7 Minutes of Burpees

AMBAP in 7 minutes:

Burpees

5 minutes rest

AMLAP in 3 minutes:

Lunges with Barbell (75/55)

Telluride Bluegrass WOD 2013

4 Rounds (4 Days and 4 Nights)

Each day begins with a Tarp Run

 Fence Jump

Lawn Chair Carry

 Frisbee Toss

 Haki Sack

 Beer Curls 

Slack Line Walk

 Hula Hoop

Yoga Pose

Pull-overs

Regional Event #7

4 Rounds for time

2 Rope Climbs to 15'

200m Run

4 Squat Cleans (165/105)

200m Run

Regional Event #6

100 Double Unders

50 Handstand Push-ups

40 Toes to Bar

30 Shoulder to Overhead (135/95)

20 Barbell Walking Lunges (135/95)

Back Squat

5-4-3-2-1-1-1-1-1

Find 1 RM Back Squat

 

Pistol Sandwitch

10 Pistols

20 Knees to Elbows

30 Walking Lunges (45/25)

40 Arch-ups

50 Front Squats (75/55)

40 Sit-ups

30 Dead-lifts (210/140)

20 Russian Twists (20/16)

10 Pistols

3 Rounds for time:

75 Double Unders

15 Overhead Squats (95/65)

Pistol Practice

Suns' out, Guns' out

50 Reps of Pistols at an easy challenge/modification

40 Reps of Pistols at a moderate challenge/modification

30 Reps of Pistols at a difficult challenge/modification

Explosive Planks and Barbell Walks

AMRAP in 16 minutes

1 Clapping Push-up

Sprint 40 meters

2 Walking Barbell Lunges (85/55)

Jog Backward 40 meters

3 Clapping Push-ups

Sprint 40 meters

4 Walking Barbell Lunges

Jog Backward 40 meters

5,6,7,8,9,10,11,12,13,14,15.......

Katrina

For the CrossFit mom who died in labor:

begin with 34 Box Jumps 

then  6 rounds of

14 KB Swings (53/35)

12 Front Squats (135/95)

11 Handstand Push-ups

8 Burpees

3 Squat Cleans (135/95)

1 Thruster (135/95)

finish with 36 Box Jumps 

Rungie

5 Rounds for time

20 Pull-ups

Run 200m

20 Push-ups

Run 200m

20 Sit-ups

Run 200m

20 Squats 

Run 200m

DT

5 Rounds for time:

12 Deadlifts (155/110)

9 Hang Power Cleans (155/110)

6 Push Jerks (155/110)

Keystone Gorge Run

Run: Telluride 5k for Time

Post WOD: 100 V-ups