Friday, July 30, 2010


20 Minutes
400 Meter Run
Max-Rep Pull-Ups

Triple Bypass


Double Unders
Box Jumps

Wednesday, July 28, 2010

Turkish Get-ups

For time:

10 Pull-ups
5 Turkish Get-ups
9 Pull-ups
5 Turkish Get-ups
8 Pull-ups
5 Turkish Get-ups
7 Pull-ups
5 Turkish Get-ups
...........until 1 Pull-up

Sprintin' Swinger

WOD part 1:

AMRAP in 10 minutes

10 KB Swings
Run 100 meters
* if there is no kettlebell avaliable do burbees while you wait

WOD part 2:

Every Minute on the Minute for 10 minutes

3 Power Cleans
3 Push Jerks

Monday, July 26, 2010

Chris, Are you OK?

Similar to Annie are you OK? Group Workout in teams of 4. Complete each movement and gather all members of your group before moving on. 


Thrusters (45/35)
Shoelace Sit-ups
KB Swings
One Legged Squats on Swing
Inverted Push-ups

Saturday, July 24, 2010

WOD and Potluck in Ophir

Thanks to everyone who made it up to Ophir on Friday evening for our first ever Ophir CrossFit WOD and Potluck. What better way to bring Crossfit to this small valley than by participating in a Fight Gone Bad style workout in Teri Savellis' back yard below beautiful Ophir Wall. We worked hard and ate well. We enjoyed chicken soup, salad, wraps, vegetables, gluten free cookies and more. The highlight of the night was watching Antoine climb to the top of a 10 meter rope ladder and back down with no legs. We look forward to offering more activities outside the gym. 

Friday Gone Bad

In this workout you move from each of five stations after a minute. Athletes will take a one minute break after completing five minutes of exercise. Three total rounds of the following:

Wall Ball (Reps)
Push-ups (Reps)
Suicide Sprints (Cones)
Jumping Lunges (Reps)
Sumo Dead-lift High Pull 70/53 (Reps)

The clock does not stop or reset during exercise. On call of "rotate" the athlete must move to the next station immediately for good score. One point is given for each rep, except for Suicide Sprints where each cone touch counts as a point. 

Wednesday, July 21, 2010

3 Rep Max Thruster

Warm Up: Tabata Sit-ups


Teffific Tuesday

Warm Up: Gymnastic Tumbling

10 Rounds for time:

1 Snatch
3 Back Squats
5 Ring Push-ups

Tuesday, July 20, 2010




21-15-9 reps of:
Handstand push-ups
Ring dips

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in 2005.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Post WOD workout:

50 KB Snatches

Monday, July 19, 2010

Doing Something during "Nothing Festival"

In groups of three complete the following exercises:

*One person in each group must be running 100 yards during workout
Other two athletes combine to reach the total below

200 Push-ups
200 Squats
200 Bicycle Sit-ups
200 Pull-ins on Swings
100 Walking Lunges
100 Back Extensions
100 Box Jumps
100 Burpees with all three members

The Triplet

Warm up: Tabata: Leg Throwdowns

AMRAP in Ten Minutes:

The Triplet

6 Squat Cleans (115/65)
12 Pull-ups
24 Double Unders

Wednesday, July 14, 2010

In the Cards

Split up into teams and complete a full deck of cards. Face cards are 10 reps. Aces will send one member of your team to the rowing machine until 1000m or another person draws an Ace, whatever comes first. 3....2.....1.....GO!

First time doing the Snatch in Telluride

4 Rounds for time:

3 Power Snatches
15 Overhead Squats
400 meter Run

Monday, July 12, 2010

Dead-lifts and Double Unders

50 Double Unders
5 Dead-lifts (225/155)
40 Double Unders
5 Dead-lifts
30 Double Unders
5 Dead-lifts
20 Double Unders
5 Dead-lifts
10 Double Unders
5 Dead-lifts

Heavy Pull-ups

Part 1:

5 Rounds

3 Weighted Pull-ups
5 Strict Pull-ups
7 Kipping Pull-ups

Part 2:


Box Jumps
Ring Dips
Toes to Bar