Thursday, April 29, 2010

Justin Van Saghi

Congratulations to Justin Van Saghi for graduating from infantry school last weekend!

Justin is a hard worker in the gym, on the river, and now serving for the military. We miss your high burpees, heavy dead-lifts, and positive attitude. Good luck on your mission to become a Green Beret. 

Heavy Thrusters

Thusters (95/135) 10, 8, 6, 4, 2 reps
Double Unders 50, 40, 30, 20, 10 reps

Tuesday, April 27, 2010

Run and Pull

For time with a Partner:

Complete 100 Deadlifts (3/4 body weight)

One person will Run 200 meters while the other is dead-lifting, then switch


3 Forward Rolls
3 Dive Forward Rolls
3 Handstands
3 Handstands to Forward Rolls

Diana Murrays' last workout at CF Telluride

6 Rounds for Time of:

6 Clean and Jerk (95/135)
6 Ring Push-ups
6 Burpees



Medicine Ball Cleans
Front Squats (65/95)
Box Jumps

After each round complete 4 passes (40 ft.) of mat pushes

Wednesday, April 21, 2010

Shoulder Press

Strict Shoulder Press


Tabata V-ups and Pull-ups

Jamaican Me Stronger

WOD 4-20-10

40 Double Unders
40 Clapping Push-ups
40 Burpees
40 Ring Dips
40 Push Press (45/35)
40 Knees to Elbows

Welcome Back from Break


KB Clean and Press
Strict Pull-ups

Saturday, April 3, 2010

Burpee Challenge and Extra Credit

50 Day Burpee Challenge

We started on the 15th of March. Each day do one more than you did the day before. You can break them up however you like. If you miss a day add it to your next day. April 1st was day 18. Mark it on your calendar and have fun.

Spring Break Extra Credit

Get a sweet picture of yourself doing a handstand at a scenic landmark. If you are unsure what I mean just go to the CrossFit main site and browse the WOD's. 

Three's Company

Threes Company

With a group of 3-4 complete the following list in order:

100 Wheelbarrow Walks (each step with your hand is a rep)
200 Leg Throw-downs (body must rise off ground to shoulders/candlestick position)
300 Box Jumps (get creative and find something you can jump onto without breaking it or it breaking you)
400 Weighted Lunges (find something heavy, pick it up, and start lungeing)

Push This!

Push This!

4 rounds for time of:

10 Handstand Push-ups
20 Second Handstand Hold
30 Push-ups



Split a full deck of cards into two equal halves
With a partner or team, flip two cards and perform the higher card. (do this by yourself with 1/2 deck - unless you're feeling like a the whole thing!)
Face cards are worth 10 reps and aces 15 reps. 

Hearts: Mountain Climbers (jumping lunges)
Diamonds: Bicycle Sit-ups (shoulder blades off ground)
Spades: Candlestick Jumps (ground to standing to jump)
Clubs: Tricep Push-ups

Last Run on Bushwhacker

Last Run on Bushwhacker

AMRAP in 12 Minutes of:

6 Walking Lunges
3 Burpees 

(This WOD could bring your back up to par with the Burpee Challenge. 25 Rounds will make 75 Burpees. Never too late to jump back in. Don't quit while it is easy to catch up. Burpees in a workout DO count towards your daily total.)

Get Creative

Create your own WOD

Make up a workout of you own while you are on Spring Break. Think about the combinations of Gymnastics, Weightlifting, and Cardio/Endurance.  Will it be a task oriented WOD (e.g. 30 Muscle-ups for time or 21-15-9 Thrusters) or will you choose to do a timed WOD (e.g. TABATA Sit-ups or As Many Rounds As Possible in 20 minutes of 500 meter Rows and 10 Pull-ups). Will you go on a run? How long and how far? Lift some heavy boulders, hold your breath and run into the ocean for distance? Challenge yourself to a new sport while at an exotic place. Be creative with your surroundings and availability of equipment. 




Clapping Push-ups
Jumping Squats


45 V-ups
45 Tuck-ups
45 Hollow Body Rockers

Friday, April 2, 2010


In memory of Joshua Hager who was killed February 22, 2007 in Iraq.



21 Overhead Squats (95)
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups