Warm up:
6 minutes of:
30 seconds of work and 30 seconds of rest
Double squat wall ball
WOD
Five rounds for time of:
10 Burpee pull-ups
10 Windshield wipers
Tuesday, November 24, 2009
WOD 11/23/09
4 rounds for time of:
30 Double unders
20 Kettle bell swings
10 Clapping push-ups
5 Muscle-ups or 10 progressions
CrossFit Clinic
Today CrossFit Telluride hosted a clinic with Alan Cook from Hypoxia CrossFit. We covered the Burgener warm-up, the snatch, dead lift, kipping pull-ups, muscle-ups, and ended the day with a workout. It was a great learning opportunity for everyone.
A big thanks to Nicole Nugent who provided Paleo snacks during the clinic and hosted a Paleo dinner following the clinic. It was delicious and insightful. Check out her nutrition blog at huntgathernourish.blogspot.com for information.
Friday, November 20, 2009
WOD 11/20/09
4 Rounds 4 Time:
20 Wall Ball Shots
15 Pull-ups
10 Burpees
Tomorrow CrossFit Telluride will host a clinic with Alan Cook from Ouray. Alan will cover all nine basic CrossFit movements as well as kipping pull-ups, muscle-ups, Turkish get-ups, and various other type of "ups" and lifts. The clinic will take place at our gym from 1-5 in the afternoon. Then at 6:00 we will have a Paleo dinner hosted by our nutrition expert Nicole Nugent. Please join us for a day of CrossFit fun!
Wednesday, November 18, 2009
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