CrossFit Estes Park

At home wod Mobility- Calf bone saw Doorway stretch Warm up- 3x 5 kB swings 5 table pull-ups or db row 5 pushups 5 step ups Wod- Tabata round of jumping jack...

At home wod Mobility- Take time here if you did Murph yesterday! PNF hamstrings Kb reset Doorway stretch Warm up-4x 6 jumping jacks 4 squats (I know. I know....

At home wod Mobility- PNF hamstrings Kb reset Warm up - 5-10-15 Kb swings Lunges Jumping jacks Wod- ‘Murph’ The full workout is: (likely non of you should be...

At home wod Mobility - spend time here, tomorrow is Murph.... PNF hamstrings strings Kb reset Doorway stretch Painball Warm up- Experiment with different pul...

At home wod guess what? It’s flexible friday, that’s what! ha! (That is so perfect. I wish I had come up with that 57 weeks ago...) Get those bands out (use ...

At home wod Mobility- Couch Calf bone saw Doorway shoulder stretch Warm up- 3x 6 pvc power snatches 9 sit-ups 12 high knee skips Wod- this is meant to be qui...

Wednesday May 20 At home wod Mobility- Calf bone saw Kb reset Warm up- 3x Grab a pvc ... 12 clean & jerks , maintain excellent form 10 - back ext 8- sit-ups ...

At home wod Mobility- Couch Calf bone saw Shoulder doorway stretch Warm up-2x A dozen squats (just to cement the recent lessons) 1/2 dozen kb swings Bakers d...

At home wod Mobility- PNF those hammies’! Tspine mash on arm of couch Couch Warm up-3x 16 jumping jacks 8 lunges Wod- The last set! I know you’ve been consci...

At home wod Mobility- PNF hamstrings Kb reset Warm up- 2x 10 jumping jacks 8 kB cleans 10 back extensions 8 hollow rocks Wod- 1 minute each- Single leg deadl...

At home wod Mobility- PNF hamstrings Kb reset Warm up- 5-10-15 a movement to match your wod below! Wod- Make up a wod you’ve missed in this last week! Then s...

At home wod and.... The last day of cloud school! Mobility - PNF hamstrings Kb reset Warm up- 1 minute each Kb swings Lunges Hollow rocks Wod- EMOM 1st minut...

At home wod Mobility- Doorway shoulder stretch Kb reset Couch Warm up- 6 minutes of a skill you’re not good at... Wod- a chipper! 35 squats 35 pushups 35 lun...

At home wod mobility- Wall squat pnf hamstrings painball as/where needed warm up- 20 stair steps 10 squats 12 back extensions 12 hollow holds 15 jumping jack...

At home wod mobility - PNF hamstrings kb reset painball glutes warm up- 8-6-4 squats pushups lunges back extensions wod- 2-4-6-8-10-12 step ups w weight inch...

At home wod mobility- kb reset doorway stretch warm up -3x 10-8-6 jumping jacks squats (remember your work over the last two Friday’s!) wod- 5 minutes of pus...

At home wod mobility - PNF hamstrings kb reset warm up - 12-9-6 pushups back ext Dips wod - 7x DT - scaled using db 12 deadlifts 9 HPC (yup & nope)* 6 push j...