Monday, January 31, 2011

Looking outside the "box" canyon

Attention Telluride CrossFit athletes. During the month of February we are going to look outside our box for our daily workouts. Each day of the week we will pick a workout from another CrossFit site to supplement our daily routines. We also want to continue our mobility ( every Monday, Wednesday, and Friday. We will choose workouts off the following websites and try to pick something they did in the last week, sometimes the same WOD for that day. Here we go:

Monday: Main Site Monday (
Tuesday: CrossFit Gymnastics WOD (
Wednesday: Master WOD for athletes 45+ (
Friday: CrossFit Football Friday (
Saturday: SealFit, Skill, or Special WOD (

Please take a few moments to check out these web sites. They are packed full of information. Kelly Starrett is fantastic on the mobility wod. He does most of his work with a lacrosse ball and bands. These are all things you can do at home to help you later in the gym and in life. Enjoy!

Saturday, January 29, 2011

Birthday WOD

In teams of three

Part 1:
Lift 6,000 lbs. from ground to overhead as a team

Part 2:
Each member of each team must complete 10 rounds of Cindy
(5 pull-ups, 10 push-ups, 15 squats)

Part 3:
Each team member must move through the "spider web" without touching the web

Part 4:
As a team, elevate two members off the ground and sing Happy Birthday to both Heather and Lee without touching the ground

Friday, January 28, 2011


For Sparta, for Time:

25 Pull-ups
50 Dead-lift (135/95)
50 Push-ups
50 Box Jumps
50 Floor Wipers
50 Clean and Press (35/20)
25 Pull-ups

Snatch Balance

5 Rounds:

5 L-Pull-ups
10 Dive Bomb Push-ups
10 Snatch Balance
5 Knees to Elbows

Wednesday, January 26, 2011

Fight Gone Sour

Fight Gone Bad Style Workout

Round 1: Work at each of five stations for thirty seconds
Rest 1 minute
Round 2: Work at each of five stations for one minute
Rest 1 minute
Round 3: Work at each of five stations for thirty seconds
Rest 1 minute
Round 4: Work at each of five stations for one minute
Rest 1 minute

Push Press (45/35)
One Arm KB Swings
Med Ball Cleans
Ab Mat Sit-ups

Tuesday, January 25, 2011




Cleans (135/95)
Ring Dips

Oustide your Comfort Zone

3 Rounds for time:

2 Support Shimmy
2 Gag the Giants

4 Pistols
4 Plyo Push-ups

6 Plant Plyos
6 Leg Circles

8 Handstand Kick-ups
8 Arch/Hollow Swings


For time:

25 Wall Ball Shots
10 Handstand Push-ups
25 Wall Ball Shots
20 Ring Rows
25 Wall Ball Shots
30 Push-ups
25 Wall Ball Shots
40 Sumo Dead-lift High Pulls

All exercises must be done "unbroken". You can rest between sets. 10 burpee penalty for each "broken" set.

Thursday, January 20, 2011

Swing it

Swing Kettlebell for 1 minute
Rest 1 minute
Swing KB for 1 minute
Rest 1 minute
Swing KB for 1 minute
Rest 1 minute
Swing KB for 1 minute
Rest 1 minute
Swing KB for 1 minute
Rest 1 minute

(Must complete 30 swings in each minute, row 500m for each round missed)

5,5,4,4,3,3,3 Overhead Squats

Cool Down with Mobility work

Triple Bypass


Box Jumps
Double Unders

Pushin' Chelsea

Every minute on the minute for 30 minutes:

5 Push Press (95/65)
10 Push-ups
15 Squats

Flip Out

Joel sticks his first ever standing back tuck. Way to go Joel! This man is not afraid of commitment. Speaking of commitment, congratulations on your recent engagement. 

Parkour Play Day

Today we will focus on Parkour and Gymnastics

1) Pull-up/Pull-over on the uneven bars
2) Cartwheels on floor and low beams
3) Precision Jumps
4) Drops/Falls

Power vs. Agility

Pre WOD:

Power (Mat Push)
Agility (Running on Balance Beams)


Three Rounds for time of 

50 Double Unders
25 Burpees
10 Dead-lifts (225/155)

Thursday, January 13, 2011

Tabata Time

TABATA (4 min)

Handstand Holds
Slam Ball (30/20)
Plank Holds
Ring Rows

Tuesday, January 11, 2011

100 Club



Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box


More air time than Michael Jordan

Who needs to do box jumps when you have levitation skills like these two meat heads?

Sunday, January 9, 2011

And the list goes on........

One minute work, one minute rest

One minute of Kettlebell swings
One minute rest
One minute of Squat Cleans
One minute rest
One minute Burpees
One minute rest
One minute Ring Push-ups
One minute rest

Four rounds total. Decrease time by 15 seconds each round.