CrossFit Open WOD 13.4

AMRAP in 7 minutes

Clean and Jerk (135/95)

Toes to Bar

3,3,6,6,9,9,12,12,15,15,18,18..........

Fast Feet and Forearms

5 Rounds for Time

Sprint 200 meters

15 Hang Cleans (95/65)

15 Toes to Bar

Stay Connected

AMRAP in 12 minutes

4 Shoulder Press (75/55)

8 Sumo Dead-lift High Pull (75/55)

12 Front Squat (75/55)

100 Split 3 Ways

100 Reps of each movement in Teams of 3

Dead-lift (205/135)

Chest to Bar Pull-ups

Kettlebell Swings

Knees to Elbows

Burpees

Push n' Pull

AMRAP in 30 minutes

Rope Climbs to 15 feet

Push-ups

CrossFit Open WOD 13.3

AMRAP in 12 minutes

150 Wall Ball Shots (20/14)

90 Double Unders 

30 Muscle-ups

Hold on a minute (x4)

Tabata Style Workout (4 minutes)

Chin-up Hold

Bottom of Squat

Handstand Hold

Dead-lift Hang (225/155)

*10 Toes to Bar penalty for each broken set*

Plus.....Sufferfest WOD Part 1

AMRAP in 1 Minute

Clean and Jerk (135/95)

*If you are unable to beat old score you must row 1000m*

Stick it!

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

Sumo Dead-lift High Pulls (95/65)

Candlesticks

Wall Ball (20/16)

*Complete one muscle-up after each round

Rise to Starr dom

Lionel Starr gets a muscle up today before the workout of the day. Just like Sam last week, Lionel went on to do several more before the end of the day. Nice job Lionel!!!

L-Sits are the Sh**

AMRAP in 10 min

10 Chest to Bar Pull-ups

15 Seconds of L-sit

Barfing Fran on St. Patrick's Day

In celebration of St. Patricks Day, Robin's birthday and Thurk's birthday, Telluride CrossFit sponsored a special workout last Sunday. We lifted, we pulled and we chugged beer for time and for fun!

21 Thrusters (95/65)

21 Pull-ups

Chug a beer

15 Thrusters 

15 Pull-ups

Chug a beer

9 Thrusters 

9 Pull-ups

Chug a beer

CrossFit Open WOD 13.2

AMRAP in 10 minutes:

5 Shoulder to Overhead (115/75)

10 Dead-lifts (115/75)

15 Box Jumps (24'/20')

Sam Haury

Sam gets his first muscle up. Then goes on to get two more! Nice job Sam, keep working on those goals for 2013. He got his muscle up just in time for the CrossFit Open.  

Don't forget to come to the Paleo Pot Luck at Lionel and Martha Starr's house this Saturday at 6:00. Please bring food for about 6-8 servings or more if it is really tasty. This is a great chance to see what other athletes are eating and share stories. Hope to see you all there. 

Disoriented Double Unders and Dead-lifts

AMPAP in 13 minutes: 

3 Forward Rolls

10 Dead-lifts @ Bodywieght

20 Unbroken Double Unders

Core Stability and Strength

Presented by Physical Therapist Nicole Siegel of Peak Performance Therapy

Wednesday, March 13th, 6:00pm @ Peak Performance (base of Chair 7 in Cimmaron Lodge on Pacific Street)

Having difficulty increasing the depth of your squats?

Do your knees collapse in during squatting and lunging movements?

Want to increase your box jump height or handstand push ups? 

Simply want to know more about core strength beyond planks, hollow rocks and sit ups? 

Then this seminar is from you!

In this 60 minute seminar you will learn how core strength affects all of these movements as well as identify if your core is being activated when it needs to be, how core strength relates to balance and how a strong core can prevent injury through out your whole body. 

Seminar is $20 

Hang Cleans

For Weight:

3-3-3-3-3-3

Hang Clean

CrossFit Open 13.1

AMRAP in 17 minutes:

40 Burpees

30 Snatch (75/45)

30 Burpees

30 Snatch (135/75)

20 Burpees

30 Snatch (165/100)

10 Burpees

Snatch (210/120)