designated pace, complete 50ft of walking lunges

CrossFit Cardio:
Row or Assault bike for 30min
*Every 3min stop and do 50 double-unders
*Score is calories accumulated

CrossFit in Fort Collins

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crossfit fort collins

December’s Member of the Month – Adéye!

crossfit fort collins
Congratulations to Adéye for being December’s Member of the Month!

crossfit fort collins

Adéye came to the gym one year ago looking for a place to do something for herself. At home she is the rockstar mother of 10 kids! She saw working out at Yeti Cave not just as a way for her to do something for herself, but as a way to better herself so she could be a stronger caretaker at home. A perfect example of training in order to enrich life outside the gym :)

crossfit fort collins

The epitomy of the “power of positive thinking,” Adéye deals with adversity each day in the gym. Because of a pretty serious back injury coming into CrossFit, Adéye has to be highly in-tune with her body and we modify each workout to ensure we build her fitness without adding to the injury. Adéye exercises incredible patience with each workout to ensure she progresses at a safe rate, humbling herself to modify when necessary and being smart about which areas/workouts to really push herself.

crossfit fort collins

Adéye is one of the most welcoming faces to see in the gym. Whether it’s a new member or someone who has been here for awhile now, she greets them like one of her best long-time friends. She encourages others before during and after workouts and is a shining example of hard work and perseverence in workouts! She is one of the most genuine people I’ve ever met and sees nothing but absolutely the best in every single person.

Personal Training

One of my absolute favorite things is seeing you all do things you did not think was possible. Adéye always makes me laugh when she says she’s not going to be able to do something…because I know she can and eventually will get it! I can vividly remember each day of Adéye struggling to learn with the class how to climb a rope, or do a double under, or do some other challenging movement in the gym. And each time, I would make her practice those movements throughout the day’s workout and see her get better and better. Recently she had a “light bulb” moment with double-unders! The ever frustrating jump and rope swing combination that can cause the most serene person to throw something across the gym when they aren’t getting them lol… Adéye had written off double-unders as something she would never do, yet as her stubborn coach I made her practice during every workout with various double-under drills and double-under attempts. I’m happy to say that now Adéye has gotten double-unders, and is only going to get better at them from here! An example for everyone to stick with it through those challenges in the gym, to be patient and work hard, nothing is impossible :)

Personal Training

Adéye represents the Yeti Cave mottos “Win the Week,” and “Move More, Live More.” Congratulate her on being December’s Member of the Month next time you see her :)

#WintheWeek
 #MoveMoreLiveMore

CrossFit in Fort Collins

 


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Yeti Cave

Weekly Workouts for December 4th-8th

CrossFit in Fort Collins

“MAX OUT MONDAY”

CrossFit:

Wendler Week 3 Overhead Squat:
 5 reps @ 40%
 5 reps @ 50%
 5 reps @ 75%
 3 reps @ 85%
 1 or more reps @ 95%
 -then-
 7 2-minute rounds of:
 25-cal. row
 205-lb. jerks, max reps
 There is no rest between rounds.

*12:30pm class will be open gym only today!

CrossFit in Fort Collins

TUESDAY

CrossFit:
 Emily
 10 rounds for time of:
 30 double-unders
 15 pull-ups
 30 squats
 100-m sprint
 Rest 2 minutes

CrossFit in Fort Collins

WEDNESDAY

CrossFit:
Hang power clean 3-3-3-3-3-3-3 reps

Pilates at 7:15pm:
 Pilates with Sarah
This is Sarah’s last pilates class before she moves to Denver!

CrossFit in Fort Collins

THURSDAY

CrossFit:
 30-20-10 reps for time of:
 GHD sit-ups
 Toes-to-bars
 Wall-ball shots, 20-lb. ball

Yoga at 7:15pm:
 *MIGHT BE CANCELLED, Dai was in an accident and might not be ready to do class this week

CrossFit in Fort Collins

FRIDAY

CrossFit:
 Front squat 5-5-3-3-3-1-1-1-1-1 reps

CrossFit in Fort Collins

Weekly CrossFit Cardio:

CrossFit Cardio:
Four rounds for time:
6min Assault Bike only legs
50 air squats
40 walking lunges
30 lunge jumps
20 squat jumps
1min hollow body hold

CrossFit Cardio:
30min AMRAP:
Row 250m
25 pushups
25 Russian-twists with med ball or plate

CrossFit Cardio:
Two Rounds for Total Combined Distance
5min Sled Push
5min Assault Bike
5min Farmer carry

CrossFit in Fort Collins


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Personal Training

Weekly Workouts Nov. 13-17th

Personal Training

“MAX OUT MONDAY”

CrossFit:
Establish 1 Rep Overhead Squat
-then-
3 rounds for time of:
30 Pull-ups
Run, 400 m


Personal Training

TUESDAY

CrossFit:
Back Squat
3-3-3-3-3
 
Personal Training

WEDNESDAY

CrossFit:
21-15-9 reps, for time of:
Front Squat, 185/125 lbs
Medball GHD Sit-up, 14/10 lbs

7:15pm Pilates with Sarah

Personal Training

THURSDAY

CrossFit:
5 rounds for time of:
Row, 500 m
15 Bench Press, 135/95 lbs

7:15pm CrossFit Skills: 
Yoga with Dai

Personal Training

FRIDAY

CrossFit:
“Dunn” Hero Workout
Complete as many rounds as possible in 19 mins of:
3 Muscle-ups
1 Shuttle Sprint, 5 yards, 10 yards, 15 yards
6 Burpee Box Jump Overs, 20 in
*On the burpees, attempt to jump over the box without touching it.

CrossFit Cardio: 
Partner Intervals on Rower Switch every 30 cals *20 minutes

CrossFit Cardio: 
10min partner alternating burpee box jump Rest 2min 10min partner alternating run 400m or row 400m Rest 2min 10min partner alternating clean and jerk

CrossFit Cardio:
For time:
5km row

Personal Training

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Personal Training

Weekly Workouts Nov. 6-11th

Personal Training

Couple Reminders:

Saturday the workout is a free workout that we are putting on for Team Red, White and Blue.  This organization helps veterans participate in healthy social and physical activities.  Be sure to join our team so our gym gets points for all the reps you complete!  If you want to donate to Team RWB feel free to do so but not required at all!

Link to join: https://donate.teamrwb.org/team/142372

Nutrition Seminar and Weight-loss Challenge

- Saturday, November 11th– January 6th (ish) Final weigh-in date will be solidified soon.
- Seminar will be Saturday, Nov. 11th from 1-3pm
- Put some skin in the game, stay accountable through Thanksgiving, Christmas and New Years. 
- Focus on enjoying the Holidays without overdoing it with food, learn how
- Cost: $20 for members; $40 for non-members
- Winner for Males/Females will get $50 gift card
-       Most skeletal muscle gained (M/W) will get a gift card as well
- Stay posted for link to sign up this week
Personal Training

“MAX OUT MONDAY”

CrossFit:
Establish 1 Rep Max Clean
-then-
Partner 10min AMRAP:
Cal on Assault Bike (M: 10/W: 8)
5 x Burpee

Personal Training

TUESDAY 

CrossFit:
40-30-20-10 reps, for time of:
Box Jump, 30/24 in
GHD Sit-up

Personal Training
 
WEDNESDAY

CrossFit:
"Cindy"
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
-or-
"Mary"
Complete as many rounds as possible in 20 mins of:
5 Handstand Push Ups
10 One legged squats, alternating
15 Pull-ups

CrossFit Cardio:
Partner 20min AMRAP
Switch every 10 burpees
Every 4min stop and do 250m row

Pilates at 7:15pm:
Pilates with Sarah

Personal Training

THURSDAY

CrossFit:
Hang Power Snatch
1-1-1-1-1-1-1-1-1-1

Yoga at 7:15pm: 
Yoga with Dai

Personal Training

FRIDAY

CrossFit:
4 rounds for time of:
25 Push Press, 95/65 lbs
50 Row Calories
100 Double Unders

CrossFit Cardio: 
Partner Intervals on Assault bike Switch every 30 cals *20 minutes

CrossFit Cardio: 
Partner 20min AMRAP Switch every 10 burpees Every 4min stop and do 250m row

CrossFit Cardio:
Partner 4km row
Every minute, stop and each person does 10 KB clean and jerk

Personal Training

 


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CrossFit Fort Collins

November’s Member of the Month – Kevin Frazier

CrossFit Fort Collins

November’s Member of the Month is Kevin Frazier!

It’s a bird, it’s a plane, it’s Matt Fraser, nope, it’s Kev Frazier! Congratulations to Kevin for being November’s Member of the Month!

CrossFit Fort Collins

Kevin is a competitor, pushing himself hard in every workout, but humbles himself to learn and hone his CrossFit skills. He’s a gentleman who will seek out anyone new, introduce himself, help them during a class if they look or feel lost, and cheer on everyone around him whether they are the fastest or slowest person in the class, often staying for one or two additional classes to cheer on more people!

CrossFit Fort Collins

Kevin is a classic old school tough guy. He enjoys camping, bow-hunting and is a wealth of knowledge about life and business. He does a lot of work with his company in Mexico and shares stories about Yeti Cave CrossFit’s members with the CrossFit gym owners there. Needless to say they are quite impressed with what you all achieve in the gym!

CrossFit Fort Collins

It can be hard when coming into a new gym, especially when you’ve had experience with doing exercise a particular way already to soak in new techniques and to embrace a new system. Kevin is always willing to do his best when tweaking form or strategy on a workout when asked. He is a sponge for new information, and deliberately practices the techniques given to him, and it’s paying off! His coordination, flexibility, and overall fitness has greatly improved since he’s been at the gym.

CrossFit Fort Collins

Kevin is a land developer and a wealth of business knowledge. He has been an immense help to me in terms of offering advice, brainstorming and talking to me about the business side of Yeti Cave CrossFit. His wisdom about life lessons and business are at the very least is appreciated and helps put my mind at ease a little bit, when at times it feel like my mind is doing “Fran” over and over again all day long haha!

CrossFit Fort Collins

Kevin lives out the Yeti Cave slogans “Win the Week,” and “Move More, Live More” well. Congratulate him on being November’s Member of the Month next time you see him J

#WintheWeek
#MoveMoreLiveMore

 


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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 Oct 2-6th

CrossFit near me

“MAX OUT MONDAY”

CrossFit:
Wendler Week Three
Front Squat:
5 @ 36%, 5 @ 45%, 5 @ 68%, 3 @ 77%, 1 or more @ 86%
- 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 60, 50, 40, 30, 20, 10
*If all Cals are complete, you’re team wins at life haha.
                  *Score in this case is time (-) number of swings completed as a team

CrossFit Cardio:
5 Rounds:
1min AMRAP Battle Ropes
1min Pullups
1min Ring dips
1min AB for Cal
1min Rest

CrossFit Skills:
Yoga with Dai

CrossFit near me
TUESDAY

CrossFit:
"Dallas 5"
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps
24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Row Calories

*Complete as many reps as possible at each 5-minute station.
*Log total reps performed for each movement.
*Rest 1 minute between stations.

CrossFit near me
WEDNESDAY

CrossFit:
Overhead Squat 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
Back Squat 1-1-1-1-1, using heaviest weight per set

CrossFit Cardio:
5 Rounds:
1min Shuttle Run
1min Row for Cal
1min Pushups
1min AB for Cal
1min Rest

CrossFit near me

THURSDAY

CrossFit:
“Skills day”
Muscle up and Double under progressions
For time:
5 Strict Muscle-ups
50 Double Unders
4 Strict Muscle-ups
40 Double Unders
3 Strict Muscle-ups
30 Double Unders
2 Strict Muscle-ups
20 Double Unders
1 Strict Muscle-up
10 Double Unders

CrossFit near me

FRIDAY

CrossFit:
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Power Snatch 1-1-1-1-1, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set
- then -
Team Workout:
5min AMRAP Ab-mat as a team
Partner A: Plank Hold
Partner B: Ab-mat situp
*Rotate every 10 reps, work continuously

CrossFit Cardio:
5 Rounds:
1min Ladder Drills
1min Burpees
1min Air Squat
1min Ab-mat Situps
1min Rest

CrossFit near me