Weekly Workouts October 9-13th

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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