Cindy

Cindy

AMRAP in 20 minutes of:

5 Pull-ups

10 Push-ups

15 Squats

"Thurkish" get-ups

Warm up:

50 Arch/Hollow Swings on Bar and 5 Pull-ups

WOD:

9 Squat Cleans and 1 Turkish get-up

8 Squat Cleans and 2 Turkish get-ups

7 Squat Cleans and 3 Turkish get-ups

continue until...

1 Squat Clean and 9 Turkish get-up

Monday's List

Warm up:

Tabata Arch/Hollow Holds on floor

Ten second "rest" hang in same body position

50 Jumping Squats

40 Back Extensions

30 Ring Dips

20 Push Jerks

30 Knees to Elbows

40 Pledge Push-ups

50 V-ups

Team Cards

Cindy's older sister

AMRAP in 20 minutes of:

2 Muscle-ups (sub 6 ring rows)

10 Tricept Push-ups

15 Wall Ball Shots

Handstand Week

Justin VanSaugi shows off his skills on the San Miguel River

Cardio Blast

Warm up:

Tabata Arch and Hollow Rockers

(no handstands today!)

WOD:

40-30-20-10

Box Jumps

Double-unders

Sit-ups

Cool Down:

Pull-up to lock off then hold and lower as slow as possible (3 times)

3 rounds of:

Walk 100 feet in a handstand

Hold Handstand for 2 minutes against wall

15 Handstand Push-ups

Lift a TON overhead

In groups of three:

Lift 6,ooo pounds from ground to overhead

Hold a Handstand for 100 seconds each person

Complete 100 L-Pull-ups

Gymnastics Certification

Andrew, John Brown (Agoge CrossFit), Teresa, and Jeff Tucker (GSX)

This weekend we attended a CrossFit Gymnastics Certification in Ouray at Hypoxia. Jeff Tucker taught a class of over 20 students the fundamentals of gymnastics and its importance as a cornerstone of CrossFit. We had a blast learning, flipping, squeezing, and inverting. The focus was form and was stressed at every new exercise. We had a great experience and wish it could have continued for a full week.

Pyramid of Pain

5-10-15-20-15-10-5

Dead-lift (75#/135#)

Ring Push-ups

Mountain Climbers

Windshield Wipers

FRAN

FRAN

21-15-9

Thrusters (95#/65#)

Pull-ups

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

Today was a very inspirational day at Telluride CrossFit. Every person in our gym pushed their comfort zone and gave it everything they had. Challenges were conquered with exceptional form and range of motion. Today was a great day to be in the gym. In two months this workout will be repeated a the conclusion of the Paleo Challenge.

Matt is "Not Fit to Cross"

With a partner:

Complete 2oo Push-ups 

*One athlete must hold an L-position on the rings or parallettes while the other performs the push-ups. Switch only at failure.

The First Challenge of the Paleo Chalenge

This Week is Squat Week!

Saturday Morning Tabata

TABATA

L-hold on Rings

Wall Ball

KB Swings

Single Unders

OH Squats

Warm up:

TABATA Push-ups

WOD:

12-9-5

OH Squats

Handstand Push-ups

Cardio 50

Warm up:

Partner Push-ups

WOD:

Three Rounds for Time of

50 Double Unders

50 Box Jumps

50 OH Lunges (25#)

Week of Push-ups

Warm up:

Group Push-ups

WOD:

5 Push Press

7 Knees to Elbows

10 Burpees