CrossFIt ESTES PARK, REAL FITNESS FOR REAL LIFE

6:30-9 am 3 rounds for time of:35 hip extensions15 strict pull-upsRun 800 meters Scale:3 rounds for time of:25 hip extensions15 ring rowsRun 400 meters

6:30-9 am Complete as many reps as possible in 12 minutes of:1 overhead squat10 burpee box jumps2 overhead squats10 burpee box jumps3 overhead squats10 burpee

6:30-9 am 10 rounds for time of:200-m run2 ring muscle-ups Scale:5 rounds for time of:200-m run3x: [3 ring rows + 3 jumping ring dips]

6:30-9 am What better for tax day?!?! For time:Run 800 meters1,000-meter Echo Bike500-m rowRun 800 meters

7:30-9:30 am 5 rounds of Cindy for time5 minutes to establish a heavy deadlift5 rounds of Cindy for time *One round of Cindy is: 5

6:30-9 am 5 rounds for time of:50-foot overhead walking lunge21 burpees ♀ 35-lb barbell ♂ 45-lb barbell Scale: 3 rounds, weight

6:30-9 am 4 rounds for time of:20 box jumps25 kettlebell swings ♀ 20-inch box, 1-pood KB♂ 24-inch box, 1.5-pood KB Scale:3 rounds for time of:15

Wednesday April 106:30-9 am For time:50 hollow rocks40 dumbbell snatches, alternating30 chest-to-bar pull-ups20 handstand push-ups10 cleans ♀ 25-lb DB, 105-lb cleans♂ 35-lb DB, 165-lb cleans

6:30-9 am Complete as many rounds as possible in 20 minutes of:5 push jerks, left arm5 push jerks, right arm10 push-ups15-cal. row ♀ 20-lb DB

7:30-9:30 am Hang squat snatch3-3-3-2-2-2-1-1-1

6:30-9 am For time:21-15-9Deadlifts9-7-5Scaled wall walks ♀ 135 lb ♂ 205 lb Scale:For time:21-15-9Deadlifts9-7-5Bear crawls, 5 ft. ♀ 65 lb ♂ 95 lb

6:30-8:30 am 10 rounds for time of:200-m run2 scaled ring muscle-ups Scale:5 rounds for time of:200-m run3x: [3 ring rows + 3 jumping ring dips]

6:30-9 am For time:30 back squats1,000-m row ♀ 115 lb ♂ 165 lb Scale:For time:30 back squats800-m row ♀ 55 lb ♂ 75 lb

6:30-8:30 am Bench press 5-5-5-5-5

6:30-9 am Complete as many rounds as possible in 12 minutes of:15 GHD sit-ups10 weighted pull-ups ♀ 10-lb DB ♂ 15-lb DB Scale:Complete as many

7:30-9:30 am For time:40 burpees400-m run80 push-ups400-m run120 walking lunges400-m run160 squats400-m run120 walking lunges400-m run80 push-ups400-m run40 burpees Scale:For time:20 burpees200-m run30 knee push-ups200-m

6:30-9 am Grace 30 clean and jerks for time♀ 95 lb ♂ 135 lb5 minute time cap Scale: weight

6:30-8:30 am 21-15-9Deadlifts 65/95 lbsBurpees6 minute time cap

6:30-9 am Snatch 3-3-3-3-3 repsClean and jerk 3-3-3-3-3 reps Scale: skill work w light weight

6:30-8:30 am Helen 3 rounds for time of:Run 400 meters21 kettlebell swings12 pull-ups ♀ 16-kg KB ♂ 24-kg KB Scale: 3 rounds for time of:Run

6:30-9 am Overhead squat 1-1-1-1-1 repsFront squat 1-1-1-1-1 repsBack squat 1-1-1-1-1 reps Try to increase the load on each rep.

7:30-9:30 am For time:15 strict hanging knee raises50 double-unders12 strict hanging knee raises40 double-unders9 strict hanging knee raises30 double-unders6 strict hanging knee raises20 double-unders3 strict

6:30-9 am 24-16-8 reps for time of:Double dumbbell hang clean and presses16-8-4 reps of:Ring dips ♀ 20-lb DBs ♂ 30-lb DBs Scale:24-16-8 reps for time

6:30-8:30 10 sets of the complex:1 power clean1 hang power clean1 split jerk

6:30-9 am For time:80 kipping pull-ups80 push-ups80 GHD sit-ups80 single-leg squats, alternating Scale:For time:50 jumping pull-ups50 push-ups50 AbMat sit-ups50 single-leg squats to a box, alternating

6:30-8:30 am Complete as many rounds as possible in 5 minutes of:12 front squats (♀ 75 lb ♂ 115 lb)12-cal. Row Rest 5 minutes Complete

6:30-9 am Deadlifts5-5-5-5-5

7:30-9:30 am 5 rounds of:10 thrusters10 jumping chest bar pull-upsRest 1 minute5 rounds of:7 thrusters7 chin over bar pull-ups Weight 1 – 45/65Weight 2: 65/95

No classes classes tomorrow morning. Rxd wod is shoveling for time!

6:30-8:30 am Skyler says a lil snow flurry can’t stop him. He’s ready to teach! Did you know that it’s Pi day (aka Kellys Day)

6:30-8:30 am For time:40 box jumps20 cleans ♀ 20-in box, 70-lb cleans♂ 24-in box, 100-lb cleans Scale:For time:40 box jumps or step-ups20 cleans ♀ 12-in

6:30-9 am For time:Run 800 metersThen, 5 rounds of:1 strict scaled ring muscle-up3 strict handstand push-ups8 kettlebell swingsThen, run 800 meters ♀ 1-pood kettlebell♂ 1.5-pood

7:30-9:30 am 20 min AMRAP300 m row10 deadlifts50 double unders Scale: weight, single unders

6:30-9 am The ’real’ without for Friday… Max rounds in 3 minutes of:3 deadlifts6 push-ups9 squats ♀ 155 lb ♂ 225 lb Rest 1 minute.

6:30-9 am For time:100 double-unders35 GHD sit-ups75-ft handstand walk35 GHD sit-ups100 double-unders Scale:For time:100 single-unders50 sit-ups5 wall walks50 sit-ups100 single-unders

Tuesday March 56:30-8:30 am Will forevermore be known as ‘Skylers first taught WOD…’ 7 rounds for reps of:30 seconds of burpeesRest 30 seconds30 seconds of

6:30-9 am Pause overhead squat 3-3-3-3-3 repsPower snatch + overhead squat 1-1-1-1-1 reps

6:30-9 am Back squat 5-3-3-3-1-1-1-1-1 reps For time:100 weighted sit-ups ♀ 25-lb DB ♂ 35-lb DB Scale:Back squat 5-3-3-3-1-1-1-1-1 reps For time:70 sit-ups

6:30-9 am For time:1,000-meter rowThen, 5 rounds of:15 pull-ups7 push jerks ♀ 75 lb ♂ 125 lb Scale:For time:500-meter rowThen, 4 rounds of:15 assisted pull-ups7

7:30-9:30 am Complete as many rounds as possible in 10 minutes of:30-second tuck sit10 odd-object cleans Use a 20- to 30-lb. sandbag, ball, backpack, or

6:30-9 am 5 rounds for time of:24 squats24 push-ups24 walking lunge stepsRun 400 meters Scale:3 rounds for time of:24 squats24 assisted push-ups24 walking lunge stepsRun

6:30-9 am Complete as many rounds as possible in 20 minutes of:Row 300 meters8 rope raise/lowers, lying to standing Scale:Complete as many rounds as possible

6:30-9 am Clean and jerk3-3-3-3-3

7:30-9:30 am Complete as many rounds as possible in 7 minutes of:20 dumbbell push presses40 double-unders ♀ 25-lb DBs ♂ 35-lb DBs Scale:Complete as many

6:30-9 am Complete as many rounds as possible in 12 minutes of:9 double-kettlebell deadlifts100-ft farmers carry ♀ 35-lb KBs ♂ 52-lb KBs or similar loading

6:30-9 am 5 rounds for time of:400-m run15 overhead squats ♀ 45 lb ♂ 65 lb Scale:3 rounds for time of:400-m run10 overhead squats ♀

Complete 7 sets, not for time:3 back squats10 GHD sit-ups10 back extensions Scale: 2:1 abmat or hollow holds, Superman’s

7:30-9:30 am Elizabeth21-15-9 reps for time of:CleansRing dips ♀ 95 lb ♂ 135 lb Scale: 15-12-9, weight

6:30-9 am A different kind of workout: Accumulate:5 minutes of L-sit hold5 minutes of handstand hold10 minutes of plank hold Break up the work as

6:30-9 am 10 rounds for time of:10 dumbbell thrusters100-meter sprint ♀ 15-lb DBs ♂ 25-lb DBs Scale:5 rounds for time of:10 dumbbell thrusters100-meter run ♀

6:30-9 am RandyFor time: 75 power snatches ♀ 55 lb. ♂ 75 lb. Scale: 50 reps, weight only for beginners. The rest of you try

7:30-9:30 am This will now be our permanent new Saturday hours! 3 rounds for time of:20 deadlifts75 scissor jacks ♀ 125 lb ♂ 185 lb

6:30-9 am Hope for Refugees3 rounds of: Shuttle runs, 8 mDumbbell snatchesBike for caloriesDumbbell box step-upsStrict burpees This workout has the same format as Fight

6:30-9 am 3 x 6-minute rounds, for max calories/reps of:Row for 20 seconds, rest 40 secondsBurpee for 20 seconds, rest 40 secondsRow for 30 seconds,

6:30-9 am Back squat10-5-5-3-3-3-1-1-1

7:30-9:30 am Remember new Saturday times! For time:100 box step-ups100 push-ups10 squat snatches ♀ 20-in box, 75 lb♂ 24-in box, 95 lb Scale:For time:50 box

6:30-9 am 21-18-15-12-9-6-3 reps for time of:Sumo deadlift high pullsLateral jumps, over 14-inch/20-inch obstacle ♀ 65 lb ♂ 95 lb Scale:18-15-12-9-6-3 reps for time of:Sumo

6:30-9 am Complete as many rounds as possible in 15 minutes of:1 minute of double-unders25-ft overhead walking lunge, arm 125-ft overhead walking lunge, arm 2

6:30-9 am Front squat10-5-3-1-1-1-3-5-10

6:30-9 am Complete as much as possible in 10 minutes of:5 strict handstand push-ups20 pulls on the rower for max calories Scale:Complete as much as

6:30-9 am For time:12-9-6 reps of:Squat cleans9-6-3 reps of:Scaled Muscle-ups ♀ 125 lb ♂ 185 lb Scale:12-9-6 reps for time of:Squat cleansRing rowsJumping ring dips

6:30-9 am 10 rounds1 minute standing hold Scale: weightScale up: pinch grip plates

8-9 am Cindy20 min AMRAP5 pull-ups10 pushups15 squats Scale: banded or ring rows, elevated,

6:30-9 am Shoulder press 1-1-1-1-1 repsPush press 3-3-3-3-3 repsPush jerk 5-5-5-5-5 rep

6:30-9 am Complete as many rounds as possible in 15 minutes of:19 wall-ball shots19-cal. row ♀ 14-lb ball to 9 ft. ♂ 20-lb ball to

6:30-9 am 5 rounds for max reps of:¾-body-weight bench pressesPull-ups Scale:5 rounds for max reps of:Push-upsRing rows

In 15 minutes, complete as many reps as possible of:40 box step-ups40 jumping pull-ups30 lunges30 burpees20 hanging knee raises20 assisted push-upsMax-reps 3 ring rows + 3 jumping dips ♀ 12-in box

6:30-9 am 10 rounds for time of:5 front squats5 strict handstand push-ups, hands on 25-lb plates ♀ 110 lb ♂ 165 lb Scale:5 rounds for

Special class8 am I go you go…20 rounds 2 people 4 exercises 3 bar facing burpees3 power cleans3 front squats3 push jerks Partner 2 rests

8-9 am 3 rounds5 minute AMRAP1 minute rest Choice of running, rowing or AB

6:30-9 am Snatch balance 1-1-1-1-1-1-1 repsSquat snatch 1-1-1-1-1-1-1 Scale: work on mechanics with pvc or a light load

6:30-9 am 3 rounds for time of:15 overhead squats10 L pull-up, knees bent15 split jerks15 knees-to-elbows15 hang cleans15 weighted hip extensions Hold a plate or

6:30-9 am A choice! 12 days today or a prep for tomorrow!Saturday will be those same only a recovery instead. For Time, adding one movement

6:30-9 am For max reps:Tabata bike/row caloriesRest 1 minuteTabata squatsRest 1 minuteTabata bike/row calories The Tabata interval is 20 seconds of work followed by 10

6:30-9 am Complete as much as possible in 15 minutes of:Row 500 metersMax set push-ups Scale: elevated pushups

8-9 am 4 rounds of:1 minute of kettlebell swings1 minute of sit-ups1 minute of lunges ♀ 35-lb KB ♂ 53-lb KB Scale: weight

6:30-9 am Back squat3-3-3-3-3

6:30-8 am ‘The Man’He’s a myth, a legend, an inspiration really, to so many…He’s also our oldest member. 8 minute AMRAP12 pull-ups12 burpees Rest 1

6:30-9 am 5 rounds for time of:40 double-unders16 dumbbell snatches ♀ 25-lb DB ♂ 35-lb DB Scale:5 rounds for time of:50 single-unders16 dumbbell snatches ♀

8-9 am IGNITE Workout With an 18-minute running clock, complete: 21-15-9 reps of:ThrustersLateral burpees over the barSit-ups ♀ 65 lb ♂95 lb In the remaining

6:30-9 am Push press5-5-3-3-3-1-1-1-1-1

6:30-9 am For 15 minutes:Jog 800 metersIn the remaining time, complete as many rounds as possible of:7 strict hanging knee raises14 plank shoulder taps Scale:

6:30-9 am ‘The Chief’ scaledMax rounds in 3 minutes of:3 power cleans6 push-ups9 squats ♀ 85 lb ♂125 lb Rest 1 minute. Repeat for a

8-9 am For time:50-40-30-20-10 reps of:row calories30-25-20-15-10 reps of:GHD sit-ups Scale:30-20-10 reps for time of:row caloriesSit-ups

6:30-9 am For time:10 squat snatches, ♀ 65 lb ♂ 95 lb10 squat snatches, ♀ 75 lb ♂ 115 lb10 squat snatches, ♀ 85 lb

6:30-9 am 4 rounds for time of:15 pull-upsRun 200 meters15 box jump-overs*Run 200 meters *For the box jump-overs, jump completely over the box. ♀ 12-in

8:30-9 am With a running clock, every minute perform 1 deadlift and add weight. Women increase by 10 lb, men increase by 20 lb after

8-9 am Complete as many reps as possible in 8 minutes of:1 strict handstand push-up3 overhead squats2 strict handstand push-ups3 overhead squats3 strict handstand push-ups3

6:30-9 am Clean and jerk1-1-1-1-1-1-1

8-9 am Murphs House:400m Run15 pull ups30 pull ups45 squats DT’s House:2 rounds12 deadlifts9 hang power cleans6 push jerks Hollyman’s House5 rounds5 wall balls3 push

6:30-9 am 4 rounds for time of:Run 400 meters15 ring dips Scale:3 rounds for time of:Run 400 meters20 jumping ring dips

8-9 am For time:Run 400 metersThen, 40-30-20-10 reps of the couplet:Wall ballBox jumpThen, run 400 meters10/14 lb, 16/20” Scale:♀ 6-lb ball, 8 in box♂ 10-lb

6:30-9 am Complete as many rounds as possible in 10 minutes of:12 dumbbell deadlifts9 dumbbell hang squat cleans6 dumbbell push jerks ♀ 25-lb DBs ♂

6:30-9 am 5 rounds with a 2-minute rest in between, of any (or any combination) of:Swim 100 metersORRun 400 metersORRow 500 metersORBike 1000 meters

6:30-9 am Complete as many rounds as possible in 20 minutes of:20 weighted box step-ups20 weighted walking lunges40 weighted sit-ups (single dumbbell) ♀ 20-lb DBs,

6:30-9 am 5 rounds for time of:Row 500 meters15 bench presses ♀ 75 lb ♂ 115 lb Scale:3 rounds for time of:Row 500 meters15 bench

6:30-9 am For time:100 wall-ball shots ♀ 14-lb ball to 9-ft target♂ 20-lb ball to 10-ft target Scale:For time:75 wall-ball shots ♀ 6-lb ball♂ 10-lb

6:30-9 am 3 rounds, each for time of:15 clean and jerks30-calorie bike Rest 2:00 ♀ 65 lb ♂ 95 lb Scale:3 rounds, each for time

6:30-9 am For time:70 burpees50 kettlebell swings20 chest-to-bar pull-ups ♀ 35-lb KB ♂ 52-lb KB Scale:For time:40 burpees30 kettlebell swings20 ring rows ♀ 15-lb KB