CrossFIt ESTES PARK, REAL FITNESS FOR REAL LIFE
OUR WOD
Saturday January 28
8-9 am DT5 rounds for time of: 12 deadlifts9 hang power cleans6 push jerks ♀ 105 lb ♂ 155 lb Scale: weight
Friday January 27
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
Wednesday January 25
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
Monday January 23
6:30-9 am 6-5-4-3-2-1 reps for time of:Strict muscle-up scaleBodyweight front squats
Saturday January 21
8-9 am For time: 21 squat snatches42-cal row15 squat snatches30-cal row9 squat snatches18-cal row ♀65 lb ♂ 95 lb Scale: weight
Wednesday January 18
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
Monday January 16
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
Saturday January 14
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
Friday January 13
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,
Wednesday January 11
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
Monday January 9
6:30-9 am Pull-up ladderRest 5 minutes1/2 bodyweight overhead squat ladder Scale:Ring row ladderRest 5 minutesEmpty barbell overhead squat ladder
Saturday January 7
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
Wednesday January 4
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
Monday January 2
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
Saturday December 31
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
Friday December 31
6:30-9 am The perfect way to end the year, heavy dead! Deadlift5-5-5-5-5
Wednesday December 28
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
Monday December 26
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
Saturday December 24
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
Friday December 23
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
Wednesday December 21
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’…
Monday December 19
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
Friday December 16
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
Wednesday December 14
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.
Monday December 12
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
Saturday December 10
8-9 am 7 rounds for time and load of: 30 double-unders3 hang squat snatches Scale: singles
Friday December 9
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
Wednesday December 7
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
Saturday December 3
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
Friday December 2
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
Wednesday November 30
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
Monday November 28
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
Saturday November 26
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,
Thursday November 24
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
Wednesday November 23
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
Monday November 21
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
Saturday November 19
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
Wednesday November 16
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
Monday November 14
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
Saturday November 12
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.
Friday November 11
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
Wednesday November 9
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
Monday November 7
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
Saturday November 5
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
Friday November 4
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
Wednesday November 2
6:30-9 am 7 rounds12 burpee pull-upsRest 2 minutes Scale:7 rounds: 10 ring rows, 10 pushups, rest 1 minute
Monday October 31
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 ♂
Saturday October 29
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 ♂
Friday October 28
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
Monday October 24
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
Saturday October 22
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
Friday October 21
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
Monday October 17
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
Saturday October 15
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,
Friday October 14
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
Wednesday October 12
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♀
Saturday October 8
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
Friday October 7
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
Wednesday October 5
At gym wod6:30-9 am Lunge 250 meters Scale:150 meters Scale distance to complete workout in 15 minutes or less.
Monday October 3
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
Saturday October 1
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
Wednesday September 28
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
Monday September 26
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
Saturday September 24
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
Friday September 23
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
Wednesday September 21
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
Saturday September 17
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
Friday September 16
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.
Wednesday September 14
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
What are the benefits of joining a community-based fitness gym?
First and foremost, offers the best value for your money, compared to any other type of gym. The primary reason is that we are locally