Colorado Open 2013 Last Workout

From the October Competition in Denver:

20 Power Cleans (115/75)

20 Front Squats 

20 Shoulder to Overhead

20 Front Squats

20 Power Cleans

Pick a Partner, Pick a Ball

150 Russian Twists

150 Shoulder to Overhead

150 Basketball Chest Passes

10 Lengths of Overhead Walking Lunges

10 Lengths of Mat Push

Fit Friday

9-6-3

Thruster (135/95)

Bar Muscle-up

CrossFit Open #1 from 2010

AMRAP in 10 minutes:

15 Ground to Overhead (75/55)

30 Double Unders

Head, Shoulders, Knees and Toes

5 Rounds for Time:

5 Wall Climbers

10 Toes To Bar

20 Box Jumps

2 Rep Thruster

Thruster

2-2-2-2-2

Testing Day

Testing for Level 1, 2, and 3 CrossFit Athletes

L-Hold

Shoulder Press

45 Thursters 

Max Pull-ups

Vertical Jump

Snatch and Dice

EMOTM for 30 minutes

Odd minutes: Pull-ups (roll dice for # of pull-ups)

Even minutes: 1 Snatch (135/95)

      

Fight Gone Wild

Fight Gone Bad Style Workout

2 Rounds for Reps

Work for 1 minute at each Station

 Rest 5 minutes between Rounds

Row for Calories

Pull-ups

Double Unders

Step-ups with KB's (53/35)

Sit-ups

Push Press (65/45)

Med Ball Cleans

Atlas Stone Lifts

Bent Over Row (45/35) 

Curls (30/20)

JT's Nephew

AMRAP in 12 minutes

3,6,9,12,15,18,21.....

Handstand Push-ups

Ring Dips

Push-ups

Telluride CrossFit Athletes take the Podium in October

Just in case you weren't aware, our athletes kick serious ass

Veterans Day

Air Force

20 Thrusters (95/65)

20 Sumo Dead-lift High Pulls

20 Push Jerks 

20 Overhead Squats

20 Front Squats

* 4 burpees every minute on the minute

Weekend Warrior

EMOTM for 15 minutes

3 Dead-lifts (225/155 or 80-90% of 1RM)

5 Pull-ups

Lurong Workout #10 (final wod)

AMRAP in 5 minutes

10, 8, 6, 4, 2 Hang Power Clean (135/95)

20, 40, 60, 80, 100 Meter Shuttle Sprint

Lurong Workout #9

AMRAP in 12 minutes:

100 Kettlebell Swings (53/35)

100 Burpees

*partition the movements as needed