CrossFIt ESTES PARK, REAL FITNESS FOR REAL LIFE

6:30-9 am 4 rounds, each for time, of:500 m rowRest 2 minutes Scale:350-m rowRest 2 minutes

6:30-9 am Deadlift3-3-3-2-2-1-1-1

6:30-10 am*note extra gym time * “Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of

8-9 am We will be running Murph on Monday for an extended time; 6:30-10 am. For time, partition any way:Run 1 mile100 toes-to-bars Scale:800 m,

6:30-9 am For 30 minutes complete:3 squat cleans on the odd minutes10/13-calorie row on the even minutes ♀ 125 lb ♂ 185 lb Scale:For 20

6:30-9 am 5 rounds for max reps of:1/2 bodyweight shoulder pressesPull-ups Scale:5 rounds for max reps of:Empty barbell shoulder pressesRing rows

6:30-9 am 5 rounds for time of:10 deadliftsRun 200 meters15 push-ups ♀ 155 lb ♂ 225 lb Scale:4 rounds for time of:10 deadliftsRun 200 meters15

8-9 am For time:50 box jumps50 jumping pull-ups50 kettlebell swings50 walking-lunge steps50 knees-to-elbows50 push presses50 back extensions50 wall-ball shots50 burpees50 double-unders ♀ 20-in box, 12-kg

6:30-9 am 20 minute EMOM2-4 movements of a skill you need to work. Cleans? Deadlifts? Push press? Jerk? Kipping pull-up? Muscle up?You pick it, Eric

4 rounds for time of:20 pull-ups40 push-ups60 squats OR 4 rounds for time of:20 handstand push-ups40 pull-ups60 single-leg squats, alternating legs Beginner Option:4 rounds for time of:10 jumping pull-ups20

6:30-9 am Front squat1-1-1-1-1-1-1-1-1-1 Scale:Lighten load, work on mechanics3-3-3-3-3-3-3

8-9 am 3 rounds for time of: 20 burpees21 dumbbell snatches12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the

6:30-9 am Power clean3-3-3-3-3

6:30-9 am 30 strict handstand push-ups for time Scale:30 honest push-ups for time

8-9 am You have a choice! So to speak…20 minutes on your choice:BikeRowJump ropeJumping jacksRun

6:30-9 am Every 3 minutes for 5 rounds complete:20 dumbbell walking lunges20 burpee box jumps ♀ 25-lb DBs, 20-in box♂ 35-lb DBs, 24-in box Scale:Every

6:30-9 am Strict Fran21-15-9 reps for time of:ThrustersStrict pull-ups ♀ 65 lb ♂ 95 lb Scale:For time:21 thrusters15 strict pull-ups15 thrusters12 strict pull-ups9 thrusters9 strict

6:30-9 am Power snatch5-5-5-5-5

8-9 am 5 roundsRun 800 m12 burpees Scale:5 minute run8 buries

6:30-9 am Sumo deadlift10-10-10-10-10

6:30-9 am RocketComplete as many rounds as possible in 30 minutes of:1 minute of a monostructural movement (bike, box step, Jack)10 push-ups15 squats Scale:20 min,

6:30-9 am For time:Row 250 meters50 sit-upsRow 500 meters30 sit-upsRow 1,000 meters20 sit-ups Scale up: ghd sit-ups at reps above

8-9 am 5 rounds 6 staggered stance rows to tactical press, alternating sides6 sprawl to deadlifts6 Snatch to windmillRest 60 seconds

6:30-9 am Muscle clean 1-1-1-1-1 reps (whoohoo L3!)Power clean 1-1-1-1-1 repsSquat clean 1-1-1-1-1 reps Scaling:Most athletes will be able to do this workout as prescribed.

6:30-9 am 3 rounds for time of:500-m row12 deadlifts21 box jumps, 20-in box ♀ 105 lb ♂ 155 lb Scale:3 rounds for time of:400-m row9

6:30-9 am Complete as many rounds as possible in 12 minutes of:12 kettlebell swings12 kettlebell squats12 single-arm kettlebell push presses ♀8-kg KB♂ 12-kg KB Scale:

8-9 am 3 rounds of:1 minute of rowing1 minute of burpees1 minute of jump rope1 minute of rest

6:30-8 am Press10-10-10-10-10

6:30-9 am 20 min AMRAPWeighted box steps Scale;15 min, unweighted

6:30-9 am Complete as many rounds as possible in 10 minutes of:5 handstand push-ups3 rope ascent, lying to standing Scale:Complete as many rounds as possible

8-9 am 15 candlesticksRow 600 m15 candle sticks Scale:5 sets of 15Ring rowsSupported ring dipsThen,Row 350 m for time

6:30-9 am 4 rounds for time of:15 box jumpsRun 400 m ♀ 24-in box ♂ 30-in box Scale:3 rounds for time of:15 box step-upsRun 400

6:30-9 am Hang squat snatch3-3-3-3-3-3

6:30-9 am Complete as many rounds as possible in 20 minutes of:5 jumping pull-ups10 GHD sit-ups10 sit-ups1-minute plank hold Scale:Complete as many rounds as possible

8-9 am 5 rounds for time of:250-m row, sub 0:57♀/0:50♂100 unbroken single-unders If the row takes longer than 0:57/0:50, or if you trip up on

50-40-30-20-10 reps for time of:Push-upsHandstand (seconds) Beginner Option:30-20-10 reps for time of:Assisted push-upsPlank hold (seconds)

6:30-9 am 5 rounds for time of:15 kipping L pull-ups30 single-leg squats Scale:4 rounds for time of:5 eccentric (negative) pull-ups20 box step-ups

6:30-9 am Linda – scaled 10-9-8-7-6-5-4-3-2-1 reps for time of:1¼-bodyweight deadlifts¾-bodyweight bench presses½-bodyweight cleans Scale:8-7-6-5-4-3-2-1 reps for time of:¾-bodyweight deadlifts½-bodyweight bench presses⅓-bodyweight cleans

8-9 am Jack Complete as many rounds as possible in 20 minutes of:10 push presses10 kettlebell swings10 box jumps ♀ 65-lb presses, 16-kg swings, 20-in

6:30-9 am Overhead squat3-3-3-2-2-1-1-1

6:30-9 am 3 rounds for time of:60-second handstand hold60-second L-sit800-m run Scale:3 rounds for time of:60-second plank hold60-second L-sit drill: seated leg raises400-m run

6:30-9 am 21-15-9 reps for time of: Push jerksChest-to-bar pull-ups ♀105 lb ♂155 lb Scale: push press, weight, regular pull-ups or ring rows

8-9 am Complete as many rounds as possible in 10 minutes of:15 medicine-ball cleans7 toes-to-bars ♀ 14-lb ball ♂ 20-lb ball Scale:Complete as many rounds

6:30-9 am What’s the perfect for WOD for our new event in town? Deadlift3-3-3-3-3-3-3

6:30-9 am 4 rounds for time of:400-m run30 push presses20 jumping chest-to-bar pull-ups ♀ 45 lb ♂ 65 lb Scale:4 rounds for time of:200-m run20

6:30-9 am 5 rounds for time of:10 dumbbell thrusters100-yard farmers carry ♀ 25-lb DBs ♂ 35-lb DBs Scale:3 rounds for time of:10 dumbbell thrusters100-yard farmers

8-9 am Complete as many rounds as possible in 20 minutes of:2 assisted muscle-ups4 assisted handstand push-ups8 kettlebell swings ♀ 1-pood kettlebell♂ 1.5-pood kettlebell Scale:Complete

6:30-9 am Back squat2-2-2-2-2-2-2-2-2-2

6:30-9 am For time:35-cal. Row20 clean and jerks35-cal. Row ♀ 95 lb ♂ 135 lb Scale:For time:20-cal. Row20 clean and jerks20-cal. Row ♀ 35 lb

6:30-9 am Today’s workout is a version of the benchmark workout Cindy. If you have not yet completed Cindy, start there.Otherwise:Complete as many rounds as

8-9 am Starting with a 6-minute time cap, complete as many reps as possible of: 5 scaled wall walks50 single-unders15 snatches (weight 1)5 scaled wall

6:30-9 am Split jerk3-3-3-2-2-2-1-1-1 If technique is solid, then 7×1

6:30-9 am It’s two peoples birthday today! I rolled the dice and came up with two completely random numbers… 58 Squats55 Sit ups58 Pull ups55

8-9 am Open Test #23point2 23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups10 shuttle runs (1 rep = 25

6:30-9 am 5 rounds for time of: 24 deadlifts18 hang power cleans12 push jerks ♀ 65 lb ♂ 95 lb Scale: 4 rounds, 45/75 lbs

Row 2,000 mRest 3 minutesRow 1500 mRest 2 minutesRow 1000 mRest 1 minuteRow 500 m

6:30-9 am Overhead squat3-3-3-3-3 Scale: pvc pipe for mechanics

8-9 am CrossFit Open wod14 min time cap 60 cal row50 toes to bar40 wall balls30 Cleans20 muscle ups

6:30-9 am Complete as many rounds as possible in 12 minutes of:1 squat snatch3 clean and jerks30 double-unders ♀ 85 lb ♂ 125 lb Scale:Complete

6:30-9 am Complete as many rounds as possible in 30 minutes of: 500-m row3 rounds of Strict Cindy 1 round of Strict Cindy is 5

6:30-9 am 5 rounds for time of: 10 box jumps10 inverted burpees ♀ 30-in box ♂ 36-in box Scale:3 rounds for time of:10 box jumps10

8-9 am 4 rounds for time of: 18 deadlifts12 hang power cleans9 push jerks400-m run ♀ 75 lb ♂ 115 lb Scale:3 rounds for time

6:30-9 am Complete as many rounds as possible in 12 minutes of:7 assisted muscle-upsRow 20 calories Scale:Complete as many rounds as possible in 12 minutes

6:30-9 am For time:100 double-unders15 thrusters50 double-unders15 thrusters100 double-unders ♀ 95 lb ♂ 135 lb Scale:For time:200 single-unders15 thrusters100 single-unders15 thrusters200 single-unders ♀ 45 lb

6:30-9 am Snatch3-3-2-2-2-1-1 reps Focus on maintaining excellent technique for every set. The beginner should focus on mechanics instead of loading. If you have a

8-9 am CindyComplete as many rounds as possible in 20 minutes of: 5 pull-ups10 push-ups15 squats Scale:Complete as many rounds as possible in 12 minutes

6:30-9 am Complete as many rounds as possible in 12 minutes of:50-ft handstand walk15 GHD sit-ups Scale:Complete as many rounds as possible in 12 minutes

6:30-9 am For time:4 rounds of:1 straight leg rope up/downs, 15 ft10 burpeesThen, 3 rounds of:1 rope up/down using legs, 15 ft10 burpees Scale:7 rounds

6:30-9 am Back squat5-5-5-5-5

8-9 am DT5 rounds for time of: 12 deadlifts9 hang power cleans6 push jerks ♀ 105 lb ♂ 155 lb Scale: weight

6:30-9 am ‘Kelly’4 rounds for time of:Run 400 meters30 box jumps30 wall-ball shots ♀ 20-in box, 14-lb ball♂ 24-in box, 20-lb ball Scale:3 rounds for

For max reps at each station:Tabata dumbbell shoulder pressesTabata jumping lungesTabata jumping ring dipsTabata walking lungesTabata dumbbell push presses ♀ 15-lb DBs♂ 25-lb DBs Scale:For max reps at

6:30-9 am 6-5-4-3-2-1 reps for time of:Strict muscle-up scaleBodyweight front squats

8-9 am For time: 21 squat snatches42-cal row15 squat snatches30-cal row9 squat snatches18-cal row ♀65 lb ♂ 95 lb Scale: weight

Deadlift 1-1-1-1-1-1-1

6:30-9 am 5 rounds for time of:15 push jerks9 chest-to-bar pull-ups9 sumo deadlift high pulls ♀ 55 lb ♂ 75 lb Scale:3 rounds for time

6:30-9 am Five 2-minute rounds of: 10 burpees200-m sprintMax-rep burpees Rest 3 minutes between rounds. Scale: Four 2-minute rounds of:5 burpees200-m sprintMax-rep burpees Rest 3

8-9 am For time:2-minute handstand hold100 squats25-meter handstand walk100 squats20 handstand push-ups Perform the handstand hold against a wall (with only the feet touching) and

6:30-9 am Rut roh…. Don’t look at the date! Complete as many rounds as possible in 5 minutes of:3 deadlifts7 push presses ♀ 125-lb deadlift,

6:30-9 am 42-30-18 reps for time of: Row caloriesDumbbell box step-ups ♀ Two 20-lb DBs, 20-in box♂ Two 35-lb DBs, 20-in box Scale:30-18-12 reps for

6:30-9 am Pull-up ladderRest 5 minutes1/2 bodyweight overhead squat ladder Scale:Ring row ladderRest 5 minutesEmpty barbell overhead squat ladder

8-9 am ‘Michael’ scaled 3 rounds for time of:Run 800 meters35 back extensions35 sit-ups Scale:3 rounds for time of:Jog 400 meters25 PVC pipe good mornings25

6:30-9 am Front squat5-5-5-5-5

6:30-9 am Complete as many rounds as possible in 15 minutes of:6 pull-ups6 dumbbell rows6 dumbbell Turkish get-ups8 ring push-ups ♀ 20-lb TGU ♂ 30-lb

6:30-9 am The beginning of a New Year always needs…burpees! 9-6-3 reps for time of:SnatchesBurpee box jump-overs ♀ 24-in box, 115 lb♂ 30-in box, 155

8-9 am End the year with a focus on next year! Partner wodWork together to complete31 reps each:Battle rope pulsesLungesPull-upsPush-upsSit-upsHip ExtensionsSquatsSingle undersKettlebell swingsKettlebell cleansWall ballsBurpeesThenWork

6:30-9 am The perfect way to end the year, heavy dead! Deadlift5-5-5-5-5

6:30-9 am 2 rounds for time of:Run 800 m (May sub one of: box steps/Jump rope/row)25 burpees For each rep, jump and touch a target

6:30-9 am ‘Elizabeth’ scaled15-12-9 reps for time of:Squat cleansRing dips ♀ 75 lb ♂ 115 lb Scale:15-12-9 reps for time of:Squat cleansPush-ups ♀ 55 lb

8-9 am You have two options this morning!1- a flushing/recovery wod for those that did yesterdays ‘12 barbells of Christmas’2- for those that couldn’t come

Like the song and the original “12 Days of Christmas” WOD complete each exercise in ascending order then work back down to 1, adding one

6:30-9 am Power snatch 3-3-3-3-3 repsSnatch balance 2-2-2-2-2 repsSquat snatch 1-1-1-1-1 repsaka ‘snatch’…

6:30-9 am 5 rounds for time of:15 dumbbell hang power cleans10 dumbbell push presses5 rope climb up/downs ♀ 25-lb DBs ♂ 35-lb DBs Beginner Option:3

6:30-9 am 5 rounds for time of:7 strict handstand push-ups14 GHD sit-ups Scale:5 rounds for time of:5 push-ups20 sit-ups

6:30-9 am GwenClean and jerk 15-12-9 reps Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping.

6:30-9 am Complete as many rounds as possible in 20 minutes of:7 strict knees-to-elbows2 wall walks Scale:Complete as many rounds as possible in 15 minutes

8-9 am 7 rounds for time and load of: 30 double-unders3 hang squat snatches Scale: singles

6:30-9 am 5 rounds for time of:50-ft dumbbell front-rack lunge20 pull-ups ♀ 25-lb DBs ♂ 35-lb DBs Scale:3 rounds for time of:50-ft dumbbell front-rack lunge15

6:30-9 am Nancy 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