Looking outside the "box" canyon

Attention Telluride CrossFit athletes. During the month of February we are going to look outside our box for our daily workouts. Each day of the week we will pick a workout from another CrossFit site to supplement our daily routines. We also want to continue our mobility (mobilitywod.blogspot.com) every Monday, Wednesday, and Friday. We will choose workouts off the following websites and try to pick something they did in the last week, sometimes the same WOD for that day. Here we go:

Monday: Main Site Monday (crossfit.com)

Tuesday: CrossFit Gymnastics WOD (gymnasticswod.com)

Wednesday: Master WOD for athletes 45+ (crossfitexcel.com/Masters)

Friday: CrossFit Football Friday (www.crossfitfootball.com)

Saturday: SealFit, Skill, or Special WOD (www.sealfit.com)

Please take a few moments to check out these web sites. They are packed full of information. Kelly Starrett is fantastic on the mobility wod. He does most of his work with a lacrosse ball and bands. These are all things you can do at home to help you later in the gym and in life. Enjoy!

Birthday WOD

In teams of three

Part 1:

Lift 6,000 lbs. from ground to overhead as a team

Part 2:

Each member of each team must complete 10 rounds of Cindy

(5 pull-ups, 10 push-ups, 15 squats)

Part 3:

Each team member must move through the "spider web" without touching the web

Part 4:

As a team, elevate two members off the ground and sing Happy Birthday to both Heather and Lee without touching the ground

300

For Sparta, for Time:

25 Pull-ups

50 Dead-lift (135/95)

50 Push-ups

50 Box Jumps

50 Floor Wipers

50 Clean and Press (35/20)

25 Pull-ups

Snatch Balance

5 Rounds:

5 L-Pull-ups

10 Dive Bomb Push-ups

10 Snatch Balance

5 Knees to Elbows

Fight Gone Sour

Fight Gone Bad Style Workout

Round 1: Work at each of five stations for thirty seconds

Rest 1 minute

Round 2: Work at each of five stations for one minute

Rest 1 minute

Round 3: Work at each of five stations for thirty seconds

Rest 1 minute

Round 4: Work at each of five stations for one minute

Rest 1 minute

Push Press (45/35)

Pull-ups

One Arm KB Swings

Med Ball Cleans

Ab Mat Sit-ups

Elizabeth

Elizabeth

21-15-9

Cleans (135/95)

Ring Dips

Oustide your Comfort Zone

3 Rounds for time:

2 Support Shimmy

2 Gag the Giants

4 Pistols

4 Plyo Push-ups

6 Plant Plyos

6 Leg Circles

8 Handstand Kick-ups

8 Arch/Hollow Swings

UnBroken

For time:

25 Wall Ball Shots

10 Handstand Push-ups

25 Wall Ball Shots

20 Ring Rows

25 Wall Ball Shots

30 Push-ups

25 Wall Ball Shots

40 Sumo Dead-lift High Pulls

All exercises must be done "unbroken". You can rest between sets. 10 burpee penalty for each "broken" set.

Swing it

Swing Kettlebell for 1 minute

Rest 1 minute

Swing KB for 1 minute

Rest 1 minute

Swing KB for 1 minute

Rest 1 minute

Swing KB for 1 minute

Rest 1 minute

Swing KB for 1 minute

Rest 1 minute

(Must complete 30 swings in each minute, row 500m for each round missed)

5,5,4,4,3,3,3 Overhead Squats

Cool Down with Mobility work

Triple Bypass

50-40-30-20-10

Box Jumps

Double Unders

Sit-ups

Pushin' Chelsea

Every minute on the minute for 30 minutes:

5 Push Press (95/65)

10 Push-ups

15 Squats

Flip Out

Joel sticks his first ever standing back tuck. Way to go Joel! This man is not afraid of commitment. Speaking of commitment, congratulations on your recent engagement. 

Parkour Play Day

Today we will focus on Parkour and Gymnastics

1) Pull-up/Pull-over on the uneven bars

2) Cartwheels on floor and low beams

3) Precision Jumps

4) Drops/Falls

Power vs. Agility

Pre WOD:

Power (Mat Push)

vs.

Agility (Running on Balance Beams)

WOD:

Three Rounds for time of 

50 Double Unders

25 Burpees

10 Dead-lifts (225/155)

Tabata Time

TABATA (4 min)

Handstand Holds

Slam Ball (30/20)

Plank Holds

Ring Rows

100 Club

Jack

Jack"

Complete as many rounds as possible in 20 minutes of:

115 pound Push press, 10 reps

10 KB Swings, 1.5 pood

10 Box jumps, 24 inch box

More air time than Michael Jordan

Who needs to do box jumps when you have levitation skills like these two meat heads?

And the list goes on........

One minute work, one minute rest

One minute of Kettlebell swings

One minute rest

One minute of Squat Cleans

One minute rest

One minute Burpees

One minute rest

One minute Ring Push-ups

One minute rest

Four rounds total. Decrease time by 15 seconds each round.