Weekly Workouts Dec. 11-15th

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CrossFit in Fort Collins

Weekly Workouts Dec. 11-15th

CrossFit in Fort Collins

“MAX OUT MONDAY”

CrossFit:
NEXT WEEK WE MAX OVERHEAD SQUAT!

Today:
For time: 30 Snatches, 155/105 lbs

CrossFit in Fort Collins

TUESDAY

CrossFit:
6 rounds for time of:
 24 squats
 24 push-ups
 24 walking-lunge steps
 Run 400 meters

CrossFit in Fort Collins

WEDNESDAY

CrossFit:
5 rounds for time of:
 60-second L-sit hold
 30-cal. row
Each round, accumulate a total of 60 seconds holding the L-sit.

CrossFit in Fort Collins

THURSDAY

CrossFit:
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps

Yoga at 7:15pm:
Yoga with Dai

CrossFit in Fort Collins

FRIDAY 09/21/17

CrossFit:
9-15-21 reps for time of:
 Thrusters
 Bar-facing burpees
Men use 95 lb.
Women use 65 lb.

CrossFit in Fort Collins

Weekly CrossFit Cardio:

CrossFit Cardio:
150 Wall balls for time
*Every time you drop the ball immediately run 400m

CrossFit Cardio:
Establish your fastest possible 500m rowing pace
-or-
Establish your highest RPM speed on the assault bike

Then ten rounds for max total distance:
- Row or Assault bike as long as possible, so long that you are within 10 sec or 10 rpm of your max established pace.
- As soon as you fall outside the designated pace, complete 50ft of walking lunges

CrossFit Cardio:
Row or Assault bike for 30min
*Every 3min stop and do 50 double-unders
*Score is calories accumulated

CrossFit in Fort Collins