CrossFit Estes Park

At gym wod 8-9 am Fight Gone Bad! 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of...

At gym wod 6:30-9 am For time: 12-9-6 strict handstand push-ups 12-9-6 strict ring dips 15-12-9 push-ups *Complete 21 sit-ups after each...

At home wod Wod- 6 rounds 6 - kB, single leg deadlifts, either leg 6 pushups 12 hollow rocks Sub: db, 2:1 abmat sit-ups

At gym wod 6:30-9 am Front squat 1-1-1-1-1-1-1 Scale: 3-3-3-3-3-3-3 Work on excellent mechanics, don’t chase load.

At gym wod 6:30-9 am 4 rounds for time of: Run 800 meters 30 kettlebell swings 30 pull-ups ♀ 16-kg KB ♂24-kg KB scale: 3 rounds for time...

At gym wod 8-9 am Deadlift 3-3-3-3-3-3-3 Scale: work on excellent mechanics, not max load

At gym wod 6:30-9 am 3 rounds for time of: Row 350 meters 12 burpees Run 200 meters Rest 3 minutes

At gym wod 6:30-9 am 9-7-5 reps for time of: Muscle-ups Squat snatches ♀ 75 lb ♂ 115 lb scale: 9-7-5 reps for time of: Ring rows Push-ups...

At home wod Mobility- PNF hamstrings Kb reset Banded shoulder to heel Warm up- 3x 5 squats 7 pushups 9 dips 12 stair steps Wod- 21-15-9...

At gym wod 6:39-9 am Split jerk 5-5-3-3-3-1-1-1-1 scale: 5x5 for skill building not weight

At gym wod 8-9 am 5 rounds for time of: 15 pull-ups 400-m run Scale: 3 rounds for time of: 15 jumping pull-ups 400-m run

At gym wod 6:30-9 am Karen - scaled For time: 150 wall-ball shots ♀ 8-lb ball to 9-ft target ♂ 14-lb ball to 10-ft target Scale: For...

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...

At gym wod 6:30-9 am Complete as many rounds as possible in 15 minutes of: 15 dumbbell rows, left arm 15 dumbbell rows, right arm 25-ft...

At gym wod 6:30-9 am Back squat 5-5-3-3-3-1-1-1-1-1

At gym wod 8-9 am Complete as many rounds as possible in 10 minutes of: 15 deadlifts 15 hand-release push-ups ♀ 75 lb ♂115 lb Scale:...

At gym wod 6:30-9 am 9-6-3 reps for time of: Snatches Burpee box jump-overs ♀ 20-in box, 75 lb ♂ 24-in box, 95 lb Scale: 9-6-3 reps for...

At home wod Mobility- Calf bone saw PNF hamstrings Kb reset Warm up- 3x 10 lunges 10 jump & touches Wod- 2-4-8-10-12-14 Jumping jacks...

At gym wod 6:30-9 am For time: 8 wall-ball shots 4 shuttle runs 1 rope climb 16 wall-ball shots 8 shuttle runs 2 rope climbs 24 wall-ball...

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...