Shoulder Work

Warm up:

2 minute Jump Rope skills

Dynamic Stretching

Push-ups for form

Skill work (plank jump to squat)

then...

AMRAP in 20 minutes of:

200 meter sprint

15 Tuck-ups

15 Wall Ball

15 Shoulder Press (45/35)

Jackie

Jackie

For time:

1000 meter row

50 Thrusters (45/35)

30 Pull-ups

Short and Sweet

21-15-9

Burpees and Sit-ups

then.....

500 meter Row for time

Chelsea

Chelsea

On the minute every minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats

Triple Press

Warm Up:

Musical Mats (from CrossFit Kids)

Today's WOD is for weight, not for time:

5 Rounds

5 Shoulder Press

5 Push Press

5 Push Jerk

Run 200m between rounds

Try your best to not set down the bar

Annie

Annie

50-40-30-20-10

Double-unders

Sit-ups

Windshield Wiper Wednesday

Three round for time:

25 Double-unders

25 Box Jumps

25 Windshield Wipers

25 Sumo Dead-lift High Pulls

25 Ring Push-ups

25 Med Ball Cleans

Every minute on the minute for 15 minutes:

1 Burpee

2 Toes to Bar

3 V-ups

4 Push-ups

5 Jumping Squats

1 Burpee

then.....

5 Rounds of:

20 Second Handstand holds directly into 

5 Handstand Push-ups

A case of the Mondays

Group Warm Up:

Push-up Line

Plyometrics

WOD:

30-20-10

Ring Rows

Shoulder Press

Helicopters

Sit-ups with KB's

Saturday in the Park

Spring has finally hit Telluride. Lets get outside and play!

Sprint the length of the soccer field. Burpee Broad Jumps and Broad Jumps along the width of the field. At the corners perform the following movements over three laps:

21-15-9

KB Swings

Tricept Push-ups

Jumping Lunges

Bicycle Sit-ups

Lats on Fire

For time:

Run 800 meters

40 Pull-ups

Run 400 meters

30 Pull-ups

Run 200 meters

20 Pull-ups

Gymnastics Level 4 vs. CrossFit

In a group of 4 for 12 minutes:

Sprint 100 meters

Wall Ball (light with higher toss)

Push-ups

Rest

Keep track of total Wall Ball and Push-ups

Rotate when runner returns

Special thanks to the 5:15 CrossFit class who had to compete against our level 4 competitive gymnasts. It was a close race all the way to the finish. Both groups showed great form during the workout. 

Max Dead-lift

Record as many consecutive double-unders as possible in 5 minutes

then....

5-4-3-2-1-1-1-1-1.............Max Dead-lift

TABATA day

2 minute Tabata Squats

Push Press (45/35)

2 minute Tabata Squats

Arch and Hollow Holds

2 minute Tabata Squats

Pledge Push-ups

2 minute Tabata Squats

AB Mat Sit-ups

2 minute Tabata Squats

Each athlete will skip one round of Tabata Squats and sub with a 2 minute Row

Widower Maker

2 Rounds of:

10 Handstand Push-ups

20 Box Jumps

30 Pull-ups

40 Push-ups

50 Double-unders

10 Knees to Elbows

20 Dips

30 Burpees

40 Sit-ups

50 Squats