CrossFIt ESTES PARK, REAL FITNESS FOR REAL LIFE

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

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

8-9 am Complete as many rounds as possible in 12 minutes of:7 box jumps14 kettlebell swings ♀ 24-in box, 16-kg KB♂ 30-in box, 24-kg KB

6:30-9 am 3 rounds for time of:400-m run25 wall-ball shots15 hanging knee raises ♀ 14-lb ball ♂ 20-lb ball Scale:WeightToes to post

6:30-9 am CrossFit Total Back squat, 1 repShoulder press, 1 repDeadlift, 1 rep Scale:Back squat 3-3-1-1 repsShoulder press 3-3-1-1 repsDeadlift 3-3-1-1 reps

6:30-9 am Jackie scaled-For time: 1,000-meter row50 thrusters30 pull-ups ♀ 22 lb ♂ 35 lb Scale:For time: 800-meter row35 thrusters20 assisted pull-ups ♀ 12 lb

8-9 am 6-8 kb snatch to windmill6 scap pull-upsRest 20 seconds12-16 gorilla kb rows6 scap pull-upsRest 30 seconds8 kb clean to squat, 1 arm swing,

Special Thanksgiving WOD 8-9 am Thanksgiving WOD:“Thanksgiving Dinner”Cocktails:600meter runAppetizers:5 Rounds of5 pull ups10 push ups15 squatsMore Cocktails:4 Rounds of8 DB Thrusters10 KB SwingsThanksgiving Dinner:3 Rounds

6:30-9 am Complete as many rounds as possible in 12 minutes of:10 GHD sit-ups10 left-arm dumbbell snatches10 right-arm dumbbell snatches ♀ 25-lb DB ♂ 40-lb

21-15-9 reps for time of:Echo Bike caloriesSnatches ♀ 55 lb ♂ 75 lb scale:15-12- 9 reps for time of:Echo Bike caloriesSnatches ♀ 35 lb ♂ 45

8-9 am 18-15-12-9-6-3 reps for time of:Box jumpsRing push-ups ♀ 24-in box ♂ 30-in box Scale:15-12-9-6-3 reps for time of:Box jumpsRing knee push-ups♀ 15-in box

6:30-9 am MaryComplete as many rounds in 20 minutes as you can of: 5 handstand push-ups10 single-leg squats, alternating15 pull-ups Scale:Complete as many rounds in

6:30-9 am 4 rounds for time of:1 minute L-sit hold, bent knees400-m run Scale:3 rounds for time of:1 minute seated leg raises400-m run

8-9 am 5 rounds for time of:5 deadlifts10 burpees ♀ 155 lb. ♂ 225 lb. Scale:5 rounds for time of:5 deadlifts5 burpees ♀ 95 lb.

6:30-9 am Complete as many rounds as possible in 15 minutes of:7 muscle-ups scales36 kettlebell swings ♀ 35-lb KB ♂ 52 lb KB Scale:Complete as

6:30-9 am 3 Max sets of handstand push-ups or inverted holdsShoulder press3-3-3-3-3 Scale:3 max sets of push-upsShoulder press3-3-3-3-3

6:30-9 am Complete as many rounds as possible in 12 minutes of:
3 strict rope climbs, started to standing with feet directly under the rope
50 double-unders

8-9 am Clean & Jerk3-3-3-3-3 Scale:Work in mechanics and technique with a much lighter weight and finding problem areas in the movement

6:30-9 am Complete as many rounds as possible in 20 minutes of:500-m row25 single-leg squats, alternating10 squat snatches ♀ 75 lb ♂ 115 lb Scale:Complete

6:30-9 am 7 rounds12 burpee pull-upsRest 2 minutes Scale:7 rounds: 10 ring rows, 10 pushups, rest 1 minute

6:30-9 am Ten 1-minute rounds of:60-yard shuttle sprint (5 yards, 10 yards, 15 yards)3 deadliftsMax Bike caloriesRest 2 minutes between rounds. ♀ 175 lb ♂

8-9 am 21-18-15-12-9 reps for time of:Pull-upsDumbbell thrusters ♀ 25-lb DBs ♂ 35-lb DBs Scale:21-15-9 reps for time of:Jumping pull-upsDumbbell thrusters ♀ 10-lb DBs ♂

6:30-9 am For time:Row 500 meters30 ¾ bodyweight bench pressesRow 1,000 meters20 ¾ bodyweight bench pressesRow 2,000 meters10 ¾ bodyweight bench presses Scale:For time:Row 250

At gym wod6:30-9 am Complete as many rounds as possible in 6 minutes of:12 power cleans21 squats ♀ 105 lb ♂ 155 lb Scale:Complete as

at gym wod 8-9 amComplete as many rounds as possible in 10 minutes of:10 ring dips10 box jumps10 toes-to-bars♀ 24-in box ♂ 30-in boxScale:Complete as

At gym wod6:30-9 am 4 rounds, each for time, of:10 handstand push-ups20 deadlifts (95/135 lb)30 sit-ups40 double-unders Scale:3 rounds, each for time, of:20 elevated pushups20

At gym wod6:30-9 am Back squat3-3-3-3-3

At gym wod6:30-9 am 3 rounds for time of:15 squat cleans15 pull upsRun 400 meters ♀ 35 lb ♂ 45 lb Scale up: heavier Cleans

20 minute time cap 2 rounds for time:35 burpee box jump-overs50 double-unders75 wall-ball shots ♀ 20-in box, 14-lb ball, 10-ft target♂ 24-in box, 20-lb ball,

At gym wod6:30-9 am For max reps:1,500-m row Max-rep push-ups in the time remaining ​​♀ 10-minute time cap♂ 9-minute time cap Scale: 1k row

At gym wod6:30-9 am From 0-2 minutes:10 thrustersMax-rep assisted pull-ups in the time remainingRest 2 minutesFrom 4-6 minutes:10 assisted pull-upsMax-rep thrusters in the time remaining♀

At gym wod8-9 am ‘Annie’ scaled 30-25-20-15-10Double-UndersSit-Ups Further scale:30-25-20-15-10Single-UndersAnchored Sit-Ups This fast workout is a descending rep couplet, intended to be a sprint. At the

At gym wod6:30-9 am 21-15-9 reps for time of:Left-arm kettlebell snatchesRight-arm kettlebell snatchesPull-ups ♀ 12-kg KB ♂ 16-kg KB Scale:15-12-9 reps for time of:Left-arm kettlebell

At gym wod6:30-9 am Lunge 250 meters Scale:150 meters Scale distance to complete workout in 15 minutes or less.

At gym wod6:30-9 am Complete as many rounds as possible in 20 minutes of:8 handstand push-ups6 bar muscle-ups4 power cleans ♀ 115 lb ♂ 175

At gym wod8-9 am Complete as many rounds as possible in 12 minutes of:5 deadlifts10 weighted box step-ups ♀ 135-lb deadlift, two 20-lb DBs, 20-in

At gym wod6:30-9 am Over head squat3-3-3-3-3

At gym wod6:30-9 am Complete as many rounds as possible in 30 minutes of:1,000-m bike2 weighted pull-ups, ♀20 lb/♂30 lb4 strict pull-ups6 kipping pull-ups Trainer

At gym wod6:30-9 am 4 rounds for time of:15 push jerks50 squats ♀ 95 lb ♂ 135 lb Scale:3 rounds for time of:10 push jerks25

At gym wod6:30-9 am With a partner, 5 rounds for time of:24 double-unders (each)19 toes-to-bars (total)2 clean and jerks (total)400-m run (together) ♀ 105 lb

At gym wod6:30-9 am On the Concept2 rower:Pull a sub-1:35/500-m pace for as long as possibleRest 3 minutesPull a sub-1:40/500-m pace for as long as

At gym wod6:30-9 am 3 rounds for time of: 400-m run15 sumo deadlift high pulls15 thrusters ♀ 65 lb ♂ 95 lb Scale:3 rounds for

at gym wod 6:30-9 am Front squat 5-5-5-5-5

At gym wod8-9 am 40-30-20-10 reps for time of:GHD sit-upsDumbbell deadlifts ♀ 35-lb DBs ♂ 50-lb DBs Scale:40-30-20-10 reps for time of:Sit-upsDumbbell deadlifts ♀ 10-lb

At gym wod6:30-9 am Hang squat snatch3-3-3-3-3-3-3 Scale:Same rep count but use a pvc pipeThen do to scheme with a front squat.

At gym wod6:30-9 am Complete as many rounds as possible in 20 minutes of:30-second handstand hold30-second squat hold30-second L-sit hold, knees bent30-second chin-over-bar hold Scale:Complete

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