Tuesday, August 27, 2013

RUN 400
30 BOX JUMPS (24"/20")
30 WALL BALLS (20/14)

August 21, 2013

Saturday, August 17, 2013

30 Snatches

30 Snatches for time/weight

Whity's WOD

For Chris White's Birthday

41 Double Unders then....

10 rounds of 10 reps and 1 round of 1 rep:

Deadlifts (225/175)
Toes to Bar
Parallete Push-ups

then finish with 41 Double Unders

Step and Sled

Glenwood Springs Floater Event

AMRAP in 5 minutes

Mat Push 30' 

Rest 2 minutes

AMRAP in 5 minutes

Step-up with Kettlebells (44/35)

Wednesday, August 14, 2013

Jump and Sprint

10 Rounds for time:

Jump 6 Boxes at various heights
Sprint 25 Yards

Monday, August 12, 2013

Lawson Hill Challenge Course

Carry a barbell (45/35) around Lawson Hill for time:

25 Thrusters outside the Gym
Run up the Hill and down to the Field
25 Shoulder Press
Lunge Walks across entire length of Field
Run the Bases with Barbell Overhead
25 Good Mornings by the River
Run to the top of the big Hill
25 Push Press
Run to the Skywalk and do 25 Front Squats
Finish back at the Gym

*if the barbell touches the ground at any point, stop and do 15 burpees*

Stick Jump

AMRAP in 12 Minutes:

Even minutes: 5 Dips and 10 Stick Jumps (L + R =1)
Odd minutes: 5 Strict Pull-ups and 10 Sit-ups

Workout from Glenwood Springs CrossFit

Play at the Park

5 Rounds in the Sun

Handstand Walk 20ft
20 Donkey Kicks
20 Lunges
10 Dive Bomber Push-ups
20 Donkey Kicks

Monday, August 5, 2013

Burpees and Deadlifts


Deadlifts (185/125)
Bar Hoppin' Burpees


Max Plank Hold (90/45) and Max L-Hold


Daniel Hero WOD


50 Pull-ups
Run 400m
21 Thrusters (95/65)
Run 800m
21 Thrusters
Run 400m
50 Pull-ups

Friday, August 2, 2013

Work on Yer' Jerk

10 Minutes to find a 1RM Clean and Jerk


EMOTM for 10 minutes @ 80% of 1RM

1 Clean and Push Press 
2 Push Jerks

See you later Simon. It was great to have you in our gym for a few weeks!

Soren Tricepts

15 minute AMRAP

Push Press (115/75)

1,1,1,2,2,2,3,3,3,4,4,4,5,5,5,6,6,6,7,7,7....until time runs out

Death by Overhead Squats

Perform 1 Overhead Squat the 1st minute
Perform 2 Overhead Squats during the 2nd minute
Perform 3 Overhead Squats during the 3rd minute
Continue until 15 Overhead Squats on the 15th minute

Rx is 1/2 Bodyweight