Keystone Gorge Loop Trail Run

Today's WOD:

Run the Keystone Gorge Loop Trail for time. It's in our backyard!!!

Uncompaghre Mesa Team Fitness Challenge 2010

A couple of weekends ago CrossFit Agoge in Montrose sponsored a race on the mesa above town. 14 teams competed in the 5k run/CrossFit challenge. Telluride took first place (1st) overall with the strong and efficient teamwork of Joel Nelson, Mike Delsart, Chris Norton, and Andrew Brachle. They solved riddles, climbed a 20ft. cargo net, lifted and transported 100 lb. sandbags, ran past mountain lions, and swung kettlebells to victory.  Wish you all could have been there with us. Big thanks to John, Kelli, and all of the volunteers who made this great event happen. We had a blast!

Pyramid of Death

Complete the following for time:

10 Overhead Squats (85/55)

20 Ring Dips

30 Wall Ball Shots

40 Pull-ups

50 Jumping Squats

50 Push-ups

40 Pull-ups

30 Wall Ball Shots

20 Ring Dips

10 Overhead Squats

Lift n' Push

10 Rounds for time:

15 Dead-lifts (135/85)

15 Push-ups

Dive Bomb Push-ups

AMRAP in 20 minutes of 

Sprint 200 meters

10 Dive Bomb Push-ups

20 Walking Lunges

30 Hollow Body Rockers

40 Single Unders or 20 Double Unders

3 Rep Max Dead-lift

Pre WOD:

TABATA Squat Therapy

Cheese Wedge Push 

vs. 

Broad Jumps

WOD from CrossFit main site 9/19/2010

5 Rounds of

3 Deadlifts

Max  rep Handstand Push-ups

Work for Thirty, Rest for Thirty

Pre WOD:

100 Double Unders for Time

Wednesday WOD

Work for 30 seconds

Rest for 30 seconds

3 Rounds for Reps of:

Med Ball Cleans

Thrusters

Sit-ups

Burpees

Post WOD:

100 Double Unders for Time

Three Rounds of Thirty

3 Rounds for time:

400 Meter Run

30 Box Jumps

30 Push Press (75/45)

30 Toes to Bar

Team Cindy

In teams of three work together as fast as possible to complete:

AMRAP in 20 minutes

5 Pull-ups

10 Push-ups

15 Squats

Tabata Blues and Brews

Pre WOD

15 Turkish Get-ups with your shoe

TABATA WOD

Handstands

Med Ball Slams

Wipers

Tuck on Rings

KB Dead-lifts

Post WOD

15 Turkish Get-ups with weight

Thirsty Thirty

30 Push-ups

30 Box Jumps

30 Sit-ups

30 Pull-ups

Run 800 meters around complex

30 Push-ups

30 Box Jumps

30 Sit-ups

30 Pull-ups

Run 800 meters around complex

30 Push-ups

30 Box Jumps

30 Sit-ups

30 Pull-ups

Mary with Kettelbells

Warm Up:

2 minute TABATA

Candle Sticks with one leg

AMRAP in 20 minutes

5 Handstand Push-ups

10 Pistols

15 KB Swings

Monday Sevens

7 Rounds for time:

7 Overhead Squats (95/65)

7 Box Jumps

7 Clapping Push-ups

Polish Burpees

Polish Burpees

100 Burpees for time*

*Every minute on the minute complete 10 Double Unders

then.........

30 Body Weight Dead-lifts

Strength vs. Cardio Cuplet

21-15-9

Strict Pull-ups

Push-ups (hands release from floor at bottom)

then.......

50-40-30-20-10

Walking Lunges

Ab Mat Sit-ups

Day after Labor Day

Row 500 Meters

10 Ring Dips

5 Squat Cleans (135#)

20 Pull-ups

5 Push Jerks (135#)

30 Push-ups

5 Power Snatches (135#)

40 Box Jumps

5 Overhead Squats (135#)

50 Double Unders

Row 500 Meters

Jud Wiebe Trail Run

Todays Saturday WOD is a 3 mile loop run of the Jud Wiebe Trail on the north side of Telluride. Total elevation gain is 1,140 with beautiful views of our little town.

Lats on Fire

Warm Up:

Tabata Wall Ball Shots (Double Squats)

WOD

800 Meter Run

40 Pull-ups

400 Meter Run

30 Pull-ups

200 Meter Run

20 Pull-ups