Weekly Workouts July 9-15th

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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

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CrossFit

Weekly Workouts June 18-24th

CrossFit  CrossFit

Monday

CrossFit
10 rounds for time of:
1 Power Snatch, 185/125 lbs
3 Overhead Squats, 185/125 lbs

CrossFit  CrossFit

Tuesday

CrossFit
For time:
Row, 2000 m
100 Wall Balls, 20/14 lbs
20 Muscle-ups

CrossFit  CrossFit

Wednesday

CrossFit
Double Helen
3 rounds for time of:
Run, 800 m
42 Kettlebell Swings, 1.5/1 pood
24 Pull-ups

TEAM OPTION
As a team complete 6 rounds for time:
42 KB swings
24 pullups

*While one partner works, the other runs 400m
*Rotate after the partner running 400m gets back, pick up where they left off

CrossFit  CrossFit

Thursday

CrossFit
CrossFit Games Open 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squat, 50/35 lbs Bar Facing Burpee

-then-

CrossFit Games Open 18.2A
1-rep-max clean

Yoga@7:15pm

CrossFit  CrossFit

Friday

CrossFit
Bench Press 4x5 at 80% 1RM

-then-

Back Squat 1-1-1-1-1-1-1
*Use the heaviest weight you can for each set.

CrossFit  CrossFit

Saturday
Team Workouts
Fundamentals 11am-12:15pm

CrossFit  CrossFit

Sunday
Boot camp 9am-2pm

CrossFit  CrossFit

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bootcamp in fort collins

Weekly Workouts May 14-20

bootcamp in fort collins

Monday 

CrossFit 
Bench Press 5x8 at 70% 
-then- 
21-15-9 reps, for time of: 
Snatch, 115/75 lbs 
Box Jump, 24/20 in 

CrossFit Cardio Session 1 
Death By Pull-up With a continuously running clock perform: 1 Pull-up in the first 1 min 
2 Pull-ups in the second 1 min 
3 Pull-ups in the third 1 min ... 
Continuing this for as long as you are able. 
*must rest remainder of the min after completing required reps 

CrossFit Cardio Session 2 
Nicole 
Complete as many rounds in 20 minutes as you can of: 
Run, 400 m max rep Pull-ups 
*In beyond the whiteboard log rounds first then plug in reps             

CrossFit Cardio Session 3 
4 rounds for time of: 
Run, 400 m 50 Air Squats 

bootcamp in fort collins


Tuesday 

CrossFit 
7 rounds for time of: 
14 Dumbbell Deadlifts, 50/35 lbs 
14 Alternating Dumbbell Shoulder Press, 50/35 lbs 

*Just one head of each db has to touch the ground on deadlift 
*Must hold both db’s at the shoulders during alternating presses 

bootcamp in fort collins

Wednesday 

CrossFit 
For time: 
30 Overhead Walking Lunge With Plates, 45/25 lbs 
30 Knees-to-elbows 
30 Sit-ups 
30 Row Calories 
30 Sit-ups 
30 Knees-to-elbows 
30 Overhead Walking Lunge With Plates, 45/25 lbs 

bootcamp in fort collins

Thursday 

CrossFit 
Complete as many rounds as possible in 20 mins of: 
25 Burpees 
15 Back Squats, 1x bodyweight 

Yoga@7:15pm 

bootcamp in fort collins

Friday 

CrossFit 
For time: 30 Muscle-ups 

bootcamp in fort collins

Saturday

Individual “Murph” 
Fundamentals 11am-12:15pm 

bootcamp in fort collins

Sunday 

Boot Camp 9am-2pm

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bootcamp in fort collins

Weekly Workouts April 30- May 6th

bootcamp in fort collins

Monday

CrossFit
Bench press
5x3 @ 75%
-then-
“18.Zero”
21-15-9 reps, for time of: One Arm Alternating Dumbbell Snatch, 50/35 lbs
Burpee Over Dumbbell

CrossFit Cardio Session 1
For time:
Row 500m

CrossFit Cardio Session 2
For time:
Row 1000m

CrossFit Cardio Session 3
For time:
Row 5km

bootcamp in fort collins

Tuesday

CrossFit
For time:
10 Muscle-ups
25 Thrusters, 75/55 lbs
Row, 1000 m
25 Thrusters, 75/55 lbs
10 Muscle-ups

bootcamp in fort collins

Wednesday

CrossFit
Eva
5 rounds for time of:
Run, 800 m
30 Kettlebell Swings, 70/53lbs
30 Pull-ups

bootcamp in fort collins

Thursday

CrossFit
21-15-9 reps, for time of:
Push Press, 135/95 lbs
Power Clean, 135/95 lbs

Yoga @7:15pm

bootcamp in fort collins

Friday

CrossFit
3 rounds for time of:
21 Row Calories
12 Handstand Push-ups
3 Rope Climbs, 15 ft

bootcamp in fort collins

Saturday
Team Workouts
Fundamentals 11am-12:15pm

bootcamp in fort collins

Sunday
Rowing Club 9am

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boot camp fort collins

Weekly Workouts April 23-29th

Best day to bring beginner friends this week are Monday, Tuesday and Saturday!

boot camp fort collins

Monday

CrossFit
Bench 5x5 at 70%
-then-
Complete as many rounds as possible in 20 minutes of:
 20 medicine-ball cleans
 60 double-unders

Men: 20-lb. ball
Women: 14-lb. ball

boot camp fort collins


CrossFit Cardio Session 1
Helen
3 rounds for time of: 
Run, 400 m 
21 Kettlebell Swings, 1.5/1 pood 
12 Pull-ups

CrossFit Cardio Session 2
As many reps as possible in 2 mins of: 
Double Under

CrossFit Cardio Session 3
CrossFit Games Open 11.2
Complete as many rounds as possible in 15 mins of: 
9 Deadlifts, 155/100 lbs 
12 Hand Release Push-ups 
15 Box Jumps, 24/20 in

boot camp fort collins

Tuesday

CrossFit
On a 25-minute clock, 5 rounds of:
 Row for 50 seconds, rest 10 seconds
 Row for 40 seconds, rest 20 seconds
 Row for 30 seconds, rest 30 seconds
 Row for 20 seconds, rest 40 seconds
 Row for 10 seconds, rest 50 seconds

Record distance for each interval or total distance accumulated 

boot camp fort collins

Wednesday

CrossFit
Front squat 3-3-3 reps
Thruster 3-3-3 reps
Push jerk 3-3-3 reps

boot camp fort collins

Thursday

CrossFit
Complete as many rounds as possible in 10 minutes of:
 5 power snatches
 10 overhead walking lunges
 1 rope climb, 15-ft. rope

Men: 95 lb.
Women: 65 lb.

Yoga@7:15pm

boot camp fort collins

Friday

CrossFit
Overhead squat 3-3-3-3-3 reps

boot camp fort collins

Saturday
Team Workouts
Fundamentals 11am-12:15pm

boot camp fort collins

Sunday
Rowing Club 9am

boot camp fort collins

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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

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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

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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

 

 

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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

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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