CrossFIt ESTES PARK, REAL FITNESS FOR REAL LIFE
OUR WOD
Friday June 2
6:30-9 am 4 rounds, each for time, of:500 m rowRest 2 minutes Scale:350-m rowRest 2 minutes
Monday May 29
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
Saturday May 27
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,
Friday May 26
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
Wednesday May 24
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
Monday May 22
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
Saturday May 20
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
Friday May 19
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
Wednesday May 17
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
Monday May 15
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
Saturday May 13
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
Wednesday May 10
6:30-9 am 30 strict handstand push-ups for time Scale:30 honest push-ups for time
Saturday May 6
8-9 am You have a choice! So to speak…20 minutes on your choice:BikeRowJump ropeJumping jacksRun
Friday May 5
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
Wednesday y 3
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
Wednesday April 26
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,
Monday April 24
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
Saturday April 22
8-9 am 5 rounds 6 staggered stance rows to tactical press, alternating sides6 sprawl to deadlifts6 Snatch to windmillRest 60 seconds
Friday April 21
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.
Wednesday April 19
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
Monday April 17
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:
Saturday April 15
8-9 am 3 rounds of:1 minute of rowing1 minute of burpees1 minute of jump rope1 minute of rest
Monday April 10
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
Saturday April 8
8-9 am 15 candlesticksRow 600 m15 candle sticks Scale:5 sets of 15Ring rowsSupported ring dipsThen,Row 350 m for time
Friday April 7
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
Monday April 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
Saturday April 1
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
Friday March 31
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)
Wednesday March 29
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
Monday March 27
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
Saturday March 25
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
Wednesday 22
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
Monday March 20
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
Saturday March 18
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
Friday March 17
6:30-9 am What’s the perfect for WOD for our new event in town? Deadlift3-3-3-3-3-3-3
Wednesday March 15
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
Monday March 13
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
Saturday March 11
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
Wednesday March 8
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
Monday March 6
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
Saturday March 4
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
Monday February 27
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
Saturday February 25
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
Friday February 24
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
Wednesday February 22
Row 2,000 mRest 3 minutesRow 1500 mRest 2 minutesRow 1000 mRest 1 minuteRow 500 m
Saturday February 18
8-9 am CrossFit Open wod14 min time cap 60 cal row50 toes to bar40 wall balls30 Cleans20 muscle ups
Friday February 17
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
Wednesday February 15
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
Monday February 13
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
Saturday February 11
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
Friday February 10
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
Wednesday February 8
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
Monday February 6
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
Saturday February 4
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
Friday February 3
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
Wednesday February 1
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
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