Saturday February 16

Warm Up

20 Burpee Pull Ups
100 Butterfly Sit Ups


WODS

Clean and Jerk

10 - 10 - 10 - 10


"KAREN"

150 Wall Ball

Friday February 15

Chris Spealer on Muscle Up

Skill:

Muscle Up



WOD :

30 Muscle Ups for Time



Cash Out

50 Hand Stand Push Ups

Thursday February 14

The CrossFit Games Open is upon us. Get ready!

Skill:

Squat Snatch

5 - 5 - 5 - 5 - 5

WOD:

"The Chief"

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Wednesday February 13

Mobility WOD

Skill:

Rope Climb 10

WOD:

LYNNE

5 Rounds for Max Reps

Bench Press (Bodyweight)
Pull Ups

Monday February 11

Mobility WOD Elbow

Skill:

Kettle Bell Swing

WOD:

42 Push Ups
21 Kettle Bell Swings
12 Overhead Squats
30 Push Ups
15 Kettle Bell Swings
8 Overhead Squats
18 Push Ups
9 Kettle Bell Swings
6 Overhead Squats

Tuesday February 12

Skill:

Hand Stand Walk

WOD:


17 min AMRAP

10 ft Hand Stand Walk
15 Box Jumps (30/24)
20 Push Ups

Friday February 8

Mobility WOD

Splits

Skill:

3 min Horizontal Splits
3 min Front Splits (one side)
3 min Front Splits (other side)


WOD:

21 - 17 - 13 - 9

Ring Push Ups
Clean (165/105)


The distance between you and your goal is measured in focus. B. Lark

Wednesday February 6

Mobility WOD

Hand Stand Walking

Skill:

Hand Stand Walks


WOD:
3 Rounds of

Max - Hand Stand Push Ups
Max - Toes to Bar
Max - Squat Jumps
Max - Clean and Jerks (95/65)

Thursday February 7

Skill:

Pistols

50 Strict

WOD:



100 Pull Ups

Every time you drop off the bar.

Perform 10 Thrusters (95/65)


Goals are essential to having fun in the process of training like an Athlete! Even though most of the members here feel like they are not ready for competition. Try a light fun one held locally. A bunch of our members are planning to go to a comp in Denver shortly. Believe in yourself!

Tuesday February 5

Mobility WOD

 

 

 

People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily.
Zig Ziglar



Skill:

Rope Climb



WOD:

1 Rope Climb

20 Burpees

2 Rope Climbs

15 Burpees

3 Rope Climbs

10 Burpees

4 Rope Climbs

5 Burpees

Monday February 4

Skill:

Bench Press

5 - 5 - 5 - 5 - 5


WOD:

15 - 12 - 9

Deadlift (225/185) - Box Jumps (24"/20")

Snatch (75/55) - Double Unders

Kettle Bell Swing (53/35) - Parallette Push Ups

5 min each Station - 30 sec of rest between each station

If you finish early, complete as many Burpees as possible

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