Weekly Workouts Dec. 18-22nd

  • -
CrossFit in Fort Collins

Weekly Workouts Dec. 18-22nd

CrossFit in Fort Collins

“MAX OUT MONDAY”

CrossFit:
MAX OUT OVERHEAD SQUAT!
-then-
Pushup max set
Strict Ring Dips max Set
Strict Hanging Leg raises max set

Cardio Programming for the Week:

CrossFit Cardio:
30min AMRAP:
Row 10 cals
10 x Box Step ups
Assault bike 10 cals
10 x Box Step ups

CrossFit Cardio:
For Time:
10-9-8-7-6-5-4-3-2-1:
Pushups
Ab-mat situps
Dips
CrossFit Cardio:
Row 100m for time x2
Row 250m for time x2
Row 500m for time x2
Row 1000m for time x2

CrossFit in Fort Collins

TUESDAY 

CrossFit:
2017 CrossFit Team Series Event 2:
For time:
120 Double Unders, each, relay
120 Chest-to-Bar Pull-Ups, total, sets of 15
120 Hang Power Snatches, total, sets of 15 
120 Double Unders, each, relay

Men use 95-lb.
Women use 65-lb.
Cap: 15 minutes
**Add 1 second to your time for every rep not completed if you do not finish under the time-cap. (eg: 10 reps left = 15:10)

CrossFit in Fort Collins

WEDNESDAY

CrossFit:
2017 CrossFit Team Series Event 3:
For time:
50 Synchronized Wall Balls, 20/14 lbs, 10/9 ft
30 Cleans, 135/95 lbs
50 Synchronized Wall Balls, 20/14 lbs, 10/9 ft
20 Cleans, 185/135 lbs
50 Synchronized Wall Balls, 20/14 lbs, 10/9 ft
10 Cleans, 225/155 lbs

Time cap: 12 minutes
**Add 1 second to your time for every rep not completed if you do not finish under the time-cap. (eg: 10 reps left = 12:10)

CrossFit in Fort Collins

THURSDAY 

CrossFit:
2017 CrossFit Team Series Event 4:
For time:
100 Row Calories, switch as needed
100 Toes-to-Bars, total

Yoga at 7:15pm:
*MIGHT BE CANCELLED THIS WEEK

CrossFit in Fort Collins

FRIDAY 

CrossFit:
“Andy”
For time, wearing a 20/14-lb. vest:
25 Thrusters, 115/75 lbs 
50 Box Jumps, 24/20 in
75 Deadlifts, 115/75 lbs
Run, 1.5 mi
75 Deadlifts, 115/75 lbs
50 Box Jumps, 24/20 in
25 Thrusters, 115/75 lbs

CrossFit in Fort Collins