Tuesday, May 29, 2012

31 Heroes

AMRAP in 31 minutes: 

6 Rope Climbs (15 feet)
8 Thrusters (155/105)
11 Box Jumps (30 inch box)

This is a partner WOD or team WOD in which one teammate must run 400 meters with a sandbag. Men carry 45 pounds and women 25 pound sand bag. When the runner returns the next person takes the sand bag for a run and the returning athletes continues where he/she left off. 

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

Friday, May 25, 2012

CrossFit Upper Rio Animas

For time: 

Paddle 25 miles of continuious class IV whitewater from Silverton to Tacoma Power Plant. Scout and run three class V rapids named Garfield Slide, No Name Falls, and Broken Bridge. Use the train to haul out the equipment and the marathon of whitewater ends with a class IV, two mile hike out along the railroad tracks. Big thanks to Michael Bratcher, Dylan Brooks, Mike Delsart, Josh White, John Warren and everyone in his boat who helped make this epic trip come true. 


3 Rounds for time: 

400m Run
21 Kettlebell Swings (52/36)
12 Pull-ups

Post WOD
Max Effort Free Handstand
Max Effort Handstand with Wall

Graceful Karen

10 Rounds for time: 

3 Clean and Jerks (135/95)
15 Wall Ball (20/14)

Monday, May 21, 2012

Keystone Gorge 5K

Agility Run on the Keystone Gorge

Extra Credit: 30 Tire Flips

Friday, May 18, 2012

GSCF Snatch Ladder

For time:

10 Double Unders
10 Snatch (95/65)
20 Double Unders
8 Snatch (105/75)
30 Double Unders
6 Snatch (125/85)
40 Double Unders
4 Snatch (145/95)
50 Double Unders
2 Snatch (165/105)

Friday, May 11, 2012

How do you run with those large balls?

With a Partner and a Medicine Ball:

100 Wall Ball Shots
Cage Toss (throw ball over all bars)
Run to Field
100 Med Ball Cleans
Toss Across Field (pass every two steps)
100 Shoulder Press near San Miguel River
Run back to Gym
Keg Toss (toss ball over rail upstairs)

Abs and Lungs


Double Unders
Box Jumps
Sit-ups (feet locked)

After 6 months of CrossFit Carol got her first ever box jump in class today. She then went on to do 99 more! Glad to see our athletes overcome their fears in and out of the gym. 

Max Clean and Jerk

10 minutes to find

1 Rep Max Clean and Jerk
as many Burpees as possible with remaining time

Score is Clean and Jerk plus Burpees

Wednesday, May 9, 2012

Southwest Regional Workout #4

In teams of four complete the following:

75 Back Squats (135/95)
50 Pull-ups
25 Shoulder to Overhead (135/95)
75 Front Squats (95/65)
50 Pull-ups
25 Shoulder to Overhead (95/65)
75 Overhead Squats (65/45)
50 Pull-ups
25 Shoulder to Overhead (65/45)

Women go first, then men. Barbell is not allowed to touch the ground once you begin. 



20 Seconds of Work
10 Seconds of Rest
 Complete the following: 

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Tuesday, May 8, 2012

Med Ball Clean and Squat Clean

Warm Up: 2 Rounds

400m run
10 "get-ups"
25 Double Unders
10 Box Jumps

Skill Work: Med Ball Cleans

WOD: For Time

21 Med Ball Cleans (30/20)
21 Burpee Box Jumps
100 Single Unders (Backwards)
1 Squat Clean (155/115)
15 Med Ball Cleans
15 Burpee Box Jumps
100 Single Unders (Backwards)
1 Squat Clean 
9 Med Ball Cleans
9 Burpee Box Jumps
100 Single Unders (Backwards)
1 Squat Clean

Friday, May 4, 2012

Crunch Time

4 Rounds for time:

200m Run
15 Toes to Bar
15 Parallette Jump-throughs
15 Hang Cleans (115/85)

Eat Healthy or Die

Enjoy this TEDx talk about food. It reconfirms why we need to be eating Paleo.

TEDx Talk: Eating for your Mitochondria

Wednesday, May 2, 2012

Dodi has a new baby boy! Pregnant Pull-ups

Dodi delivered her second child yesterday, May 1st at 8:03 am. William Koeingsmark is the newest member (and youngest) of our CrossFit Telluride community. Dodi was able to do CrossFit up until less than one week before giving birth to her new baby boy. Check out this video of her doing pull-ups with only one week to go! Congratulations Dodi and Andy.

Spring Time Snatch

Warm Up: 
5 Rounds of Cindy

Skill Work: 
"When the arms bend, the power ends"

2 Rounds for time:

10 Snatch (95/65)
15 Overhead Squats (95/65)
20 Grasshoppers
25 Floor Wipers
30 Burpees


What did you do for spring break? Did you get out and use your CrossFit skills somewhere? Please share your stories and pictures with us. This is Andrew and Justus doing a handstand competition on a pier in Vieques, Puerto Rico & Andrew showing off his parkour skills from pier to pier.

Tuesday, May 1, 2012

Can I kick it!

Josh gets his first muscle up! Nice job!