Weekly Workouts Nov. 20-25th

  • -
Fort Collins CrossFit

Weekly Workouts Nov. 20-25th

Fort Collins CrossFit

MONDAY

CrossFit:
Wendler Week 1 Overhead Squat:
Warmup Set 1: 5 @ 40%
Warmup Set 2: 5 @ 50%
Set 1: 5 @ 65%
Set 2: 5 @ 75%
Set 3: 5 or more @ 85%
-then-
AMRAP 7 mins:
5 Box Jumps, 30/24 in
3 Cleans, 225/155 lbs

Fort Collins CrossFit

TUESDAY 

CrossFit:
For Time:
Handstand Walk 100 m
-then-
For time:
5 Rope Climbs, 15 ft
75 Thrusters, 75/55 lbs
50 Ring Dips
5 Rope Climbs, 15 ft
50 Overhead Squats, 75/55 lbs
75 Sit-ups
5 Rope Climbs, 15 ft

Fort Collins CrossFit

WEDNESDAY

CrossFit:
3 rounds for time of:
15 Chest-to-bar Pull-ups
20 Burpees
15 Sumo Deadlift High Pulls, 95/65 lbs

Pilates at 7:15pm:
Pilates with Sarah

Fort Collins CrossFit

THURSDAY – Happy Thanksgiving!

*We will only have 3 classes today! 8am, 9am, 10am!

CrossFit:

40min AMRAP Partner Workout:
Each round consists of:
 10 x synchronized db burpee box step overs
 - then - 
 One partner rows 500m
 One partner does 20 air squats
 - then, start the next round of db burpee box step overs
*rotate who does each exercise every round
 *Partners each have 2 dumbbells

No Yoga at 7:15pm:
Closed at 11AM – No yoga, happy turkey day!

Fort Collins CrossFit

FRIDAY - CLOSED

Take Home Workout:
Tabata Pull-up
Tabata Push-up
Tabata AbMat Sit-Up
Tabata Air Squat

CrossFit Cardio:
20minutes, Every Minute on the the Minute (EMOM):
Run 100m

CrossFit Cardio:
Run 5km route for time

CrossFit Cardio:
For Time:
Row 500m
Assault bike 50 cal
Row 400m
AB 40 cal
Row 300m
AB 30 cal
Row 200m
AB 20 cal
Row 100m
AB 10 cal

Fort Collins CrossFit

SATURDAY - CLOSED

Take Home Workout:
Hike for an hour or more
-or-
Run 2-5mi
*Take a friend or your family and snap a pic, send to Coach Nate to post or tag Yeti Cave on social media :)

Fort Collins CrossFit