Saturday, June 29, 2013

7 Minutes of Burpees

AMBAP in 7 minutes:

Burpees

5 minutes rest

AMLAP in 3 minutes:

Lunges with Barbell (75/55)





Tuesday, June 25, 2013

Telluride Bluegrass WOD 2013

4 Rounds (4 Days and 4 Nights)

Each day begins with a Tarp Run
 Fence Jump
Lawn Chair Carry
 Frisbee Toss
 Haki Sack
 Beer Curls 
Slack Line Walk
 Hula Hoop
Yoga Pose
Pull-overs








Monday, June 24, 2013

Regional Event #7

4 Rounds for time

2 Rope Climbs to 15'
200m Run
4 Squat Cleans (165/105)
200m Run



Regional Event #6

100 Double Unders
50 Handstand Push-ups
40 Toes to Bar
30 Shoulder to Overhead (135/95)
20 Barbell Walking Lunges (135/95)



Friday, June 21, 2013

Back Squat

5-4-3-2-1-1-1-1-1

Find 1 RM Back Squat



 

Tuesday, June 18, 2013

Pistol Sandwitch

10 Pistols
20 Knees to Elbows
30 Walking Lunges (45/25)
40 Arch-ups
50 Front Squats (75/55)
40 Sit-ups
30 Dead-lifts (210/140)
20 Russian Twists (20/16)
10 Pistols





3 Rounds for time:

75 Double Unders
15 Overhead Squats (95/65)



Tuesday, June 11, 2013

Pistol Practice

Suns' out, Guns' out

50 Reps of Pistols at an easy challenge/modification
40 Reps of Pistols at a moderate challenge/modification
30 Reps of Pistols at a difficult challenge/modification




Monday, June 10, 2013

Explosive Planks and Barbell Walks

AMRAP in 16 minutes

1 Clapping Push-up
Sprint 40 meters
2 Walking Barbell Lunges (85/55)
Jog Backward 40 meters
3 Clapping Push-ups
Sprint 40 meters
4 Walking Barbell Lunges
Jog Backward 40 meters
5,6,7,8,9,10,11,12,13,14,15.......






Katrina

For the CrossFit mom who died in labor:

begin with 34 Box Jumps 

then  6 rounds of
14 KB Swings (53/35)
12 Front Squats (135/95)
11 Handstand Push-ups
8 Burpees
3 Squat Cleans (135/95)
1 Thruster (135/95)

finish with 36 Box Jumps 





Saturday, June 8, 2013

Rungie

5 Rounds for time

20 Pull-ups
Run 200m
20 Push-ups
Run 200m
20 Sit-ups
Run 200m
20 Squats 
Run 200m





DT

5 Rounds for time:

12 Deadlifts (155/110)
9 Hang Power Cleans (155/110)
6 Push Jerks (155/110)



Monday, June 3, 2013

Keystone Gorge Run

Run: Telluride 5k for Time

Post WOD: 100 V-ups