Tuesday, November 26, 2013

Colorado Open 2013 Last Workout

From the October Competition in Denver:

20 Power Cleans (115/75)
20 Front Squats 
20 Shoulder to Overhead
20 Front Squats
20 Power Cleans



Saturday, November 23, 2013

Pick a Partner, Pick a Ball

150 Russian Twists
150 Shoulder to Overhead
150 Basketball Chest Passes
10 Lengths of Overhead Walking Lunges
10 Lengths of Mat Push







Friday, November 22, 2013

Fit Friday

9-6-3

Thruster (135/95)
Bar Muscle-up





Wednesday, November 20, 2013

CrossFit Open #1 from 2010

AMRAP in 10 minutes:

15 Ground to Overhead (75/55)
30 Double Unders






Head, Shoulders, Knees and Toes

5 Rounds for Time:

5 Wall Climbers
10 Toes To Bar
20 Box Jumps




Tuesday, November 19, 2013

Monday, November 18, 2013

Testing Day

Testing for Level 1, 2, and 3 CrossFit Athletes

L-Hold
Shoulder Press
45 Thursters 
Max Pull-ups
Vertical Jump






Saturday, November 16, 2013

Snatch and Dice

EMOTM for 30 minutes

Odd minutes: Pull-ups (roll dice for # of pull-ups)
Even minutes: 1 Snatch (135/95)


      



Friday, November 15, 2013

Fight Gone Wild

Fight Gone Bad Style Workout
2 Rounds for Reps
Work for 1 minute at each Station
 Rest 5 minutes between Rounds

Row for Calories
Pull-ups
Double Unders
Step-ups with KB's (53/35)
Sit-ups
Push Press (65/45)
Med Ball Cleans
Atlas Stone Lifts
Bent Over Row (45/35) 
Curls (30/20)





Wednesday, November 13, 2013

JT's Nephew

AMRAP in 12 minutes

3,6,9,12,15,18,21.....

Handstand Push-ups
Ring Dips
Push-ups





Telluride CrossFit Athletes take the Podium in October


Just in case you weren't aware, our athletes kick serious ass

Tuesday, November 12, 2013

Veterans Day

Air Force

20 Thrusters (95/65)
20 Sumo Dead-lift High Pulls
20 Push Jerks 
20 Overhead Squats
20 Front Squats

* 4 burpees every minute on the minute




Weekend Warrior

EMOTM for 15 minutes

3 Dead-lifts (225/155 or 80-90% of 1RM)
5 Pull-ups


Monday, November 11, 2013

Lurong Workout #10 (final wod)

AMRAP in 5 minutes

10, 8, 6, 4, 2 Hang Power Clean (135/95)
20, 40, 60, 80, 100 Meter Shuttle Sprint






Lurong Workout #9

AMRAP in 12 minutes:

100 Kettlebell Swings (53/35)
100 Burpees

*partition the movements as needed