CrossFIt ESTES PARK, REAL FITNESS FOR REAL LIFE

OUR WOD

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

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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

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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

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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

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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

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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 ♀

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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

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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,

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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 ♀

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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

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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:

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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

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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

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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

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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

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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

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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 ♂

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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

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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,

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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

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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

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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,

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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,

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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 ♂

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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

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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

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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

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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

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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

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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

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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

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Monday October 2

6:30-9 am For time:Move 500 lb of odd objects 50 yards out and 50 yards back. Use plates, dumbbells, sandbags, firewood, or whatever you can

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Friday September 29

6:30-9 am 12-minute AMRAP:8 dumbbell snatches, arm 18 overhead walking-lunge steps, arm 18 dumbbell snatches, arm 28 overhead walking-lunge steps, arm 220 crossovers ♀ 35

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Saturday September 16

For 15 minutes:Toes-to-bar ladder + burpees For the ladder pattern, perform one toes-to-bar the first minute, followed by max reps burpees. Perform two toes-to-bars the

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Friday September 15

6:30-9 am For time:Row 2,000 meters50 wall-ball shotsRow 1,000 meters35 wall-ball shotsRow 500 meters20 wall-ball shots ♀ 10-lb ball to 9 ft♂ 14-lb ball to

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Wednesday September 13

6:30-9 am Diane21-15-9 reps for time of:DeadliftsHandstand push-ups ♀ 155 lb ♂ 225 lb Scale:21-15-9 reps for time of:DeadliftsAssisted push-ups ♀ 75 lb ♂ 115

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Monday September 11

6:30-9 am 3 rounds (without a weight vest) for time of:1K run5 muscle-ups 100 squats Scale:3 rounds (without a weight vest) for time of:500-m run10

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Saturday September 9

8-9 am Starting with a 6-minute time cap, complete as many reps as possible of:5 wall walks50 double-unders15 snatches (65/95 lb)5 wall walks50 double-unders12 snatches

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Wednesday September 6

6:30-9 am For time:Run 800 meters20 single-arm dumbbell snatches, alternating20 double dumbbell squat cleans100 sit-ups20 double dumbbell squat cleans20 single-arm dumbbell snatches, alternatingRun 800 meters

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Monday September 4

6:30-9 am Partner Workout 9 Rounds For Time: 5 x Synchronized Thrusters @96/65 18 x Hang Power Cleans @95/65 (split with partner as needed) 8

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Friday September 1

6:30-9 am 10 rounds for time of:5 pull-ups5 push-ups 5 rounds for time of:10 hollow rocks10 back extentions 2 rounds for time of:25 wall-ball shots25

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Wednesday August 30

6:30-9 am Complete as many reps as possible in 15 minutes of:5 burpees10 shuttle runs (1 rep=50 ft) Immediately followed by:5 minutes to establish:1-rep-max thruster

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Saturday August 26

8-9 am Complete as many rounds as possible in 20 minutes of:200-meter farmers carry100-meter walking lunge50-meter bear crawl ♀ 30-lb DBs ♂ 45-lb DBs Scale:Complete

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Friday August 25

6:30-9 am Weighted chest-to-bar pull-up 1-1-1-1-1 repsWeighted dip 1-1-1-1-1 repsRun 1 mile for time Scale:Jumping pull-ups, slow descentJumping dips, slow descentJog 1/2 mile

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Wednesday August 23

6:30-9 am Cindy XXX Complete as much as possible in 20 minutes of:10 pull-ups20 push-ups30 squats15 pull-ups30 push-ups45 squats20 pull-ups40 push-ups60 squats 25 pull-ups50 push-ups75

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