Weekly Workouts June 4-10th

  • -
bootcamp

Weekly Workouts June 4-10th

bootcamp

Monday

CrossFit
Bench Press 5x10 at 60%
-then-
Each for time: Run:
8x 400 m
Rest 1:30 between efforts.

bootcamp

Tuesday

CrossFit
3 rounds for time of:
Run, 800 m
25 Toes-to-bars
25 Deadlifts, 225/155 lbs

bootcamp

Wednesday

CrossFit
TEAM WORKOUTS

bootcamp

Thursday

CrossFit
Row 5000m for time
Or
10min As many calories as possible:
Assault bike
Or
Run 3mi for time

Yoga@7:15pm

bootcamp

Friday

CrossFit
Complete as many rounds as possible in 20 mins of:
5 Snatches, 95/65 lbs
3 Muscle-ups

bootcamp

Saturday
Team Workouts
Fundamentals 11am-12:15pm

bootcamp

Sunday
Boot Camp 9am-2pm

bootcamp

  • -
bootcamp

Weekly Workouts May 28-June 3rd

bootcamp

Monday

CrossFit
Bench Press 5x3 at 80% - ON YOUR OWN TIME (OPEN GYM)
-then-
TEAM MURPH

***ONLY TWO CLASSES TODAY 9AM AND 10AM***

bootcamp

Tuesday

CrossFit
Front Squat 10-10-10-10-10
Use the heaviest weight you can for each set.

bootcamp

Wednesday

CrossFit
TEAM WORKOUT

bootcamp

Thursday

CrossFit
Kelly
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs

Yoga@7:15pm

bootcamp
Friday

CrossFit

For time:
5 Rope Climbs, 15 ft
5 Clean & Jerks, 145/115 lbs
4 Rope Climbs, 15 ft
4 Clean & Jerks, 165/125 lbs
3 Rope Climbs, 15 ft
3 Clean & Jerks, 185/135 lbs
2 Rope Climbs, 15 ft
2 Clean & Jerks, 205/145 lbs
1 Rope Climb, 15 ft
1 Clean & Jerk, 225/155 lbs

bootcamp

Saturday
Team Workouts
Fundamentals 11am-12:15pm

bootcamp

Sunday
Boot Camp 9am-2pm

bootcamp

  • -
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

  • -
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

  • -
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

  • -
crossfit in fort collins

Weekly Workouts Jan. 15th – 21st

crossfit in fort collins

“MAX OUT MONDAY”

CrossFit: 

Establish 1 Rep Max Strict Press

-then-

Split jerk drills

CrossFit Cardio:
10 rounds for time:
Row 250m
20 Kettlebell swings

CrossFit Cardio:
10 rounds for time:
Assault Bike 20 cals
20 Kettlebell Snatches

CrossFit Cardio:
10 rounds for time:
20 ab-mat situps
Row 100m

crossfit in fort collins

TUESDAY 

CrossFit:
For time:
60 Pistols (Alternating Legs)s
50 Wall Balls, 20/14 lbs
40 Box Jumps, 24/20 in
30 Deadlifts, 185/125 lbs
20 Power Cleans, 185/125 lbs
10 Front Squats, 185/125 lbs

crossfit in fort collins

WEDNESDAY

CrossFit:
For time:
4 L-sit Rope Climbs, 15 ft
8 Rope Climb (Legless)s, 15 ft
12 Rope Climbs, 15 ft

crossfit in fort collins
THURSDAY 

CrossFit:
Complete as many rounds as possible in 20 mins of:
15 Burpees
30 Row Calories

Yoga at 7:15pm:

crossfit in fort collins

FRIDAY 

CrossFit:
For time:
60 Push-ups
50 Dips
40 Handstand Push-ups
30 Bench Press, 155/105 lbs
20 Jerks, 155/105 lbs
10 Push Press, 155/105 lbs

crossfit in fort collins
SATURDAY 
Team Workouts

crossfit in fort collins

Sunday
9am rowing club and open gym