Thursday, September 27, 2012

Power = (Force x Distance) / Time

7 Rounds for Reps:

15 Seconds of Dead-lifts (185/115)
45 Seconds of Rest
15 Seconds of Box Jumps
45 Seconds of Rest

First Snow


Toes to Bar
Sit-up Med Ball Toss
Lateral Ski Jumps
Double Unders

Tuesday, September 25, 2012

Monday Runday (Max Broad Jump)

2 Rounds for Time:

Run 10 yards and back and perform 1 Burpee
Run 20 yards and back and perform 2 Burpees
Run 40 yards and back and perform 4 Burpees
Run 80 yards and back and perform 8 Burpees
Run 40 yards and back and perform 4 Burpees
Run 20 yards and back and perform 2 Burpees
Run 10 yards and back and perform 1 Burpee

Each run is every minute on the minute
10 pull-up penalty if you unable to complete a full round

7 Attempts at Max Standing Broad Jump

Toss, Slam, Flip and Swing

AMRAP in 20 minutes:

15 Kettlebell Swings
15 Slam Ball
15 Wall Ball Shots
3 Tire Flips

Thursday, September 20, 2012

Lean into it!

EMOTM for 20 minutes:

Sprint 50 Yards
10 Hand Release Push-ups

Patrick Ledwith Muscle Up

Patrick on his first ever muscle up early this week. He has been working really hard on perfecting his form in every movement in the gym and now he has another gymnastic skill under his belt. Nice Job!

Clean n' Run

Three rounds for time: 

21 Power Cleans (155/105)
400m Run

Pork Belly

Sunday, September 16, 2012

SQT x 2

3 Rounds for Time: 

10 Snatch (95/65)
200m Shuttle Sprint

then rest exactly 5 minutes and perform

3 Rounds for Time: 

10 Clean and Jerks (95/65)
200m Shuttle Sprint

The Carl Weathers

3 Rounds for Time:

800m Run
30 Front Squats (135/95)
15 Pull-ups
5 Wall Climbs

Dead-lift Strength


5x5 @ 65% of 1RM
5x3 @ 75% of 1RM
5x1 @ 85% of 1RM

William "PR" Purdy

Triple Partner Fran

Work with a partner to complete three rounds of Fran. One athlete works on the Thrusters and Pull-ups while the other runs 400 meters. Switch after each run is completed. 

Three Rounds: 


Thrusters and Pull-ups

GSCF Challenge

This summer 7 athletes from our gym (and Tara from GSCF) competed in an all  day team CrossFit competition in Glenwood Springs. Events included the 31 Heroes workout, 90 seconds of ground to shoulder with an atlas stone, 2 rep max weighted pull-up, max effort lift (snatch, jerk, thruster, and clean), and a 12 minute AMRAP of dead-lift, dumbbell swing, toes to bar, and burpees. We had a blast and our masters team took 2nd place overall. 

Monday, September 10, 2012



Squat Cleans (135/95)
Ring Dips

The Seven

Seven Rounds for time: 

7 Handstand Push-ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/200)
7 Burpees
7 Kettlebell Swings
7 Pull-ups

Friday, September 7, 2012



5 x 5 @ Barbell
5 x 5 @ 65% of 1RM
5 x 3 @ 75% of 1RM
5 x 1 @ 85% of 1RM


Play Volleyball or Hooverball