1755 Colorado 66

Estes Park, CO 80517

(970) 227-0499

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December 31, 2018

REMINDER: After the wod volunteers are needed at Crossroads for their annual food inventory at 10 AM!

McGhee scaled

Complete as many rounds in 20 minutes as you can of:
135/185-lb. deadlifts, 5 reps
13 push-ups
9 box jumps, 16/20 inches 

Scale: weight, elevated, step ups

December 30, 2018

Open gym

7:30-9 am

December 29, 2018

For time:
65/95-lb. snatches, 21 reps
Rest 3 minutes
65/95-lb. snatches, 15 reps
Rest 3 minutes
65/95-lb. snatches, 9 reps 

Scale: 15/12/9, weight, power snatch into oh squat

December 28, 2018

For time:
80-meter walking lunge
600-meter run
80 squats 

Scale: 60/400/60

December 27, 2018

Complete as many rounds as possible in 10 minutes of:
5 pull-ups 

5 dips
65/95-lb. thrusters, 10 reps 

Scale: 2:1 rr, weight

December 26, 2018

Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters 

Scale: jump rope or row equivalent 

December 24, 2018

Christmas Eve partner WOD!

There will only be 1, 8:30 AM WOD tomorrow, all other classes are cancelled. 

For Time
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Press (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps. 

December 22, 2018

50-40-30-20-10 reps for time of:
sit-ups
1-pood kettlebell swings 

Scale: start at 40, kB weight 

December 21, 2018

7 rounds of:
10 hip-back extensions
10 strict pull-ups

10 strict dips

Scale: Superman’s, pull-up machine

December 20, 2018

Helton scaled 

3 rounds for time of:
Run 600 meters
20/35-lb. dumbbell squat clean, 20 reps

20 burpees 

Scale: 400/weight hpc, plank

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