Thurster

Warm up:

40 Wall Facing Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

5 Turkish Get-ups

Mobility:

Tabata Banded Squats

Arm in band overhead

Strength 

1-1-1-1-1-1-1

Thruster

Hoover Ball

it's like volleyball for CrossFitters...

Push Press

For Weight:

Push Press

7-7-7

15 Minutes to set 1RM 

Turkish Get-up on each arm

Kill Me Now

50 Thrusters for time (115/75)

EMOTM perform 

3 Pull-ups

6 Push-ups

9 Squats

Strength:

Max L-Sit

Terrible Twenties

For time:

20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

2012 Open WOD #4ish

Mobility: 10 minute Squat Test

WOD: AMRAP in 10 minutes

75 Wall Ball

45 Double Unders

10 Muscle-ups

Strength: Max Weighted Plank Hold (45/25)

Snatch

3-3-2-2-2-1-1-1-1-1

Snatch

2 Fer' Gymnastics

Warm Up: 4 Round of Bear Complex

WOD #1 AMRAP in 8 minutes

3 Ice Cream Makers

6 Clapping Push-ups

9 Jumping Squats

WOD #2 AMRAP in 8 minutes

5 Pull-up/Pull-overs

5 Forward Rolls

5 Handstand Push-ups

Ass and Abs Annie

Strength: Max Pull-ups

WOD: Ass and Abs Annie

50-40-30-20-10

Walking Lunges (L + R =1)

 Sit-ups with Feet Held Down

Dynamo

10 Squat Cleans (165/115)

10 Knees to Elbows

10 Burpee Box Jumps

15 Squat Cleans (135/95)

15 Knees to Elbows

15 Burpee Box Jumps

20 Squat Cleans (95/65)

20 Knees to Elbows

20 Burpee Box Jumps

Overhead Barbell Lunges

100 Double Unders

50 Grasshoppers

50 Push Press (75/55)

50 Jump Throughs

50 Overhead Walking Lunges (75/55)

100 Double Unders

Push and Pull

EMOTM for 20 minutes:

5 Deadlifts (135/95)

10 Push-ups

Telluride CrossFit Fall Partner Challenge 2012

Last October we hosted a CrossFit race on the Mountain Village Golf Course at an elevation of almost 10,000 ft. We had 18 teams from Telluride and Durango complete an 8 mile course with more than 20 objectives. Athletes were tested in strength, speed, balance, coordination, agility, accuracy, and stamina in both mental and physical challenges. Objectives included blow darts, kubb, partner carry, golf, disc golf, partner dead-lifts, med ball sit-ups, hula hoop, squash identification, cartwheels, wheel barrel walks, stone lifts, hot lava crossing, and the benchmark Claudia. Thank you to all the competitors and volunteers who made this an epic event. 

Main Site WOD SUNDAY 121125

5 Front Squats

25 Pull-ups

4 Front Squats

20 Pull-ups

3 Front Squats

15 Pull-ups

2 Front Squats

10 Pull-ups

1 Front Squat

5 Pull-ups

Monday

10 Pull-ups

20 Thrusters (75/55)

30 Box Jumps

40 Snatch (75/55)

50 Double Unders

40 Snatch

30 Box Jumps

20 Thrusters

10 Pull-ups

Bent Over Rows

Mobility:

20 Good Morning-Squat-Good Mornings

WOD:

AMRAP in 15 Minutes

5 Bent Over Rows (75/55)

10 Push-ups

15 Kettlebell Swings

Balance and Timing

3 Rounds for Time:

10 Overhead Squats (135/95)

50 Double Unders

Push It Real Good!

10,9,8,7,6,5,4,3,2,1

Mat Push

V-ups

Jumping Lunges

Clapping Push-ups

Dave Allen Muscle Up

Dave Allen got his first muscle-up in the gym today. We are proud to see him accomplish his biggest goal for 2012. He has been working hard on the movement, timing and precision and it has all paid off. Have you been working on your goals for 2012? You only have 41 days before the new year. Why wait to make a New Years resolution in 2013 when you can set one right now. We hope all of our athletes come back from Thanksgiving Break refreshed and ready to work hard in the gym. See you all soon!

Advanced Gymnastics

6 Rounds for Time:

9 Parallate Jump Throughs

6 Handstand Push-ups

3 Muscle-ups

Jeremy

21-15-9

Overhead Squats (95/65)

Burpees

Heather

90 Air Squats

80 Sit-ups

70 Lunge Walks

60 Box Jumps

50 Burpees

40 Pull-ups

30 Ring Dips

20 Hang Power Cleans (135/95)

10 Dead-lifts (225/155)