Monday, December 31, 2012

Thurster

Warm up:
40 Wall Facing Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
5 Turkish Get-ups

Mobility:
Tabata Banded Squats
Arm in band overhead

Strength 
1-1-1-1-1-1-1
Thruster


Hoover Ball

it's like volleyball for CrossFitters...




Friday, December 28, 2012

Push Press

For Weight:

Push Press

7-7-7



15 Minutes to set 1RM 
Turkish Get-up on each arm


Kill Me Now

50 Thrusters for time (115/75)

EMOTM perform 

3 Pull-ups
6 Push-ups
9 Squats


Strength:

Max L-Sit


Terrible Twenties

For time:

20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps




Sunday, December 16, 2012

2012 Open WOD #4ish

Mobility: 10 minute Squat Test

WOD: AMRAP in 10 minutes

75 Wall Ball
45 Double Unders
10 Muscle-ups

Strength: Max Weighted Plank Hold (45/25)





Snatch

3-3-2-2-2-1-1-1-1-1
Snatch



Friday, December 14, 2012

2 Fer' Gymnastics

Warm Up: 4 Round of Bear Complex

WOD #1 AMRAP in 8 minutes

3 Ice Cream Makers
6 Clapping Push-ups
9 Jumping Squats

WOD #2 AMRAP in 8 minutes

5 Pull-up/Pull-overs
5 Forward Rolls
5 Handstand Push-ups






Ass and Abs Annie

Strength: Max Pull-ups

WOD: Ass and Abs Annie
50-40-30-20-10

Walking Lunges (L + R =1)
 Sit-ups with Feet Held Down


Tuesday, December 11, 2012

Dynamo

10 Squat Cleans (165/115)
10 Knees to Elbows
10 Burpee Box Jumps
15 Squat Cleans (135/95)
15 Knees to Elbows
15 Burpee Box Jumps
20 Squat Cleans (95/65)
20 Knees to Elbows
20 Burpee Box Jumps



Monday, December 10, 2012

Overhead Barbell Lunges

100 Double Unders
50 Grasshoppers
50 Push Press (75/55)
50 Jump Throughs
50 Overhead Walking Lunges (75/55)
100 Double Unders



Push and Pull

EMOTM for 20 minutes:

5 Deadlifts (135/95)
10 Push-ups




Thursday, December 6, 2012

Telluride CrossFit Fall Partner Challenge 2012

Last October we hosted a CrossFit race on the Mountain Village Golf Course at an elevation of almost 10,000 ft. We had 18 teams from Telluride and Durango complete an 8 mile course with more than 20 objectives. Athletes were tested in strength, speed, balance, coordination, agility, accuracy, and stamina in both mental and physical challenges. Objectives included blow darts, kubb, partner carry, golf, disc golf, partner dead-lifts, med ball sit-ups, hula hoop, squash identification, cartwheels, wheel barrel walks, stone lifts, hot lava crossing, and the benchmark Claudia. Thank you to all the competitors and volunteers who made this an epic event. 









Monday, December 3, 2012

Main Site WOD SUNDAY 121125

5 Front Squats
25 Pull-ups
4 Front Squats
20 Pull-ups
3 Front Squats
15 Pull-ups
2 Front Squats
10 Pull-ups
1 Front Squat
5 Pull-ups





Monday

10 Pull-ups
20 Thrusters (75/55)
30 Box Jumps
40 Snatch (75/55)
50 Double Unders
40 Snatch
30 Box Jumps
20 Thrusters
10 Pull-ups



Tuesday, November 27, 2012

Bent Over Rows

Mobility:

20 Good Morning-Squat-Good Mornings

WOD:

AMRAP in 15 Minutes

5 Bent Over Rows (75/55)
10 Push-ups
15 Kettlebell Swings



Balance and Timing

3 Rounds for Time:

10 Overhead Squats (135/95)
50 Double Unders



Push It Real Good!

10,9,8,7,6,5,4,3,2,1

Mat Push
V-ups
Jumping Lunges
Clapping Push-ups


Tuesday, November 20, 2012

Dave Allen Muscle Up


Dave Allen got his first muscle-up in the gym today. We are proud to see him accomplish his biggest goal for 2012. He has been working hard on the movement, timing and precision and it has all paid off. Have you been working on your goals for 2012? You only have 41 days before the new year. Why wait to make a New Years resolution in 2013 when you can set one right now. We hope all of our athletes come back from Thanksgiving Break refreshed and ready to work hard in the gym. See you all soon!

Advanced Gymnastics

6 Rounds for Time:

9 Parallate Jump Throughs
6 Handstand Push-ups
3 Muscle-ups




Friday, November 16, 2012

Jeremy

21-15-9

Overhead Squats (95/65)
Burpees



Heather

90 Air Squats
80 Sit-ups
70 Lunge Walks
60 Box Jumps
50 Burpees
40 Pull-ups
30 Ring Dips
20 Hang Power Cleans (135/95)
10 Dead-lifts (225/155)