WOD 10/28/09

Lil' Nate

AMRAP in 15 min

2 Muscle-Ups

4 Handstand Push-ups

8 Kettlebell Swings

WOD 10/27/09

WOD 10/26/09

Cards!!!

Hearts = Burpees

Spade = Dips

Diamonds = Mountain Climbers

Clubs = Bicycles

All face cards are 10 and Aces are 15

WOD 10/24/09

Gymnastics Circuit 

AMRAP in 15 minutes

Plyo Jumps

3 Pull-up Pullovers

25 Pit Jumps

Plank Walks

15 sec. L-Holds

5 Handstand Push-ups

Inch Worm Push-ups

WOD 10/23/09

Annie!

50-40-30-20-10

Double Unders

Sit-ups

Then 10 muscle ups or 10 muscle up progressions!

Are your hands ripping or hurting?

Rage Fitness sells grips specifically for CrossFitters! They run about $12.00 and can be found at:

http://www.ragefitness.com/Inventory.asp?category=grips%20accessories 

make sure you purchase a pair of the wrist bands ($4.50) or they won't work correctly. 

Plum TV

Plum TV has ranked us as #1 in the 

"5 Best Things to do this Week in Telluride!"

Check out the clip:

WOD 10/21/09

21-15-9

OH lunges

Ball Cleans

Ring Dips

Pistols

Then.....500M row for time!

WOD 10/21/09

Welcome back Thurk and Nichole! Nichole just received her CrossFit Nutrition Certification in Bozeman, MT.  

(Thurk looks a little nervous to be back)

WOD 10/20/09

TABATA style

20 seconds of work and 10 seconds of rest...for 4 minutes at each station

Pull-ups

Push-ups

Sit-ups

KB swings

WOD 10/19/09

5 Rounds for Time: 

15 Back extensions

15 Ring push-ups

15 OH squats

15 Double unders

WOD 10/17/09

For Time: 

50 Squats

100 M Run

40 Sit ups

100 M Run

30 Burpees

100 M Run

20 Ball Cleans

100 M Run

10 Clapping Push-ups

WOD 10/16/09

Fight Gone Bad!

Three rounds of one minute at each station:

Row

Wall Ball

Sumo Deadlift High-Pull

Box Jumps

Push Press

WOD 10/14/09

WOD

"Nichole" (light)

AMRAP in 15 minutes

Max Rep Pull-ups

400m Run

......Then Tabata Bottom to Bottom Squats

WOD 10/13/09

WOD

30-20-10

Front Squat

Hand Stand Push-ups

KB Swings

Toes to Bar

WOD 10/12/09

With a partner.....

2 minutes at each station

2 rounds of each exercise

*Partner pull-ups

*Box jumps

*Leg throw-downs

*Push-ups to failure

*Medicine ball sit-ups

WOD 10/9/09

Muscle up progressions

We are going to start learning muscle ups today! We will start with the progressions. First, pulling yourself up with your legs on the ground, then attempting to do full body pull-ups on the bars, then trying a muscle up on the rings. Our overall goal is to give everyone an introduction to the technique used for preforming this dynamic men's gymnastic move on the rings. 

WOD 10/9/09       

"Karen"

150 Wall Ball shots for time

20#/12#

3.....2.......1.......GO!

W.O.D. 10/7/09

25 Walking Lunges

50 Box Jumps

20 Double-unders

25 Ring dips

20 Knees to Elbows

30 KB Swings

30 Sit ups

20 Cleans

25 Back extensions

30 Wall Ball

3 Muscle ups

WOD 10/6/09

40 Double Unders

5 rounds of

7 Clapping Pull-ups

7 Ring Dips

7 Handstand Push-ups

7 Push Jerks

40 Double Unders

A BIG thanks to Ryan McGovern, Daniel & Diana Murray, Joel Nelson and John Dahl for helping us put up the uneven bars this weekend! What a project! 

WOD 9/28/09

Cindy

AMRAP in 20 minutes of

5 Pull-ups

10 Push-ups

15 Squats