1755 Colorado 66

Estes Park, CO 80517

(970) 227-0499

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March 31, 2018

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball (carefull! Don’t use our wall ball wall!, use posts pull-up bars are attached to. )
Wallball "2-fer-1s", 20 pound ball 

Scale: sit-up w ball in hands, touch it above your head on floor, then sit up with it!

Regular wallballs

March 30, 2018

10 foot Rope climb, 4 ascents
30/45 pound Clean and jerk, 4 reps
10 foot Rope climb, 3 ascents
45/65 pound Clean and jerk, 3 reps
10 foot Rope climb, 2 ascents
65/95 pound Clean and jerk, 2 reps
10 foot Rope climb, 1 ascent
95/135 pound Clean and jerk, 1 rep 

Scale: 2:1 strict chin ups to sub rope climb

March 29, 2018

"Nancy" scaled

5 rounds for time of:
400 meter run
45/65 pound Overhead squat, 15 rep 

Scale: 200m, 30 lbs

March 28, 2018

Three rounds for time of:
65/95 pound Hang power clean, 15 reps
10 Burpees 

March 27, 2018

For time:
65/95 pound Squat clean, 10reps
20 Toes to bar
20 Box jump, 20/24 inch box
15 Muscle-ups
20 pound dumbbell Push press / push jerk, 20 reps
20 Double-unders
65/95 pound Thruster, 10 reps
20 Pull-ups
20 Burpees
200 feet Walking lunge with 10/25 lb plate held overhead 

Scale: movement and/or weight

March 26, 2018

45/65/95 lb Squat Clean and Jerk, 30 reps (choose a challenging weight. Stick with it. )

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable. 

Scale: power clean & jerk

March 25, 2018

Open gym

7:30-9 am

March 24, 2018

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep 

While you may do a couple warm up reps, once you start in, you have only 3 attempts at each lift. 

March 23, 2018

"Diane" scaled

21-15-9 reps of:
95/135 pound Deadlift
Handstand push-ups 

Scale: weight up or down, 2 sec hold or banded

March 22, 2018

Front squat

3-3-3-3-3

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