Telluride CrossFit: 2009

Thursday, December 17, 2009

WOD 12/16/09

Five rounds for time of:

10 Clean and Press (#85/#65)

20 Mountain Climbers

WOD 12/15/09

With a partner complete 200 wall ball shots.

Resting partner does high knees with jump rope.

then...

Tabata Plank Holds, Sit-ups, and Dolphin Kicks

Full deck of Cards!!!

Aces=15 reps

Face Cards=10 reps

Thursday, December 10, 2009

WOD 12/9/09

AMRAP in 15 minutes of:

5 Pull-ups

10 Wall Ball Shots

15 KB Swings

Then.......

Max 5 rep Dead-lift

WOD 12/8/09

5 Rounds for time of:

5 Thrusters (95#/65#)

10 Burpee Box Jumps

WOD 12/7/09

Partner Workout

1 minute at each station

3 rounds

1 minute rest between rounds

Leg Throw Down

Hamstring Push-ups

Wheel Barrel Walks

Leg Drop

Burpee Med Ball Pass with Double Squats

WOD 12/5/09

Adult Gymnastics Winter Season Challenge Course

AMRAP in 20 min of:

20 Sit-ups, 10 sec Handstand Holds, Ski Jumps, Mat Push, 5 Ice Climber Pull-ups, Triple Jump of Doom, 10 Tap Swings on Rings to Dismount, Tumble on Air Track, 3 Pull-up/Pull-overs on bars, and Balance Beam.

WOD 12/2/09

AMRAP in 20 min of:

5 Toes to Bar

7 Ring Dips

9 Handstand Push-ups

WOD 12/4/09

50-40-30-20-10

Box Jumps

Double-Unders

Tuesday, December 1, 2009

Paleo Thanksgiving

Paleo recipe for Pumpkin Pie!

WOD 12/1/09

Warm up: Tabata Style

Arch and Hollow Rockers

then

30-20-10

Waiter Walks

Box Jumps

Shoulder Press

Wall Ball

WOD 11/30/09

Angie

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Congratulations to everyone who completed Angie today. It's crazy to think that in just one day we did over 3,500 pull-ups as a group on our bars. That is pretty incredible. Nice job Karen and Dave on your first ever CrossFit workout! Welcome to the team.

WOD 11/25/09

Last workout before the big turkey feast!

For time:

Row 5oo meters

100 Sit-ups

50 Ring Push-ups

50 SDHP

25 Handstand Push-ups

25 Overhead Squats

Tuesday, November 24, 2009

WOD 11/24/09

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

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!