1755 Colorado 66

Estes Park, CO 80517

(970) 227-0499

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Monday, May 28

We will have a special time for the WOD tomorrow. Gym is open 8-9:30 AM "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it

Saturday, May 26

For time: 30/45 pound barbell Overhead squat, 35 reps 75 Abmat sit-ups 45/65 pound Overhead squat, 15 reps 35 toes-to-bar 65/95 pound Overhead squat, 5 reps 10 GHD situps Scale: weight, k2e

May 25

"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. Scale: there will be a stream that is scaled as well

Wednesday, May 23

Three rounds for time of: Knees to elbows, 15 reps 1 / 1 1/2 pood Kettlebell swing, 15 reps Push-ups, 15 rep Rope climb, 3 trips 20 inch Box jump, 15 reps Back extension, 15 reps Walking lunge, 100 feet Scale: hang, weught, 2:1 rr, 16”, 75’

Wednesday, May 16

"The Don" scaled For time: 44 Deadlifts, 65/95 pounds 44 Box jump, 16/20 inch box 44 Kettlebell swings, 1 pood 44 Knees to elbows 44 Sit-ups 44 Pull-ups 44 Thrusters, 30/45 pounds 44 Wall ball shots, 20 pound ball 44 Burpees 44 Double-unders