CrossFIt ESTES PARK, REAL FITNESS FOR REAL LIFE
OUR WOD
Friday March 29
6:30-9 am Grace 30 clean and jerks for time♀ 95 lb ♂ 135 lb5 minute time cap Scale: weight
Wednesday March 27
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
Tuesday March 26
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
Monday March 25
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.
Saturday March 23
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
Friday March 22
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
Thursday March 21
6:30-8:30 10 sets of the complex:1 power clean1 hang power clean1 split jerk
Wednesday March 20
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
Tuesday March 19
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
Saturday March 16
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
Thursday March 14
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)
Tuesday March 12
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
Monday March 11
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
Saturday March 9
7:30-9:30 am 20 min AMRAP300 m row10 deadlifts50 double unders Scale: weight, single unders
Friday March 8
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.
Friday March 8
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 5
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
Friday March 1
6:30-9 am Pause overhead squat 3-3-3-3-3 repsPower snatch + overhead squat 1-1-1-1-1 reps
Wednesday February 28
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
Monday February 26
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
Saturday February 24
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
Friday February 23
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
Wednesday February 21
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
Saturday February 17
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
Friday February 16
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
Wednesday February 14
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 ♀
Monday February 12
Complete 7 sets, not for time:3 back squats10 GHD sit-ups10 back extensions Scale: 2:1 abmat or hollow holds, Superman’s
Saturday February 10
7:30-9:30 am Elizabeth21-15-9 reps for time of:CleansRing dips ♀ 95 lb ♂ 135 lb Scale: 15-12-9, weight
Friday February 9
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
Wednesday February 7
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 ♀
Monday February 5
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
Saturday February 3
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
Friday February 2
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
Wednesday January 31
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,
Saturday January 26
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
Friday January 25
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
Wednesday July 24
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
Friday January 19
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
Wednesday January 17
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
Monday January 16
6:30-9 am 10 rounds1 minute standing hold Scale: weightScale up: pinch grip plates
Saturday January 13
8-9 am Cindy20 min AMRAP5 pull-ups10 pushups15 squats Scale: banded or ring rows, elevated,
Friday January 12
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
Wednesday January 10
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
Monday January 8
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
Friday January 5
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
Wednesday January 3
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
Monday January 1
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
Saturday December 30
8-9 am 3 rounds5 minute AMRAP1 minute rest Choice of running, rowing or AB
Friday December 29
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
Wednesday December 27
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
Friday December 22
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
Wednesday December 20
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
Monday December 18
6:30-9 am Complete as much as possible in 15 minutes of:Row 500 metersMax set push-ups Scale: elevated pushups
Saturday December 16
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
Wednesday December 12
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
Monday December 11
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 ♀
Saturday December 9
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
Wednesday December 6
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:
Monday December 4
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
Saturday December 2
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
Friday December 1
6:30-9 am For time:10 squat snatches, ♀ 65 lb ♂ 95 lb10 squat snatches, ♀ 75 lb ♂ 115 lb10 squat snatches, ♀ 85 lb
Wednesday November 29
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
Monday November 27
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
Saturday November 26
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
Thursday November 25
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
Monday November 20
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
Saturday November 18
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
Friday November 17
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 ♂
Wednesday November 15
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
Monday November 13
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,
Saturday November 11
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
Friday November 10
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
Wednesday November 8
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
Monday November 6
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
Saturday November 6
8-9 am 15 minutes to drill the press to handstandThen,15 minutes to build to a heavy single power snatch Scale: trainer will assist various scales,
Friday November 3
6:30-9 am Five 3-minute rounds of:10 front squats10 box jumpsRow for max calories. Rest 3 minutes between rounds. ♀ 95-lb squat, 24-in box♂ 135-lb squat,
Wednesday November 1
6:30-9 am AngieFor time:100 pull-ups100 push-ups100 sit-ups100 squats Scale:60/60/100/100Or50 each, scaled movement
Saturday, March.
Complete as many rounds as possible in 23 minutes: 16 shuttle runs (each 25-ft length is 1 rep)9 bar-facing burpees3 power cleans ♀105 lb ♂
Wednesday October 25
6:30-9 am 3 rounds for time of:30 dumbbell snatches30 toes-to-bars ♀25-lb DB ♂ 35-lb DB Scale:3 rounds for time of:20 dumbbell snatches20 hanging knee raises
Friday October 20
6:30-9 am For time:50 shuttle runs (1 rep = 50 ft)10 belt pulls25 bench presses10 belt pulls50 shuttle runs (1 rep = 50 ft) ♀
Wednesday October 18
6:30-9 am 5 rounds for total reps and L-sit hold seconds of:Thrusters, 15 secondsRest 45 secondsL-sit hold, bent at the knee, 15 secondsRest 45 seconds
Monday October 16
6:30-9 am 3 rounds for time of: Row 500 meters21 burpeesRun 400 meters Scale:3 rounds for time of:Row 350 meters12 burpeesRun 200 meters
Saturday October 14
8-9 am Complete as many rounds as possible in 5 minutes:30 double-unders5 power cleans ♀ 75 lb ♂ 115 lb Scale;Complete as many rounds as
Friday October 13
6:30-9 am ChelseaEvery minute on the minute for 30 minutes perform: 5 pull-ups10 push-ups15 squats If you fall behind the clock, keep going for 30
Wednesday October 11
6:30-9 am Is a ‘close your adventure day’! Either: Dumbbell clean and jerk 5-5-5-5-5 repsDeadlift 5-5-3-3-1-1-1 reps Or Support John in attaining his Murph goal
Monday October 9
6:30-9 am 3 rounds for time of:20 kettlebell swings20 sit-ups20 hip extensions20 hanging knee raises ♀ 12-kg KB ♂ 16-kg KB Scale: weight, toes to
Saturday October 7
8-9 am Row 19 calories4 rounds8 deadlifts 95/135 lbs2 buroees2 rounds41 ring rows1 burpee