1755 Colorado 66

Estes Park, CO 80517

(970) 227-0499

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May 31, 2018

Run 5k

(Which is from the gym to the YMCA entrance and back)

Or

5x5 back squats

May 30, 2018

‘Cindy’

20 min amrap

5 pull-ups

10 push-ups

15 Squats 

May 29, 2018

Deadlift 

3-3-3-3-3 
 

May 28, 2018

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. 

Scale: 2/3, 1/2, 1/4

May 27, 2018

Open gym

7:30-9 am

Can’t do Murph tomorrow? Come in today!

May 26, 2018

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, 2018

"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

May 24, 2018

Five rounds of:
35 meter Sprint
Clean & jerk, 1 rep
Max reps Pull-ups & dips  

May 23, 2018

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’

May 22, 2018

"Holleyman" scaled

20 rounds for time of:
5 Wall ball shots, 14/20 pound ball
3 Handstand push-ups
95/135 pound Power clean, 1 rep 

Scale: weight, strict D.B. press 3:1

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