Weekly Workouts October 16-20th

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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

 


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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

 


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CrossFit near me

Member of the Month for September 2017

CrossFit near me

September’s Member of the month is Jon Lucas!

These articles just get harder and harder for me to write. There are so many people that I could justify to be member of the month. Thank you to everyone for all you have done to help make the community in the gym as outstanding as it is.

For this month it was easy to write about Jon, but first the Marines…

The Marine Corp is one of the most proud and honorable organizations in the world. Across the military branches (Air Force, Army, Navy…) marines have a little bit of a reputation as being arrogant, with just a tinge of a “we’re better than you, and tougher than you” attitude. They get away with it because they can back it up. When I graduated Ranger School, the honor grad in my class was a Marine Force Recon total stud and bad ass. But he didn’t win that award just for getting himself through school, it’s because he lead his platoon-mates to have the highest graduation percentage in the entire group. He cared more about everyone else more than himself. And all my old Army comrades are beside themselves with happiness lately, because now they get to role up their uniform sleeves…pretty sure the Marines made that “look” cool…I think the number of bicep curls in the Army went up about 1000% after they allowed that!    

I talk about the Marines, their reputation and characteristics because many of you that know Jon, know that he started training at Yeti Cave CrossFit in order to eventually join the Marine Corp. They told him to lose over 70lbs and he is well on his way. He is down around 50lbs so far and going strong. The desire to serve and the pride in our country that Jon has, will make him a great Marine, and his training at Yeti Cave CrossFit is helping him towards that goal, not just physically, but mentally as well.

CrossFit near me
When Jon first joined the gym, there were times when you could see it in his face, doubt about the length of the road ahead, leading to his dreams. Especially as he realized it there’s no easy way to get where he wanted to be. But that it would be a daily challenge. Jon continues to stay with it, telling the doubting voice in his mind to “shut up”, and now tells himself that he CAN do it. We all have those same voices in our head. Jon’s struggle is not that different than each of ours. Jon’s daily choice to beat back those voices and strengthen his resolve serves as an inspiration for everyone.

At the beginning of Jon’s time in the gym, he had to learn how to regulate training and rest. He often wanted to workout 3-4 times a day. Once or twice he insisted on learning the hard way, that training that way doesn’t necessarily lead to faster progress when you become too sore to move the rest of the week. We shifted his mindset from thinking he had to train 4 times a day, to thinking that nutrition is the key. He understands that he needs to train hard 4-5 times a week and to treat each meal as his next training session. That way he’s getting 3 training sessions a day just by making better choices at breakfast, lunch and dinner.

CrossFit near me
Jon has heart. Maybe one month into starting at he gym, he signed up to be on the Yeti and Sprinting Turtles, Tough Mudder team. He completed that entire event, completing obstacles he never thought we would. Making it up and down a MOUNTAIN, covering over 10miles! Mental super-win. That’s the kind of mental toughness that will serve him well in the Marine Corp.

CrossFit near me
Jon has heart. He makes a point to support each person in the gym every day he’s there. He also makes a point to be friendly and just be their friend, helping make everyone in the gym feel welcomed. At the end of August, Jon helped me get about 500lbs of equipment and promotional material to CSU’s plaza on two different days. He stayed and helped man the booth for around 16 hours that week. Sharing his story with students and faculty, answering their questions about the gym, and encouraging them to pursue their health and wellness goals too. So many of the members helped me to execute that outreach plan, but Jon was certainly a crucial player in the event.

CrossFit near me

Jon is one strong ass dude; these past couple of months he’s hit the “turbo-boost” mentally, as he is going harder, heavier, and longer in each workout at the gym. Tell him to keep it up when you see him, but you better be quick because he’s on a roll, and pretty soon we’re all going to be trying to keep up with him!

CrossFit near me
Jon represents the Yeti Cave mottos “Win the Week,” and “Move More, Live More” well. Be sure to congratulate him on being September’s Member of the Month!

#WintheWeek
#MoveMoreLiveMore

 


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CrossFit near CSU

Weekly Workouts August 28th – September 1st

CrossFit near CSU
“BENCHMARK MONDAY”

CrossFit:
DT
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

CrossFit Cardio:
For Time:
50 cal on the Rower

CrossFit Skills:
Yoga with Dai

TUESDAY 

CrossFit:
Each for time:
Run: 10x 200 m

CrossFit near CSU
WEDNESDAY

CrossFit:
"FGB Style"
5 rounds, 1 min per station, of:
Box Jump, 24/20 in
Wall Ball, 20/14 lbs
Row Calories
Rest 1 min

CrossFit Cardio:
30min Row for max distance:
Every 3min hop off and perform 10 reps of one of the following exercises:
Pullup
Pushup
Air Squat
Ab-Mat Sit-up

CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice? Mobility will be the default focus


THURSDAY

CrossFit:
21-15-9 reps, for time of:
Dumbbell Hang Squat Clean, 50 lbs
Handstand Push Up

CrossFit near CSU
FRIDAY

CrossFit:
Clean & Jerk
5-5-3-3-3-1-1-1-1

CrossFit Cardio:
10 intervals
Row 10cal, rest 1min between rounds

CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice? Mobility will be the default focus

 


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CrossFit in North Fort Collins

Weekly Workouts August 21-25th

“MAX OUT MONDAY”

CrossFit:
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

CrossFit Cardio:
For time:
50 cal on Assault Bike
1000m Row
800m Run

CrossFit Skills:
Yoga with Dai


TUESDAY

CrossFit:
3 rounds for time of: 
20 Pistol (Weighted)s, 45/30 lbs 
30 GHD Sit-ups

CrossFit in North Fort Collins

WEDNESDAY

CrossFit:
“Robbie”
Complete as many rounds as possible in 25 mins of: 
8 Freestanding Handstand Push Ups 
1 Rope Climb (L-Shape Body Position), 15 ft

CrossFit Cardio:
6 Rounds For time:
Assault Bike 20 cal
20 x Double unders

CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice? Muscle-ups will be the default focus


THURSDAY

CrossFit:
2017 CrossFit Regionals Event 6
For time: 
30/20 Assault Bike Calories 
20 Burpee Box Jump Overs, 30/24 in 
10 Sandbag Cleans, 150/100 lbs


FRIDAY

CrossFit:
6 rounds for time of: 
25 Pull-ups 
Front Rack Lunge, 75/55 lbs, 50 ft 
25 Push-ups Front Rack Lunge, 75/55 lbs, 50 ft

CrossFit Cardio:
Tabata Assault Bike
Tabata Toe to Bar

CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice? Muscle-ups will be the default focus
 
CrossFit in North Fort Collins

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CrossFit in North Fort Collins

Weekly Workouts August 14-18th

CrossFit in North Fort Collins=
“MAX OUT MONDAY”

CrossFit:
20min
Establish 1RM Bench Press
-then-
20min ARMAP:
Run, 400 m
Max rep Overhead Squats, 1x bodyweight

CrossFit Cardio:
For Time:
50 cal on the Assault Bike

CrossFit Skills:
Yoga with Dai


TUESDAY 

CrossFit:
2017 CrossFit Regionals Event 1
For time:
1,200-m run
-Then-
12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
Men wear a 20-lb. vest
Women wear a 14-lb. vest

 CrossFit in North Fort Collins
WEDNESDAY

CrossFit:
2017 CrossFit Regionals Event 4
For time:
Handstand Walk, 60 ft
10 Toes-to-bars
10 Double Kettle-bell Deadlifts, 150/106lbs
Handstand Walk, 60 ft
12 Toes-to-bars
12 Double Kettle-bell Deadlifts, 150/106lbs
Handstand Walk, 60 ft
14 Toes-to-bars
14 Double Kettle-bell Deadlifts, 150/106lbs
Handstand Walk, 60 ft
16 Toes-to-bars
16 Double Kettle-bell Deadlifts, 150/106lbs

CrossFit Cardio:
30min Assault Bike Ride
Every 3 min hop off and perform 10 reps of one of the following exercises:
Pull-up
Pushup
Air Squat
Ab-Mat Sit-up

CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice? Kipping pull-ups will be the default focus


THURSDAY

CrossFit:
3 rounds for time of:
Row, 250 m
12 Squat Snatches, 65/45 lbs
21 Push-ups

FRIDAY

CrossFit:
Hang Squat Clean 3-3-3
Front Squat 3-3-3
Split Jerk 3-3-3

CrossFit Cardio:
10 intervals
Bike 10cal, rest 1min between rounds

CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice? Kipping pull-ups will be the default focus

CrossFit in North Fort Collins