Tuesday, March 22, 2011

CrossFit Open WOD #1

AMRAP in 10 minutes:

30 Double Unders
15 Power Snatch (75/55)




Handstand Push-ups
Ring Dips

3 Rounds for time:

7 Muscle-ups
20 Dead-lifts (225/155)
30 Walking Lunges

After a ton of hard work (he got it on his 5th or 6th attempt ever) Chris White gets his first Muscle-up.

Monday, March 21, 2011

Fran for Kids and Max Box Jump



Thrusters (35 lbs.)

Max Box Jump

Core Every Minute

Every minute on the minute for 20 minutes:

2 Handstand Push-ups
4 Toes to Bar
6 Arch-ups

Monday, March 14, 2011

Gymnastics Skill Day

Thanks to everyone from Durango, Ouray, and Telluride who came to our gym to improve their gymnastics skills and ability. We spent 3 hours working on bars, rings, floor, vault, and beam. We worked on back handsprings, muscle-ups, kips, swings, handstands, press to handstand, etc. Hope everyone was able to walk away more confident than the day before.

20 Seconds of Cindy movements

AMRAP in 15 minutes:

20 Seconds of Pull-ups
20 Seconds of Push-ups
20 Seconds of Squats

1 Rep Max Thruster and Power Snatch

Wednesday, March 9, 2011

Throwdown Series WOD

50 Wall Ball Shots

3 Rounds for time of:

30 Double Unders
15 Toes to Bar
10 Front Squats (135/95)

Immediately after you call "time" you have 3 minutes to establish a 1 rep max clean

WOD from Ohio

Pre WOD:

Push Jerk


6 Rounds of:

3 Push Jerks (135/95)
6 Chest to Bar Pull-ups
9 Clapping Push-ups

Monday, March 7, 2011

"Please no legs on a Powder Day"

3 Rounds of:

10 Handstand Push-ups
20 Burpees
10 Toes to Bar
20 Clapping Push-ups

Mobility WOD:

Frog Stretch
Foam Roller on Inner Thigh
Reverse Ballerina

Masters WOD #7

In 12 minutes:

Row 1K

In the time remaining complete as many reps of:

7 Push Press from behind the neck
7 Pull-ups

Team Up

In groups of three with only one person working at a time:

100 L Pull-ups
200 Push-ups
300 Waiter Walks
400 Box Jumps
500 Double Unders

Tuesday, March 1, 2011

OH Squats and SDHP


Sumo Dead-lift High Pull (95/65)
Overhead Squat (95/65)