Saturday February 2

Closed for team competition at Glenwood Springs CrossFit!


Come join us for even hour and cheer everyone on!


Wish Us luck!


Brett

Friday February 1

Mobility WOD

Skill:

Lateral Splits 4 min

Front Splits 4 min each side






WOD:

AMRAP 16 min
1 Rope Climb
5 Hang Power Clean (185/135)
10 Burpee




Make sure to come out and support our team! Glenwood Springs CrossFit 10:00 AM to 4:00 PM



Competitors Work:

Run 1 mile (do not do anything else intense, Do Not Go to CrossFit unless to STRETCH!)

Stretch for 45 min set a timer and Stretch your entire body. Come ask if something is very tight. Figure it out before hand! Hedi come in at 5:30 please so we can work on your arm safely, have some more research. Make time at night to pack before hand. Get lots of keep! Your Coach Brett!

Thursday January 31

Mobility WOD

Proper Bench Form

Skill:

Push Up



WOD:


5 Rounds

20 Pistols
10 Bench Press (185/135)
2 Lengths Bear Crawl

Competitors Work:


Run 1 mile (do not do anything else intense, do not Coe to CrossFit unless to STRETCH!)

Wednesday January 30

Episode 8 Mobility WOD

Skill:

Planks


WOD:

30 sec L-Sit
5 Shoulder to Overhead (155/105)
4 Lengths Farmers Carry (50/35)

Competitors Work:

Run 1 mile (do not do anything else intense, do not Coe to CrossFit unless to STRETCH!)

Tuesday January 29

Mobility WOD

ALI

Skill:

Skin the Cat : (on rings)


WOD:

5 Rounds for Time of:

10 HSPU
30 Double Unders
2 Lengths of Sled Pulls (135/95)


Competitors Work:

100 Burpee Pull Ups

Monday 28

                            Motivation needs to be like showering, do it daily!

External shoulder rotation!

Skill:

Overhead Pistols

50 Strict




WOD:

Bear Complex

5 Rounds

7 Times Through= 1 Round
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Touch and go. No rest at the bottom or you start over…


Competitors Work:
100 Hand Stand Push Ups
100 Pull Ups

Saturday January 26

Partner WOD Relay

Relay #1: 5 min AMRAP of:

1 Length OH Walking Lunges with Wall Ball (20/14)
10 Wall Ball
1 Length OH Walking Lunges with Wall Ball (20/14)
Tag Partner

1 min Rest (record Whole Rounds)

Relay # 2: 8 min AMRAP of CINDY:

5 Pull Ups
10 Push Ups
15 Squats
Trade off each Round

1 min Rest (record Whole Rounds)

Relay # 3: 5 mi. AMRAP of:

1 Length Broad Jump
10 Burpees
1 Length Broad Jump

Record total Round Completed!

Friday January 25

Mobility WOD

We all need to l laugh sometimes!

Nutrition Part 7 

Skill:

3 x Max Effort of the following:

Push Ups
Toes 2 Bar
Wall Ball


WOD:

3,000 m Row



Competitors Work:

30 Hand Stand Push Ups
Run 1 Mile

Thursday January 24

Mobility WoD 4

Skill:

Hand Stand Walk


WOD:

AMRAP 16 min

15 Push Ups
20 Weighted Lunges (45/25)
25 Sit Ups with Soles Together

Competitors Work:

50 Pull Ups Strict

Wednesday January 23

Mobility WOD

Squat Snatch

Skill:

Overhead Squat:

10-10-10-10


WOD:

1000 m Row Buy In

3 Rounds of
10 Squat Snatch (115/75)
20 Ring Dips
15 Toes to Bar
1 min Rest

Competitors Work:

200 Push Ups
300 Squats

STRETCH

Tuesday January 22

Mobility WOD Episode 2

Nutrition the Dirt Facts Part 6

GI Jane

Skill:

Deadlift

5-5-5-5-5

WOD:


"GI Jane"


100 Burpee Pull Ups


Competitors Work:

100 Hand Stand Push Ups

Monday January 21

This is Mobility WOD. This recourse has kept me injury free for 4 years doing CrossFit and making large gains. The knowledge is paramount and we will post a video everyday. Great recourse.

Proper Bench Technique

Skill:

Bench Press

5-4-4-3-3

WOD:

Grace

30 Clean and Jerks

Finish: 2 minute Hand Stand Hold go unprescribed

Friday January 18

Skill:

Over Head Squats

5 - 5 - 5 - 2 - 2


WOD:

3 minutes of Max Push Ups

Rest 2 min

9 min AMRAP

5 Squat Cleans
10 Kettle Bell Snatch

Rest 2 min

2 minutes of Max Push Ups



Competitors Work:

30 HSPU
50 Pull Ups

Thursday January 17

                                               Part 5 of Paul Check

Skill:

3 - 3 - 3 - 3 - 3

Clean and Jerk


WOD:

3 Rounds:

10 Burpee Box Jumps
15 Seconds L-Sit
20 Weighted Lunges


Competitors Work:

30 Hand Stand Push Ups
200 Air Squats

Wednesday January 16

Skill:

3 x as many push Ups as Possible
5 x as many toes tO bar as possible



WOD:


AMRAP 15 min

5 Front Squat
10 Deadhang Pull Up
15 sec Hand Stand Hold

Competitors Work:

70 HSPU (MODIFY)

Tuesday January 15

Arnold may not be the best idol for our sport but his passion and drive is for accomplishing goals.

Skill:

5 x Max Pull Ups Strict

In between each set do 20 roll outs for the abs with a bar and 25s


WOD:

100 Sit Ups with soles of feet together
100 Push Ups
100 Overhead Pistols



Competitors work:


50 Pull Ups
50 HandStand Push Ups

Coming up will be competitors WoD that I need everyone to do,

Monday January 14

                                   Tony Robbins has a lot of insight on keeping life fun and satisfying.

A team out of California goes over part one of the Snatch Movement

Skill:

5 - 4 - 3 - 3 - 1

Snatch (work up to a 1 rep max)

WOD

This one looks fun and great. (Really excited to do it)


15 Deadlift (275/175)
15 Hand Stand Push Ups
30 Wall Ball

12 Deadlift (275/175)
12 Hand Stand Push Ups
20 Wall Ball

9 Deadlift (275/175)
9 Hand Stand Push Ups
10 Wall Ball

Competitors work:

500 Jump Rope

Friday January 11

                   Part 4 of Nutrition the Dirt Facts!

Skill:

Sumo Deadlift High Pull

5 - 5 - 5 - 4 - 4

WOD



5 Rounds for Time

5 Squat Clean (205/145)
5 HandStand Push Ups


Competitors Work:

Way to go to all those competitors for staying vigilant.

200 Squats
200AbMat Sit Ups
30 Hand Stand Push Ups even on top of the ones done in class.

Stretch the crap out of the quads! (Ask on Facebook if needed)

Thursday January 10

Skill:

Russian Kettle Bell Swings

20 - 20 - 10 - 10


WOD:

3 Rounds for time


10 Burpees Box Jump Overs

20 Russian Kettle Bell Swings

Row 250 m





Competition Work:

50 Strict Pull Ups

150 Push Ups (just do it) :-)

Stretch!!!

Wednesday January 9

                                         Mark Riptoe, power lifting expert, goes over the overhead squat

Part 3 of Paul Check, nutrition genius.

Skill:

Overhead Head Squat

5 - 5 - 5 - 5


WOD:

17 min AMRAP of

10 Thrusters (95/65)

Row 500 m


Competitors Work

50 Pull Ups
50 Burpees