31 Heroes

AMRAP in 31 minutes: 

6 Rope Climbs (15 feet)

8 Thrusters (155/105)

11 Box Jumps (30 inch box)

This is a partner WOD or team WOD in which one teammate must run 400 meters with a sandbag. Men carry 45 pounds and women 25 pound sand bag. When the runner returns the next person takes the sand bag for a run and the returning athletes continues where he/she left off. 

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

CrossFit Upper Rio Animas

For time: 

Paddle 25 miles of continuious class IV whitewater from Silverton to Tacoma Power Plant. Scout and run three class V rapids named Garfield Slide, No Name Falls, and Broken Bridge. Use the train to haul out the equipment and the marathon of whitewater ends with a class IV, two mile hike out along the railroad tracks. Big thanks to Michael Bratcher, Dylan Brooks, Mike Delsart, Josh White, John Warren and everyone in his boat who helped make this epic trip come true. 

Helen

Helen

3 Rounds for time: 

400m Run

21 Kettlebell Swings (52/36)

12 Pull-ups

Post WOD

Max Effort Free Handstand

Max Effort Handstand with Wall

Graceful Karen

10 Rounds for time: 

3 Clean and Jerks (135/95)

15 Wall Ball (20/14)

Strength and Flexability

Keystone Gorge 5K

Agility Run on the Keystone Gorge

Extra Credit: 30 Tire Flips

GSCF Snatch Ladder

For time:

10 Double Unders

10 Snatch (95/65)

20 Double Unders

8 Snatch (105/75)

30 Double Unders

6 Snatch (125/85)

40 Double Unders

4 Snatch (145/95)

50 Double Unders

2 Snatch (165/105)

How do you run with those large balls?

With a Partner and a Medicine Ball:

100 Wall Ball Shots
Cage Toss (throw ball over all bars)

Run to Field

100 Med Ball Cleans

Toss Across Field (pass every two steps)

100 Shoulder Press near San Miguel River

Run back to Gym

Keg Toss (toss ball over rail upstairs)

Abs and Lungs

50-40-30-20-10

Double Unders

Box Jumps

Sit-ups (feet locked)

After 6 months of CrossFit Carol got her first ever box jump in class today. She then went on to do 99 more! Glad to see our athletes overcome their fears in and out of the gym. 

Max Clean and Jerk

10 minutes to find

1 Rep Max Clean and Jerk

then.....

as many Burpees as possible with remaining time

Score is Clean and Jerk plus Burpees

Southwest Regional Workout #4

In teams of four complete the following:

75 Back Squats (135/95)

50 Pull-ups

25 Shoulder to Overhead (135/95)

75 Front Squats (95/65)

50 Pull-ups

25 Shoulder to Overhead (95/65)

75 Overhead Squats (65/45)

50 Pull-ups

25 Shoulder to Overhead (65/45)

Women go first, then men. Barbell is not allowed to touch the ground once you begin. 

TABATAstyleANGIE

Angie

20 Seconds of Work

10 Seconds of Rest

 Complete the following: 

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Med Ball Clean and Squat Clean

Warm Up: 2 Rounds

400m run

10 "get-ups"

25 Double Unders

10 Box Jumps

Skill Work: Med Ball Cleans

WOD: For Time

21 Med Ball Cleans (30/20)

21 Burpee Box Jumps

100 Single Unders (Backwards)

1 Squat Clean (155/115)

15 Med Ball Cleans

15 Burpee Box Jumps

100 Single Unders (Backwards)

1 Squat Clean 

9 Med Ball Cleans

9 Burpee Box Jumps

100 Single Unders (Backwards)

1 Squat Clean

Crunch Time

4 Rounds for time:

200m Run

15 Toes to Bar

15 Parallette Jump-throughs

15 Hang Cleans (115/85)

Eat Healthy or Die

Enjoy this TEDx talk about food. It reconfirms why we need to be eating Paleo.

TEDx Talk: Eating for your Mitochondria

Dodi has a new baby boy! Pregnant Pull-ups

Dodi delivered her second child yesterday, May 1st at 8:03 am. William Koeingsmark is the newest member (and youngest) of our CrossFit Telluride community. Dodi was able to do CrossFit up until less than one week before giving birth to her new baby boy. Check out this video of her doing pull-ups with only one week to go! Congratulations Dodi and Andy.

Spring Time Snatch

Warm Up: 

5 Rounds of Cindy

Skill Work: 

Snatch

"When the arms bend, the power ends"

2 Rounds for time:

10 Snatch (95/65)

15 Overhead Squats (95/65)

20 Grasshoppers

25 Floor Wipers

30 Burpees

SPRING BREAK 2012

What did you do for spring break? Did you get out and use your CrossFit skills somewhere? Please share your stories and pictures with us. This is Andrew and Justus doing a handstand competition on a pier in Vieques, Puerto Rico & Andrew showing off his parkour skills from pier to pier.

Can I kick it!

Josh gets his first muscle up! Nice job!