Thursday, May 27, 2010

Shoulder Work

Warm up:

2 minute Jump Rope skills
Dynamic Stretching
Push-ups for form
Skill work (plank jump to squat)


AMRAP in 20 minutes of:

200 meter sprint
15 Tuck-ups
15 Wall Ball
15 Shoulder Press (45/35)



For time:

1000 meter row

50 Thrusters (45/35)

30 Pull-ups

Short and Sweet


Burpees and Sit-ups


500 meter Row for time

Wednesday, May 19, 2010



On the minute every minute for 30 minutes:

5 Pull-ups
10 Push-ups
15 Squats

Triple Press

Warm Up:

Musical Mats (from CrossFit Kids)

Today's WOD is for weight, not for time:

5 Rounds

5 Shoulder Press
5 Push Press
5 Push Jerk

Run 200m between rounds
Try your best to not set down the bar

Friday, May 14, 2010





Wednesday, May 12, 2010

Windshield Wiper Wednesday

Three round for time:

25 Double-unders
25 Box Jumps
25 Windshield Wipers
25 Sumo Dead-lift High Pulls
25 Ring Push-ups
25 Med Ball Cleans

Tuesday, May 11, 2010

Every minute on the minute for 15 minutes:

1 Burpee
2 Toes to Bar
3 V-ups
4 Push-ups
5 Jumping Squats
1 Burpee


5 Rounds of:

20 Second Handstand holds directly into 
5 Handstand Push-ups

A case of the Mondays

Group Warm Up:

Push-up Line



Ring Rows
Shoulder Press
Sit-ups with KB's

Saturday, May 8, 2010

Saturday in the Park

Spring has finally hit Telluride. Lets get outside and play!

Sprint the length of the soccer field. Burpee Broad Jumps and Broad Jumps along the width of the field. At the corners perform the following movements over three laps:


KB Swings
Tricept Push-ups
Jumping Lunges
Bicycle Sit-ups

Lats on Fire

For time:

Run 800 meters
40 Pull-ups
Run 400 meters
30 Pull-ups
Run 200 meters
20 Pull-ups

Gymnastics Level 4 vs. CrossFit

In a group of 4 for 12 minutes:

Sprint 100 meters
Wall Ball (light with higher toss)

Keep track of total Wall Ball and Push-ups
Rotate when runner returns

Special thanks to the 5:15 CrossFit class who had to compete against our level 4 competitive gymnasts. It was a close race all the way to the finish. Both groups showed great form during the workout. 

Wednesday, May 5, 2010

Max Dead-lift

Record as many consecutive double-unders as possible in 5 minutes


5-4-3-2-1-1-1-1-1.............Max Dead-lift


2 minute Tabata Squats
Push Press (45/35)
2 minute Tabata Squats
Arch and Hollow Holds
2 minute Tabata Squats
Pledge Push-ups
2 minute Tabata Squats
AB Mat Sit-ups
2 minute Tabata Squats

Each athlete will skip one round of Tabata Squats and sub with a 2 minute Row

Tuesday, May 4, 2010

Widower Maker

2 Rounds of:

10 Handstand Push-ups
20 Box Jumps
30 Pull-ups
40 Push-ups
50 Double-unders
10 Knees to Elbows
20 Dips
30 Burpees
40 Sit-ups
50 Squats