Wednesday, October 28, 2009

WOD 10/28/09

Lil' Nate

AMRAP in 15 min

2 Muscle-Ups
4 Handstand Push-ups
8 Kettlebell Swings

WOD 10/27/09

WOD 10/26/09


Hearts = Burpees
Spade = Dips
Diamonds = Mountain Climbers
Clubs = Bicycles

All face cards are 10 and Aces are 15

WOD 10/24/09

Gymnastics Circuit 
AMRAP in 15 minutes

Plyo Jumps
3 Pull-up Pullovers
25 Pit Jumps
Plank Walks
15 sec. L-Holds
5 Handstand Push-ups
Inch Worm Push-ups

Friday, October 23, 2009

WOD 10/23/09



Double Unders

Then 10 muscle ups or 10 muscle up progressions!

Are your hands ripping or hurting?

Rage Fitness sells grips specifically for CrossFitters! They run about $12.00 and can be found at: 

make sure you purchase a pair of the wrist bands ($4.50) or they won't work correctly. 

Wednesday, October 21, 2009

Plum TV

Plum TV has ranked us as #1 in the 
"5 Best Things to do this Week in Telluride!"

Check out the clip:

WOD 10/21/09


OH lunges
Ball Cleans
Ring Dips

Then.....500M row for time!

WOD 10/21/09

Welcome back Thurk and Nichole! Nichole just received her CrossFit Nutrition Certification in Bozeman, MT.  
(Thurk looks a little nervous to be back)

WOD 10/20/09

TABATA style

20 seconds of work and 10 seconds of rest...for 4 minutes at each station

KB swings

WOD 10/19/09

5 Rounds for Time: 

15 Back extensions
15 Ring push-ups
15 OH squats
15 Double unders

WOD 10/17/09

For Time: 

50 Squats
100 M Run
40 Sit ups
100 M Run
30 Burpees
100 M Run
20 Ball Cleans
100 M Run
10 Clapping Push-ups

Friday, October 16, 2009

WOD 10/16/09

Fight Gone Bad!

Three rounds of one minute at each station:

Wall Ball
Sumo Deadlift High-Pull
Box Jumps
Push Press

Thursday, October 15, 2009

WOD 10/14/09


"Nichole" (light)

AMRAP in 15 minutes
Max Rep Pull-ups
400m Run

......Then Tabata Bottom to Bottom Squats

WOD 10/13/09

Front Squat
Hand Stand Push-ups
KB Swings
Toes to Bar

Monday, October 12, 2009

WOD 10/12/09

With a partner.....
2 minutes at each station
2 rounds of each exercise

*Partner pull-ups
*Box jumps
*Leg throw-downs
*Push-ups to failure
*Medicine ball sit-ups

Thursday, October 8, 2009

WOD 10/9/09

Muscle up progressions
We are going to start learning muscle ups today! We will start with the progressions. First, pulling yourself up with your legs on the ground, then attempting to do full body pull-ups on the bars, then trying a muscle up on the rings. Our overall goal is to give everyone an introduction to the technique used for preforming this dynamic men's gymnastic move on the rings. 

WOD 10/9/09       

150 Wall Ball shots for time


W.O.D. 10/7/09

25 Walking Lunges
50 Box Jumps
20 Double-unders
25 Ring dips
20 Knees to Elbows
30 KB Swings
30 Sit ups
20 Cleans
25 Back extensions
30 Wall Ball
3 Muscle ups

Wednesday, October 7, 2009

WOD 10/6/09

40 Double Unders

5 rounds of
7 Clapping Pull-ups
7 Ring Dips
7 Handstand Push-ups
7 Push Jerks

40 Double Unders

A BIG thanks to Ryan McGovern, Daniel & Diana Murray, Joel Nelson and John Dahl for helping us put up the uneven bars this weekend! What a project! 

Sunday, October 4, 2009

WOD 9/28/09

AMRAP in 20 minutes of

5 Pull-ups
10 Push-ups
15 Squats