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1755 Colorado 66

Estes Park, CO 80517

(970) 227-0499

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Tuesday, October 31

Happy Halloween! "Gwen" Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Monday, October 30

For time: 50 Double unders 50 Burpees 50 Wall ball shots, 20 pound ball 50 Back extensions 50 Push press, 45 pounds 50 Knees to elbows Walking Lunge, 50 steps 50 Kettlebell swings, 1 pood 50 Jumping pull-ups 50 Box jump, 24 inch box Scale: 35 or 20 reps

October 24

Perform the following tests: L-sit for time. Handstand walk for distance. Chest to bar weighted pull-up for load. Snatch 1 rep for load. time, distance and loads are your scores

October 23

Three rounds for time of: 20 pound Dumbbell squat snatch, 15 reps, right arm 15 sit-ups 20 pound Dumbbell squat snatch, 15 reps, left arm 15 Toes to bar Scale: weight, ps, toes to post. Scale up: GHD

October 21

"Fight Gone Bad!" Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD, Saturday October 14

Complete five rounds of: On the rings, lower from an inverted hang, slowly, with straight body and arms, 4 reps 10 Ring Push-ups Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground. Scale: 12 Hollow rocks starting w toes & hands 6” from ground, deficit push-ups on plates