Wednesday, September 29, 2010

Keystone Gorge Loop Trail Run

Today's WOD:
Run the Keystone Gorge Loop Trail for time. It's in our backyard!!!

Tuesday, September 28, 2010

Uncompaghre Mesa Team Fitness Challenge 2010

A couple of weekends ago CrossFit Agoge in Montrose sponsored a race on the mesa above town. 14 teams competed in the 5k run/CrossFit challenge. Telluride took first place (1st) overall with the strong and efficient teamwork of Joel Nelson, Mike Delsart, Chris Norton, and Andrew Brachle. They solved riddles, climbed a 20ft. cargo net, lifted and transported 100 lb. sandbags, ran past mountain lions, and swung kettlebells to victory.  Wish you all could have been there with us. Big thanks to John, Kelli, and all of the volunteers who made this great event happen. We had a blast!

Pyramid of Death

Complete the following for time:

10 Overhead Squats (85/55)
20 Ring Dips
30 Wall Ball Shots
40 Pull-ups
50 Jumping Squats
50 Push-ups
40 Pull-ups
30 Wall Ball Shots
20 Ring Dips
10 Overhead Squats

Lift n' Push

10 Rounds for time:

15 Dead-lifts (135/85)
15 Push-ups

Monday, September 27, 2010

Dive Bomb Push-ups

AMRAP in 20 minutes of 

Sprint 200 meters
10 Dive Bomb Push-ups
20 Walking Lunges
30 Hollow Body Rockers
40 Single Unders or 20 Double Unders

3 Rep Max Dead-lift

Pre WOD:
TABATA Squat Therapy

Cheese Wedge Push 
Broad Jumps

WOD from CrossFit main site 9/19/2010

5 Rounds of

3 Deadlifts
Max  rep Handstand Push-ups

Work for Thirty, Rest for Thirty

Pre WOD:
100 Double Unders for Time

Wednesday WOD
Work for 30 seconds
Rest for 30 seconds

3 Rounds for Reps of:

Med Ball Cleans

Post WOD:
100 Double Unders for Time

Three Rounds of Thirty

3 Rounds for time:

400 Meter Run
30 Box Jumps
30 Push Press (75/45)
30 Toes to Bar

Team Cindy

In teams of three work together as fast as possible to complete:

AMRAP in 20 minutes

5 Pull-ups
10 Push-ups
15 Squats

Monday, September 20, 2010

Tabata Blues and Brews


15 Turkish Get-ups with your shoe


Med Ball Slams
Tuck on Rings
KB Dead-lifts

Post WOD

15 Turkish Get-ups with weight

Thirsty Thirty

30 Push-ups
30 Box Jumps
30 Sit-ups
30 Pull-ups
Run 800 meters around complex
30 Push-ups
30 Box Jumps
30 Sit-ups
30 Pull-ups
Run 800 meters around complex
30 Push-ups
30 Box Jumps
30 Sit-ups
30 Pull-ups

Tuesday, September 14, 2010

Mary with Kettelbells

Warm Up:

2 minute TABATA
Candle Sticks with one leg

AMRAP in 20 minutes

5 Handstand Push-ups
10 Pistols
15 KB Swings

Monday Sevens

7 Rounds for time:

7 Overhead Squats (95/65)
7 Box Jumps
7 Clapping Push-ups

Polish Burpees

Polish Burpees

100 Burpees for time*
*Every minute on the minute complete 10 Double Unders



30 Body Weight Dead-lifts

Thursday, September 9, 2010

Strength vs. Cardio Cuplet


Strict Pull-ups
Push-ups (hands release from floor at bottom)



Walking Lunges
Ab Mat Sit-ups

Day after Labor Day

Row 500 Meters
10 Ring Dips
5 Squat Cleans (135#)
20 Pull-ups
5 Push Jerks (135#)
30 Push-ups
5 Power Snatches (135#)
40 Box Jumps
5 Overhead Squats (135#)
50 Double Unders
Row 500 Meters

Jud Wiebe Trail Run

Todays Saturday WOD is a 3 mile loop run of the Jud Wiebe Trail on the north side of Telluride. Total elevation gain is 1,140 with beautiful views of our little town.

Friday, September 3, 2010

Lats on Fire

Warm Up:

Tabata Wall Ball Shots (Double Squats)


800 Meter Run
40 Pull-ups
400 Meter Run
30 Pull-ups
200 Meter Run
20 Pull-ups

Thursday, September 2, 2010

Max Clean

Warm Up

Junk Yard Dog
Burgener Warm Up


5 Med Ball Cleans
5 Bar Cleans
5 Med Ball Cleans
3 Bar Cleans
3 Med Ball Cleans
3 Bar Cleans
3 Med Ball Cleans
1 Rep Bar Clean until Max is Found