CrossFit Estes Park

at gym 7-9 am 12 minute AMRAP 6 kB halos 8 kB swings - 1 arm 10 kB sit-up presses

Mobility- Doorway shoulder stretch Pnf hamstrings Kb reset Warm up- Pvc power snatch skill work 25 jumping jacks WOD - Do a single art of...

At home wod Mobilize- calf bone saw pnf hamstrings Kb reset Warm up- 2 times 7 back ext 4 lunges 20 sit-ups Wod- Your choice, or both! 17...

At gym wod CANCELLED! Do this at home instead, and sub stair steps 10 min AMRAP 8 dB thrusters 8 box jumps 8 sit-ups

At home wod Mobility- Calf bone saw PNF hamstrings Doorway shoulder stretch Warm up- 6-8-10 Hollow rocks Jumping jacks Pushups Wod- 5 rou...

At gym wod 7-9 am deadlifts 5x3

At home wod Mobility- PNF hamstrings T-spine mash (use arm of couch) Doorway shoulder stretch Warm up- 12-10-8 Pvc snatch Lunges Kb swing...

In gym wod 7-9 am Wod- 10 pushups 10 burpees Run 200 m 5 rounds

At home wod Mobility- PNF hamstrings Kb reset Warm up- 2x 10 lunges 10 dips 10 sit-ups 10 back extensions Wod- 5 rounds 10 pushups with e...

At home wod Mobility- Calf bone saw Couch Warm up- 6-8-10 Squats Pushups Jumping jacks Wod- 10-9-8-7-6-5-4-3-2-1 Sit-ups with 25 stair st...

At gym wod 7-9 am 100 jumping jacks 75 squats 50 pushups 25 burpees Scale: 75/50/25/12

At home wod Mobility- PNF hamstrings Kb reset Warm up- 10-8-6 Lunge Hollow hold Wod- 2 Tabata rounds of: Squats Pushups Alternating

At gym 7-9 am Wod- 18-15-12-9-6 Db power snatch Box step ups Sit-ups

At home wod Mobility- PNF hamstrings Door way shoulder stretch Kb reset Painball Warm up- 6-8-10 Kb swings Kb power snatch Wod- 10 min em...

At gym wod! 7-9 am Wod- 10 rounds 50m sprint (that means ‘run as fast as you can’) After first sprint - 12 squats After second sprint - 1...

At home wod Mobility- PNF hamstrings Doorway shoulder stretch Painball glutes Warm up- 10-8-6 Kb swings Pushups Lunges Wod- 2 Tabata roun...

At home wod Oops... Mobility- PNF hamstrings Kb reset Couch Warm up- 3x 15 jumping jacks 10 squats 5 burpees Wod- 21-15-9 Kb swings Table...

Friday June 19 In gym wod 7-9 am A different kind of wod... You’ll have a choice of a couplet, then scale accordingly with your trainer f...

At home wod Mobility- PNF hamstrings Kb reset Calf bone saw Warm up- 2-4-6-8 Burpees Squats Dips Kb swings Wod-10x Bear crawl across hous...

In gym wod! 7-9 am Wod- 50 squats 35 dB snatches 50 sit-ups 35 dB snatches 50 high knee skips