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

  • -
cross fit fort collins

Weekly Workouts March 26-April 1

cross fit fort collins

MONDAY 

CrossFit:
Front Squat 1-1-1-1-1-1-1-1-1-1

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

CrossFit Cardio:
5 intervals each for time:
Run 400
Rest 2min

CrossFit Cardio:
10 intervals each for time:
Run 200
Rest 1min

CrossFit Cardio:
Run 2mi for time

cross fit fort collins
 
TUESDAY 

CrossFit:
For time:
12 Muscle-ups
Run, 800 m
9 Muscle-ups
Run, 400 m
6 Muscle-ups
Run, 200 m

cross fit fort collins
 
WEDNESDAY

CrossFit:
As many reps in 12 mins as you can of:
Squat Clean, 135/95 lbs, 1 min
Push Jerk, 135/95 lbs, 1 min
Squat Clean, 135/95 lbs, 2 mins
Push Jerk, 135/95 lbs, 2 mins
Squat Clean, 135/95 lbs, 3 mins
Push Jerk, 135/95 lbs, 3 mins

cross fit fort collins
 
THURSDAY

CrossFit:
10 rounds, each round for time, of:
Sprint, 100 m

Rest 1:30 between each round.

Yoga at 7:15pm:

cross fit fort collins

FRIDAY 

CrossFit:
For time:
21 Back Squats, 1x bodyweight
7 Rope Climbs
15 Back Squats, 1x bodyweight
5 Rope Climbs
9 Back Squats, 1x bodyweight
3 Rope Climbs

cross fit fort collins
 
SATURDAY 
Team workouts are back!

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

cross fit fort collins

cross fit fort collins

  • -
cross fit fort collins

Weekly Workouts March 19-25th

cross fit fort collins

MONDAY

CrossFit:
Back Squat 10-8-6-4-2, using heaviest weight per set
Shoulder Press 10-8-6-4-2, using heaviest weight per set
Deadlift 10-8-6-4-2, using heaviest weight per set

CrossFit Cardio:
20min AMRAP:
KB swing x 10
Box jump x 10
Abmat situp x 10

CrossFit Cardio:
25min AMRAP:
60 sec plank hold
60 Abmat situps
60 Lunges

CrossFit Cardio:
30min AMRAP:
Air squat x 100
Alternating Lunges x 100
Run or row 400m

cross fit fort collins

TUESDAY 

CrossFit:
Complete as many rounds as possible in 10 mins of:
20 Wall Balls, 30/20 lbs, 11 ft
10 Strict Pull-ups

cross fit fort collins

WEDNESDAY

CrossFit:
10 rounds, 30 secs per station, of:
Toes-to-bar
Rest 30 secs
Dip
Rest 30 secs
Deadlift, 1x bodyweight
Rest 30 secs
Handstand Push-up
Rest 30 secs

Perform this like "Fight Gone Bad," by rotating immediately to the next station every 30 secs, the clock does not stop or reset between stations.

cross fit fort collins

THURSDAY 

CrossFit:
4 rounds for time of:
Row, 500 m
10 Overhead Squats, 155/105 lbs

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

Yoga at 7:15pm:

cross fit 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 fort collins

SATURDAY 
CrossFit Open 18.5!
*Stick around until the end for a pot-luck bbq and party :)

cross fit fort collins

SUNDAY
9am rowing club and open gym

cross fit fort collins

cross fit fort collins

  • -
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

  • -
cross fit in fort collins

Weekly Workouts Feb. 26th – Mar. 4th

cross fit in fort collins

“MAX OUT MONDAY”

CrossFit:
Snatch 1-1-1-1-1, using heaviest weight per set
Clean & Jerk 1-1-1-1-1, using heaviest weight per set

CrossFit Cardio:
For Time:
82 Cals on the Bike
82 Ab-mat situps
82 Wall balls
82 Cals on the Rower
*Tribute to the 82nd Airborne Division :)

CrossFit Cardio:
3 Rounds for Time:
Row 1000m
50 Double-unders

CrossFit Cardio:
7 Rounds for Time:
7 Box Jumps
70ft walking lunges
7 Cals on Assault Bike
70ft bear crawls
7 Air squats
7 Pushup
7 Pullups

cross fit in fort collins

TUESDAY 

CrossFit:
“Garrett”
3 rounds for time of:
75 Air Squats
25 Handstand Push-up (rings)s
25 Pull Up (L)s

cross fit in fort collins
WEDNESDAY

CrossFit:
For distance:
Run, 35 mins

cross fit in fort collins
THURSDAY 

CrossFit:
50-40-30-20-10 reps, for time of:
Kettlebell Swing, 1.5/1 pood
Sit-up

*Reminder there will be only open gym 6pm-7pm so that we can all watch the CrossFit Open 18.2 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 18.2!

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

 

 

  • -
gyms in fort collins

Weekly Workouts Feb 12-18th

gyms in fort collins

MONDAY 

CrossFit:
Shoulder Press 1 rep max
-Then-
Split Jerk
1-1-1-1-1-1-1

CrossFit Cardio:
5 intervals each for time:
Row 400
Rest 2min

CrossFit Cardio:
10 intervals each for time:
Row 200
Rest 1min

CrossFit Cardio:
2k row for time

gyms in fort collins

TUESDAY 

CrossFit:
5 rounds for time of:
15 Dumbbell Thrusters, 50/35 lbs
50 Double Unders
3 Rope Climbs, 15 ft
 
gyms in fort collins

WEDNESDAY

CrossFit:
“Viola”
Complete as many rounds as possible in 20 mins of:
Run, 400 m
11 Power Snatches, 95/65 lbs
17 Pull-ups
13 Power Cleans, 95/65 lbs

gyms in fort collins

THURSDAY

CrossFit:
42-30-18 reps, for time of:
Wall Ball, 20/14 lbs
GHD Sit-up

Yoga at 7:15pm

gyms in fort collins

FRIDAY 

CrossFit:
“Coffland”
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

gyms in fort collins

SATURDAY 
Team Workouts

gyms in fort collins

SUNDAY
9am rowing club and open gym

gyms in fort collins
Apollo the gym dog after a "hard" day at the gym

  • -
gyms in fort collins

Weekly Workouts Feb 5th-11th

gyms in fort collins

MONDAY

CrossFit:
Wendler Week Three Shoulder Press
5 reps @ 36%
5 reps @ 45%
5 reps @ 68%
3 reps @ 77%
1 plus reps @ 86%
-then-
Split Jerk
3-3-3-3-3

CrossFit Cardio:
20min Partner AMRAP:
Each Round:
ROW 10cal
Rest while partner works

CrossFit Cardio:
20min Partner AMRAP:
Each Round:
Assault Bike 10cal
Rest while partner works

CrossFit Cardio:
20min Partner AMRAP:
Each Round:
Shuttle Run 5-10-15yards
Rest while partner works

gyms in fort collins

TUESDAY 

CrossFit:
Complete as many rounds as possible in 20 mins of:
20 Row Calories
15 Dips
10 Dumbbell Turkish Get Ups, 50/35 lbs
 
gyms in fort collins

WEDNESDAY

CrossFit:
Deadlift 3-3-3-3-3

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

gyms in fort collins

THURSDAY 

CrossFit:
For time:
30 Overhead Squats, 115/75 lbs
15 Muscle-ups
20 Overhead Squats, 115/75 lbs
10 Muscle-ups

Yoga at 7:15pm

gyms in fort collins

FRIDAY 

CrossFit:
Tabata Back Squat, 95/65 lbs
Rest 1 min
Tabata L Sit
Rest 1 min
Tabata Ring Row
Rest 1 min
Tabata Handstand Hold
Rest 1 min
Tabata Row Calories

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

gyms in fort collins

SATURDAY 
Team Workouts

gyms in fort collins
 
SUNDAY
9am rowing club and open gym

gyms in fort collins