KELLY
5 RFT
RUN 400
30 BOX JUMPS (24"/20")
30 WALL BALLS (20/14)
August 21, 2013
Tuesday, August 27, 2013
Saturday, August 17, 2013
Whity's WOD
For Chris White's Birthday
41 Double Unders then....
10 rounds of 10 reps and 1 round of 1 rep:
Pull-ups
Deadlifts (225/175)
Toes to Bar
Parallete Push-ups
Tuck-ups
then finish with 41 Double Unders
Step and Sled
Glenwood Springs Floater Event
AMRAP in 5 minutes
Mat Push 30'
Rest 2 minutes
AMRAP in 5 minutes
Step-up with Kettlebells (44/35)
Wednesday, August 14, 2013
Monday, August 12, 2013
Lawson Hill Challenge Course
Carry a barbell (45/35) around Lawson Hill for time:
25 Thrusters outside the Gym
Run up the Hill and down to the Field
25 Shoulder Press
Lunge Walks across entire length of Field
Run the Bases with Barbell Overhead
25 Good Mornings by the River
Run to the top of the big Hill
25 Push Press
Run to the Skywalk and do 25 Front Squats
Finish back at the Gym
*if the barbell touches the ground at any point, stop and do 15 burpees*
Stick Jump
AMRAP in 12 Minutes:
Even minutes: 5 Dips and 10 Stick Jumps (L + R =1)
Odd minutes: 5 Strict Pull-ups and 10 Sit-ups
Workout from Glenwood Springs CrossFit
Play at the Park
5 Rounds in the Sun
Handstand Walk 20ft
20 Donkey Kicks
20 Lunges
10 Dive Bomber Push-ups
20 Donkey Kicks
Monday, August 5, 2013
Burpees and Deadlifts
21-15-9
Deadlifts (185/125)
Bar Hoppin' Burpees
then....
Max Plank Hold (90/45) and Max L-Hold
Daniel
Daniel Hero WOD
50 Pull-ups
Run 400m
21 Thrusters (95/65)
Run 800m
21 Thrusters
Run 400m
50 Pull-ups
Friday, August 2, 2013
Work on Yer' Jerk
10 Minutes to find a 1RM Clean and Jerk
then....
EMOTM for 10 minutes @ 80% of 1RM
1 Clean and Push Press
2 Push Jerks
See you later Simon. It was great to have you in our gym for a few weeks!
Soren Tricepts
15 minute AMRAP
Muscle-up
Push Press (115/75)
Push-up
1,1,1,2,2,2,3,3,3,4,4,4,5,5,5,6,6,6,7,7,7....until time runs out
Death by Overhead Squats
Perform 1 Overhead Squat the 1st minute
Perform 2 Overhead Squats during the 2nd minute
Perform 3 Overhead Squats during the 3rd minute
Continue until 15 Overhead Squats on the 15th minute
Rx is 1/2 Bodyweight
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