NICOLE

AMRAP

20 Minutes

400 Meter Run

Max-Rep Pull-Ups

Triple Bypass

50-40-30-20-10

Double Unders

Box Jumps

Sit-ups

Turkish Get-ups

For time:

10 Pull-ups

5 Turkish Get-ups

9 Pull-ups

5 Turkish Get-ups

8 Pull-ups

5 Turkish Get-ups

7 Pull-ups

5 Turkish Get-ups

...........until 1 Pull-up

Sprintin' Swinger

WOD part 1:

AMRAP in 10 minutes

10 KB Swings

Run 100 meters

* if there is no kettlebell avaliable do burbees while you wait

WOD part 2:

Every Minute on the Minute for 10 minutes

3 Power Cleans

3 Push Jerks

Chris, Are you OK?

Similar to Annie are you OK? Group Workout in teams of 4. Complete each movement and gather all members of your group before moving on. 

21-15-9

Thrusters (45/35)

Shoelace Sit-ups

KB Swings

One Legged Squats on Swing

Inverted Push-ups

WOD and Potluck in Ophir

Thanks to everyone who made it up to Ophir on Friday evening for our first ever Ophir CrossFit WOD and Potluck. What better way to bring Crossfit to this small valley than by participating in a Fight Gone Bad style workout in Teri Savellis' back yard below beautiful Ophir Wall. We worked hard and ate well. We enjoyed chicken soup, salad, wraps, vegetables, gluten free cookies and more. The highlight of the night was watching Antoine climb to the top of a 10 meter rope ladder and back down with no legs. We look forward to offering more activities outside the gym. 

Friday Gone Bad

In this workout you move from each of five stations after a minute. Athletes will take a one minute break after completing five minutes of exercise. Three total rounds of the following:

Wall Ball (Reps)

Push-ups (Reps)

Suicide Sprints (Cones)

Jumping Lunges (Reps)

Sumo Dead-lift High Pull 70/53 (Reps)

The clock does not stop or reset during exercise. On call of "rotate" the athlete must move to the next station immediately for good score. One point is given for each rep, except for Suicide Sprints where each cone touch counts as a point. 

3 Rep Max Thruster

Warm Up: Tabata Sit-ups

3-3-3-3-3

Thrusters

Teffific Tuesday

Warm Up: Gymnastic Tumbling

10 Rounds for time:

1 Snatch

3 Back Squats

5 Ring Push-ups

JT

"J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in 2005.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Post WOD workout:

50 KB Snatches

Doing Something during "Nothing Festival"

In groups of three complete the following exercises:

*One person in each group must be running 100 yards during workout

Other two athletes combine to reach the total below

200 Push-ups

200 Squats

200 Bicycle Sit-ups

200 Pull-ins on Swings

100 Walking Lunges

100 Back Extensions

100 Box Jumps

100 Burpees with all three members

The Triplet

Warm up: Tabata: Leg Throwdowns

AMRAP in Ten Minutes:

The Triplet

6 Squat Cleans (115/65)

12 Pull-ups

24 Double Unders

In the Cards

Split up into teams and complete a full deck of cards. Face cards are 10 reps. Aces will send one member of your team to the rowing machine until 1000m or another person draws an Ace, whatever comes first. 3....2.....1.....GO!

First time doing the Snatch in Telluride

4 Rounds for time:

3 Power Snatches

15 Overhead Squats

400 meter Run

Dead-lifts and Double Unders

50 Double Unders

5 Dead-lifts (225/155)

40 Double Unders

5 Dead-lifts

30 Double Unders

5 Dead-lifts

20 Double Unders

5 Dead-lifts

10 Double Unders

5 Dead-lifts

Heavy Pull-ups

Part 1:

5 Rounds

3 Weighted Pull-ups

5 Strict Pull-ups

7 Kipping Pull-ups

Part 2:

21-15-9

Box Jumps

Ring Dips

Toes to Bar