JoCo CrossFit

Strength: Shoulder press
Complete 2 reps every minute for 10 minutes of 85% of your max

WOD: 4 rounds
50 Sit-ups (choose from GHD’s, abmats, V-ups, and russian twists)
40 Back extensions
30 Wallballs (20/14)
20 Ring dips
10 HSPU

Cory – 185×6, 165×4; 29:00 (2 rounds + 25 sit-ups)
Jamie – 185×10; 38:45 (3 rounds) Rxd
Katie – 45×2, 50×8; 32:20 (3 rounds)
Rita – 45×10; 15:29 (2 rounds)
Stacie – 60×4, 65×5, 75×1; 33:29 (100 GHD’s)
Tatia – 50×4, 55×5, 60×1; 27:44 (2 rounds + 30 wallballs)
Matt – 135×10; 43:14
Rob – 135×9, 115×1; 43:08
AJ – 115×10; 36:33
Kenny – 135×10; 44:57
Anne – 55×8, 45×2; 38:20
Asha – 55×1, 60×4, 65×5; 18:00 (2 rounds)
Mike – 155×7, 165×3; 42:31 Rxd (200 GHD’s)

Sectional WOD #2

15 min AMRAP

9 Deadlifts (155/100)
12 Gamer push-ups
15 Box jumps (24″/20″)

Brandi – 6 rounds + 9 deadlifts Rxd
Loren – 7 rounds + 12 push-ups Rxd
Justin – 4 rounds + 2 deadlifts Rxd

Sectional WOD 11.2

15 min AMRAP

9 Deadlifts (155/100)
12 Gamer push-ups
15 Box jumps (24″/20″)

Cory – 5 rounds + 3 deadlifts Rxd
Jamie – 6 rounds Rxd
Matt – 5 rounds + 11 push-ups Rxd
Stacie – 8 rounds + 13 box jumps Rxd
Kenny – 8 rounds + 2 deadlifts Rxd
Rob – 6 rounds + 2 box jumps Rxd
AJ – 6 rounds + 5 deadlifts
Asha – 6 rounds + 4 push-ups Rxd
Mike – 10 rounds + 6 deadlifts Rxd
John – 5 rounds + 3 box jumps Rxd
Kory – 9 rounds + 9 deadlifts Rxd

We are currently in 32nd place out of 47 teams in our region. Keep up the good work with the sectional workouts and make sure you post your final scores before Sunday evening at 8:00.

House of Ugly – For anyone who is not a games competitor

2 rounds

10 Turkish Get Up’s (TGU’s 45/30)
20 Double-unders
30 Overhead walking lunges (45/25)
40 Push-ups
30 KB swings (53/35)
20 Floor wipers (135/95)
10 Burpee box jumps

Anne – 43:52
Tyler – 47:57
Katie – 31:03

Strength: Every minute perform 2 reps of Power Cleans (85% 1RM) for 10 minutes.

WOD:

4 Rounds
20 Double Unders
15 Abmat Sit Ups
10 Overhead Squats (95/65)
5 Bodyblasters

[Bodyblaster – Do a Burpee under a pull-up bar. Grab the bar on the jump and perform one pull-up. After completing the pull-up, return to a dead-hang position and do one knees-to-elbows. This is one repetition.]

Cory – 190; 26:50
Jamie – 185; 23:47 Rxd
Tyler – 115; 28:18
Tatia – 18:36
Suzanne – 65; 17:12
Rita – 55; 18:04
Loren – 135; 14:24
Matt – 170; 19:37
Anne – 65; 17:41
Kory – 225; 10:42 Rxd
Kenny – 150; 17:47
Katie – 65; 13:47
Rob – 195; 14:53 Rxd
Luke – 140; 20:56
Stacie – 100; 11:56
Justin – 145; 19:23 Rxd
Jared – 115; 19:19
Brandon – 150; 27:48 Rxd
Asha – 75; 17:16
Mike – 9:36 Rxd

Strength: Every minute perform 2 reps of Bench Press (85% 1RM) for 10 minutes.

WOD:
500m Row

3 Rounds of the following
25 Gamer Push Ups
25 GHD’s
25 KB Swings (53/35)

500m Row

Cory – 265; 25:07 Rxd
Stacie – 105; 17:08 Rxd
Anne – 85; 18:32
Tyler – 185; 22:49
Kenny – 225; 19:34 Rxd
Rob – 225(5), 205(5); 21:37 Rxd
Luke – 175; 15:40
Ashley – 75; 23:25
Jared – 160; 22:07
Asha – 75; 22:27 Rxd
Justin – 175(5), 155(5); 22:00
Dave – 18:09

Teams of 2

WOD 1: For time
200 abmat sit-ups
150 jumping pull-ups
100 box dips
50 lunges (each leg)

1 person works at a time while other person rests.

WOD 2: 10 min AMRAP
10 squats
10 gamer push-ups
10 burpees

Teammates cannot pass each other during the workout and must maintain the order.

WOD 3: 3 rounds
30 box jumps
30 double-unders
30 wallballs

Teammates must do half of the repetitions for each exercise.

Team 1: Tom + Sara; 14:59, 5 rounds + 1 burpee
Team 2: Brandon + Jackson; 15:05, 7 rounds + 5 burpees, 11:23
Team 3: Stacie + Josh; 14:58, 5 + 5 burpees, 8:20
Team 4: Rob + Anne; 16:30, 4 + 10 push-ups, 13:02
Team 5: Justin + Tatia; 16:07, 5 + 9 burpees, 11:29
Team 6: Luke + Matt; 11:07, 4 + 1 burpee, 12:23
Team 3: Stacie

Strength: Back Squat
5, 4, 3, 2, 1

WOD:
10 Front Squats (135/95)
1 Rope Climb
9 Front Squats (135/95)
1 Rope Climb
8 Front Squats (135/95)
1 Rope Climb
7 Front Squats (135/95)
1 Rope Climb
6 Front Squats (135/95)
1 Rope Climb
5 Front Squats (135/95)
1 Rope Climb
4 Front Squats (135/95)
1 Rope Climb
3 Front Squats (135/95)
1 Rope Climb
2 Front Squats (135/95)
1 Rope Climb
1 Front Squat (135/95)
1 Rope Climb

Jamie – 225, 275, 315, 365(F), 365(F); 20:18
Tyler – 65, 95, 115, 135, 155; 23:28
Gretchen – 65, 85, 115, 135, 155; 30:06
Missy – 65, 75, 85, 95, 105; 17:51
Anne – 65, 85, 95, 105, 125; 18:15
Mike – 225, 275, 295, 315; 8:57 Rxd
Kenny – 185, 205, 225, 255, 275(F); 15:46 Rxd
Rob – 185, 205, 255(2), 225, 225; 19:08
Asha – 85, 95, 115, 135, 135; 14:58
Tom – 185, 225, 255, 285, 305(F); 21:28
JT V. – 185, 225, 255, 285, 305; 21:43
Luke – 135, 155, 175, 195, 205; 14:31
Dustin – 185, 205, 235, 235, 245; 22:45
Stacie – 95, 135, 155, 175, 200; 13:40
Jared – 135, 155, 175, 185, 185; 24:24
Jackson – 17:24

20 min AMRAP
200′ Farmers Walk (25)
20 Pike Push Ups
15 V Ups
10 Gamer Push Ups
5 Squats

Janet – 7 rounds + 200′ Farmers Walk

Justin – 3 rounds + 2 GO (Sectional WOD #1)

We hope that everyone has a great spring break. Be careful if you are traveling, and if you find some time, try out the workouts with your family and friends.

Beach Workouts

1. 4 rounds

400m shuttle (mark off 100m and go down and back twice)
10 Burpees
10 Push-ups
10 Squats
10 Mountain climbers

2. 20 min AMRAP

20 Pike push-ups
20 V-ups
20 Tuck jumps
20 Star jumps

3. 4 rounds

1:00 total minute of squat hold
1:00 total minute of push-up hold (elbows bent at 90 degrees)
1:00 total minute of legs off of ground with feet six inches off ground
1:00 total minute of lunge hold (:30 seconds on each leg)
• Must complete entire minute of the hold before moving to next exercise

4. For time

Run 400 meters then complete 20 burpees, 20 gamer push-ups, 20 mountain climbers, 20 lateral jumps
Run 400 meters then complete 15 bupees, 15 gamer push-ups, 15 mountain climbers, 15 lateral jumps
Run 400 meters then complete 10 burpees, 10 gamer push-ups, 10 mountain climbers, 10 lateral jumps
Run 400 meters then complete 5 burpees, 5 gamer push-ups, 5 mountain climbers, 5 lateral jumps
• Lateral jumps should be done while jumping over an object 12” off the ground and over and back count as one.

5. Beach Murph

1 mile run
100 V-ups
200 Push-ups
300 Squats
1 mile run

6. Tidal wave

30 Burpee broad jumps
30 Russian twists (each side)
30 Push-ups
300’ bear crawl
20 Burpee broad jumps
20 Russian twists
20 Push-ups
200’ bear crawl
10 Burpee broad jumps
10 Russian twists
10 Push-ups
100’ bear crawl

1) Row 500m for Time

2) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift (225/185)
Ring Dips
MBC’s (20/14)
Ring Push Ups

Stacie – 1:37; 18:03 (4 rounds + 14 GO)
Suzanne – 2:22; 18:58
Kevin – 1:43; 16:54 Rxd
Anne – 2:10; 15:35
Missy – 2:26; 15:35
Janna – 2:21; 18:05
Mandy – 2:10; 16:03
Lindsey – 1:47; 15:15
Anne – 2:06; 18:31
Rob – 1:28.2; 25:47
Ashley – 2:11.3; 18:37
Julie – 2:04.8; 17:22
JT V. – 1:32.1; 14:32
Dave – 1:57.1
Emily – 1:54.2; 16:49
Tom – 1:40.0; 21:06 Rxd
Matt – 1:43.8; 18:21
Jared – 1:52.1; 17:43
Mike – 1:22.6; 12:52 Rxd
Asha – 2:09.0; 15:16
Luke – 1:47.6; 23:31
Kalli – 1:57.7; 19:28
John – 1:41.0; 21:57
Rita – 2:26.4; 15:00 (through 6)
Tatia – 1:58.6; 15:42
Justin – 1:43.9; 17:29

Dave – 22:45
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift
V-up
SL Squats
Push Ups

Janet – 18:29
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
BW Rows
Abmat Sit Ups
Pull Ups
Abmat Sit Ups
Push Ups
Abmat Sit Ups
Dips

Kenny – 5 rounds + 13 DU’s

Sectional WOD 11.1

30 Double Unders
15 Ground to Overhead (75/55)

4 Rounds
25 Jumping Pull Ups
25 Push Ups
25 Squats
25 Abmat Sit Ups

Jamie – 2 rounds + 18 DU’s
Cory – 1 round + 25 DU’s
Loren – 2 rounds + 25 DU’s
Katie – 2 rounds + 1 GO
Dustin – 2 rounds + 2 DU’s
JT M. – 2 rounds
Jared – 1 round + 10 GO; 32:18
JT V. – 1 round + 1 GO
Asha – 1 round + 13 GO 14:23
Julie – 3 rounds + 12 singles; 16:45
Ashley – 3 rounds + 30 DU’s; 17:49
John – 2 rounds + 5 DU’s; 10:53 (2 rounds)
Luke – 2 rounds; 12:29

100 Squats
90 Double Unders
80 Push Ups
70 Abmat Sit Ups
60 Jumping Pull Ups
50 Thrusters
40 KB Swings
30 Box Jumps
20 Burpees
10 HSPU

Rob – 44:37
Matt – 46:26
Anne – 41:35
Justin – 39:55
Tyler – 44:03 (through 15 KB Swings)

4 Rounds
25 KB Swings
25 Squats
25 Push Ups
25 Box Jumps
25 Abmat Sit Ups

Dave – 26:55

4 Rounds
25 Shoulder Press (30)
25 Abmat Sit Ups
25 Overhead Tricep Extensions (10)
25 Russian Twists
25 High Pulls (30)
1:00 Wall Sits

Janet – 23:58

20 min AMRAP
50′ Farmers Carry (25)
10 Tire Jumps
5 Burpees
50′ Famers Carry (25)
10 Abmat Sit Ups

Carter – 5 rounds + 1 Burpee
Sam – 5 rounds + 3 Tire Jumps