CrossFit Estes Park

At gym wod 8-9 am AMRAP 20: 15/10 Calorie Row 10 Ring Dips 10 DB Turkish Get-ups (35/20#) Scaled: AMRAP 20: 10/6 Calorie Row 15...

At gym wod 6:30-9 am Deadlift 3-2-2-2-1-1-1-1-1

At home wod Mobility- Couch Calf bone saw Shoulder doorway stretch Warm up-2x A dozen squats 1/2 dozen kb swings Bakers dozen stair steps...

At gym wod 6:30-9 am 5 Rounds For Time: 30 Double Unders 50’ Single-Arm Overhead Walking Lunges (35/20#) Scale: 5 rounds for time 1 min...

At home wod Mobility- Doorway shoulder stretch Kb reset Chair pnf of hamstrings Warm up- 8-10-12 Lunges Jumping jacks Bear crawl in feet...

At gym wod 6:30-9 am 15 min time cap For Time: 21 Back Squats (1/2 body weight) 9 Rope up/downs 15 Back Squats 6 rope up/downs 9 Back...

At gym wod 8-9 am AMRAP 20: :15 Ring L-Sit 15 Ring Push-ups 24/18 Calorie Row Scale: :20 Seated L-Sit 15 Assisted Push-ups 15/12 Calorie row

At gym wod 6:30-9 am There are 2 wods today! This is John’s last day with us, we will have a ‘John Wod’ beginning at 7:45 or so (you know...

At home wod Mobility- Calf bone saw Kb reset Warm up- 2x 25 jumping jacks 15 lunges 10 kB swings Wod- 4 rounds 10 vertical jumps 10...

At gym wod 6:30-9 am ‘Annie’ scaled 50-40-30-20-10 Double unders 25-20-15-10-5 GHD sit-ups Scale: 50-40-30-20-10 Single unders 20 sit-ups...

At home wod Mobility- Calf bone saw Kb reset Warm up- 6-8-10 Squats Sit-ups Dips Wod- 50 jumping jacks 21-15-9 - pushups - kb swings -...

At gym wod 6:30-9 am 15 minute time cap ‘Christine’ scaled 3 rounds 300/400 m row 12 deadlifts 95/135 lbs 21 Box jumps 20” Scale: 3...

At gym wod 8-9 am press 5x5

At gym wod 6:30-9 am 4 rounds Run 600 m Rest 2 minutes Scale: Run 400 m

At home wod Mobility- Calf bone saw Couch Warm up- 4-8-12 Lunges Kb swings Stair steps Wod- 75 jumping jacks Rest 1 minute In any sets...

at gym wod 6:30-9 am 10 Rounds For Time w/ a Partner: 200m DB Carry 10 Strict Pull-ups 20 Alternating DB Power Snatches (35/25#) - Men...

Mobility- PNF hamstrings Couch Warm up-2x 2 minutes of 8” step ups Then: 15 pvc snatches (yes you do go to full depth. Wod- 10 minute...

Labor Day team wod 7-8:30 am only! Teams of 3 3 rounds of: 100 deadlifts 95/135 lbs 100 med ball sit-ups 14/20 lbs 100 DB floor presses...

At gym wod 8-9 am ’Fran’ 21-15-9 Thrusters 65/95 lbs pullups

At gym wod 6:30-9 am 5 rounds 1 minute ring rows 5 rope pull to stand 400 m run Scale: 3 pull to stands 200 m run