WOD 10/28/09

Lil' Nate

AMRAP in 15 min

2 Muscle-Ups

4 Handstand Push-ups

8 Kettlebell Swings

WOD 10/27/09

WOD 10/26/09

Cards!!!

Hearts = Burpees

Spade = Dips

Diamonds = Mountain Climbers

Clubs = Bicycles

All face cards are 10 and Aces are 15

WOD 10/24/09

Gymnastics Circuit 

AMRAP in 15 minutes

Plyo Jumps

3 Pull-up Pullovers

25 Pit Jumps

Plank Walks

15 sec. L-Holds

5 Handstand Push-ups

Inch Worm Push-ups

WOD 10/23/09

Annie!

50-40-30-20-10

Double Unders

Sit-ups

Then 10 muscle ups or 10 muscle up progressions!

Are your hands ripping or hurting?

Rage Fitness sells grips specifically for CrossFitters! They run about $12.00 and can be found at:

http://www.ragefitness.com/Inventory.asp?category=grips%20accessories 

make sure you purchase a pair of the wrist bands ($4.50) or they won't work correctly. 

Plum TV

Plum TV has ranked us as #1 in the 

"5 Best Things to do this Week in Telluride!"

Check out the clip: