JoCo CrossFit

21 – 15 – 9

TGU’s (alternate hands) (45lbs)
Sott’s Press (45Lbs)

After Party:

4 rounds of L-sits
rest :30 between sets

Dylan – 18:46 (15#, 15#)
Jamie – 19:18 (45#-35#, 45# shoulder press)
Tyler – 21:00 Rxd
Stacy – 25:30 (18#, 15#)
Aimee – 19:04 (18#, 30#)
Katie – 18:30 (18#, 15#)
Stacie – 27:27 Rxd
Anne – 20:49 (18#, 15#)
Emily W. – 28:17 (26#, 30#)
Brandi – 28:32 (26#, 30#-15#)
Steve – 22:58 Rxd
Janna – 25:34 (18#, 30#)
Missy – 22:00 (18#, 15#)
Angie – 25:14 (26#, 30#)
Ben – 16:22 (45#, 30#)
Emily M. – 22:02 (18#, 15#)
Julie W. – 23:18 (18#, 15#-30#)
Mike – 12:47 Rxd
Ashley – 20:59 (26#, 30#)
Asha – 19:40 (26#, 30#)
Luke – 22:14 (26#, 15#)
Garett – 19:22 (26#, 30#)
JT V. – 44:18 (Alt workout)
Lindsey – 24:30 (Alt. workout)
Cory – 54 Rxd (Sectional WOD #6)
Kenny – 70 Rxd (Sectional WOD #6)
AJ – 54 (Sectional WOD #6)
JT V. – 3 Rxd (Sectional WOD #6)
Tom – 62 Rxd (Sectional WOD #6)
Justin – 61 Rxd (Sectional WOD #6)

WOD #1: Sectional WOD 11.6

7 min AMRAP

3 Barbell Thrusters (100lbs / 65lbs)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 65lbs)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 65lbs)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 65lbs)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 65lbs)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 65lbs)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 65lbs)
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOD #2: Annie
50-40-30-20-10

double-unders
sit-ups (abmat)

Loren – 48 total reps Rxd
Jamie – 59 total reps Rxd
Rita – 63 total reps (45lbs, jumping pull-ups); 11:22
Suzanne – 67 total reps (45lbs, jumping pull-ups); 10:32
Aimee – 71 total reps (45lbs, jumping pull-ups); 13:49
Kevin – 14:07 (21-15-9 of TGU’s @45lbs + Sott’s presses @15lbs); 8:08 Rxd
Brandi – 60 total reps (65lbs, blue band pull-ups); 14:47 Rxd
Missy – 65 total reps (45lbs, jumping pull-ups); 18:00 (completed 75 double-unders!)
Amy G – 90 total reps (45lbs, jumping pull-ups); 14:45
Anne – 67 total reps (55lbs, jumping pull-ups); 14:31 Rxd
Mandy – 98 total reps (45lbs, jumping pull-ups); 16:55 Rxd
Janet – 105 total reps (shoulders presses @30lbs and blue band pull-ups); 11:49 (squats for double unders)
Janna – 90 total reps (45lbs, jumping pull-ups); 17:45 (completed 75 double-unders!)
Lindsey – 8:10 Rxd
Emily W – 50 total reps (65lbs, blue band pull-ups); 20:02 Rxd (completed her first pull-up today)
Stacie – 4 total reps Rxd
Ashley – 50 total reps (65lbs, blue band pull-ups); 13:07 Rxd
Julie – 86 total reps (45lbs, jumping pull-ups); 13:06
Scott – 35 total reps (100lbs, blue band pull-ups); 17:04
Emily M – 40 total reps (65lbs, blue band pull-ups); 12:13
Rob – 60 total reps Rxd; 11:23 Rxd
Mike – 112 total reps Rxd; 5:16 Rxd
JT M – 71 total reps (55lbs, jumping pull-ups)
Tom – 11:04 Rxd
Kory – 90 total reps Rxd; 10:19 Rxd
AJ – 60 total reps (95lbs, chin over bar pull-ups); 9:34
Asha – 68 total reps (65lbs, blue band pull-ups); 13:02 Rxd
Addison – 93 total reps (15lbs, jumping pull ups); 14:05
Payton – 72 total reps (30lbs, jumping pull ups); 14:09
Drew – 96 total reps (55lbs, blue band pull ups); 16:41 Rxd
Garett – 46 total reps Rxd; 12:13 Rxd
Luke – 45 total reps Rxd; 16:42 Rxd
Matt – 45 total reps (black band pull ups, knee); 15:38 Rxd
Dustin – 30 total reps Rxd; 14:24 (squats for double unders)

Dirty Dozen

25 Burpees
20 Pull Ups
50 Box Jumps (20″)
20 Double Unders
25 Ring Dips
20 Toes to Bar
30 KB Swings (70/35)
30 Sit Ups
20 Hang Squat Cleans (95/65)
25 Back Extensions
30 Wall Balls (20/14)
3 Rope Climbs

Loren – 27:15
Tyler – 24:40 (through 20 wall balls)
Scott – 33:44
Dylan – 34:25
Jamie – 37:27
Cory – 38:56
Stacie – 33:36 (GHD’s)
Steve – 37:29
Brandi – 32:23 (GHD’s)
Anne – 28:53
Mandy – 34:16 (GHD’s)
Ben – 31:40 (GHD’s)
Mike – 18:27 Rxd
Rob – 22:54
Tom – 42:54 Rxd except 1 rope climb (GHD’s)
Ashley – 30:50
Julie W. – 28:48
Lindsey – 26:50 Rxd (PVC dips, GHD’s)
Kevin – 31:48 Rxd
Asha – 35:19 (GHD’s)
Emily W. – 33:04 (GHD’s)
Kory – 21:29 Rxd
AJ – 30:00
Jared – 32:52
Garett – 26:40 (GHD’s, 3 rope climbs)
Luke – 29:33 (GHD’s)
Emily M. – 35:59
Payton – 19:30 (GHD’s)
Drew – 21:38
Corey – 27:25 Rxd except rope climbs

Nasty Girls

3 Rounds
50 Squats
7 Muscle Ups
15 Hang Cleans (135/95)

After Party:

1:00 Plank Hold
1:00 Abmat (AMRAP)
1:00 Plank Hold
1:00 V-Ups (AMRAP)
1:00 Plank Hold
1:00 Russian Twists (AMRAP)

Cory – 34:51; 50
Corey – 34:50
Dylan – 34:00
Loren – 27:26; 69
Mandy – 20:38; 102
Missy – 20:50; 86
Anne – 20:51; 63
Brandi – 23:26; 69
Lori – 21:35; 61
Angie – 25:37; 82
Emily W. – 25:54; 90
Ben – 28:45; 58
Janna – 25:38; 103
Dave – 29:25; 66
Janet – 23:13; 78
Mike – 16:55; 126
Rob – 27:33
Tom – 28:16 (ring dips); 79
Lindsey – 25:44 (PVC dips); 76 (50; sectional WOD #6)
Stacie – 27:24 (ring dips); 92
Suzanne – 32:27; 67
Julie W. – 20:55; 77
Ashley – 20:30; 73
Jared – 32:40; 79
Asha – 23:47; 85
Katie – 30:16; 75
Stacy – 25:30; 47
Emily M. – 19:18; 73
Garett – 25:44; 101
Luke – 29:05; 100
Dustin G. – 30:52; 51
Kalli – 22:28; DNC
Kevin – 34 (sectional WOD #6); 102
Matt – 27:47; 53
Tyler – 28:06; 55
Drew – 16:28; 100
Payton – 15:31; 87
Justin – 29:45; 87

WOD:

30, 25, 20, 15, 10

Walking lunges (35/26) *each leg
Gamer push-ups
Box jumps (24″/20″)
Body rows
KTE’s

Dylan – 50:00 (18 KB, 20″, through 3 rounds and 15 walking lunges, push-ups, and box jumps)
Tyler – 65:20 Rxd
Cory – 48:26 Rxd (3 rounds)
Kevin – 32:45 (“2 lame rounds” -Kevin)
Emily W – 57:55 Rxd
Emily M – 59:35 Rxd
Amy G – 49:58 (10 db, 12″)
Janet – 25:23 (squats, push-ups, V-ups, body rows, abmats w/same repetition scheme)
Missy – 47:56 (18 KB, 12″)
Steve – 61:11 Rxd
Anne – 51:04 (25# OH)
Kory – 44:21 Rxd
AJ – 43:09 (26 KB, 20″)
Dave – 42:36 (26 KB, 20″, through 3 rounds)
Mike – 40:51 Rxd (53 KB); 101 reps on sectional wod #6
Stacie – 41:23 Rxd
Tom – 68:38 Rxd; 52 reps on sectional wod #6
Dustin – 43:30 (65# SDLHP for box jumps)
Jared – 63:38 (26 KB, 20″)
Angie – 47:26 (26 KB, 20″)
Lindsey – 38:56 Rxd
Garett – 38:28 (26 KB)
Matt – 40:07 (3 rounds; 26 KB, 16″)
Justin – 50:16 Rxd
Katie – 51:18
Rob – 40:44
Sam – 21:50 (30-20-10; 10# OH, 16″, KTE on the floor)
Carter – 21:50 (30-20-10; 10# OH, 16″, KTE on the floor)
Mia – 19:30 (30-20-10; 5# OH, 16″, KTE on the floor)
Addison – 19:57 (30-20-10; 5# OH, 16″, KTE on the floor)

WOD #1:

Push-ups (75 gamer, 50 tricep, 25 clapping)
Box jumps (12″, 16″, 24″)
Abs (75 abmat, 50 V-ups, 25 GHD’s)
Wallballs (75 – 9′, 50 – 10′, 25 double wallballs)

* 1 person works at a time

WOD #2:

1600m run
100 squats
1200m run
100 double-unders
800m run
100 abmat sit-ups
400 run
100 russian twists

Stacie/Julie W/Deb/Angie – 26:44, 18:50
Kevin/Janna/Tatia – 21:53, 18:07
Ashley/Rob/Julie H – 22:48, 17:52
Emily/Justin/Krista – 25:24, 20:08
Lindsey/Tyler/Drew – 21:20, 17:44
Brandi/Katie/Dustin – 21:18, 18:22
Mandy/Luke/Lynett – 27:40, 20:01

WOD:

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

Strict Pull Ups
HSPU’s

Jamie – 12:54
Missy – 14:25
Janet – 14:02
Brandi – 19:41
Amy – 19:31
Mandy – 15:45
Lindsey – 13:27
Loren – 10:47
AJ – 25:50
Kenny – 25:54
Kory – 31:46
Ashley – 15:00
Julie W. – 16:32
Stacie – 21:12
Mike – 23:42 Rxd*
Steve – 20:38
Jared – 14:51
JT M. – 18:21
Emily W. – 21:36
Emily M. – 23:30
Asha – 24:27
Tom – 24:53
Ben – 17:17
Jerry – 17:18
Kevin – 13:11
Luke – 9:52
Garett – 8:08
Anne – 12:27
Justin – 15:39

Team WOD:

3 minutes – Push Ups/15 Double Unders
:30 rest
3 minutes – Squats/5 100′ Runs
:30 rest
3 minutes – Abmat/10 cal Row

One teammate does the first exercise (push ups, squats, abmat) for as long as it takes the other teammate to do the second (DU, run, row). The number of reps the team completes for the first exercise is the teams score.

Missy & Amy – 183
Janet & Brandi – 255
Mandy & Lindsey – 248
Loren & Mike – 299
Jamie & Mike – 287
Rob & Kory – 293
AJ & Kenny – 288
Ashley & Julie W. – 231
Stacie & Steve – 250
JT M. & Jared – 187
Dustin & Tom – 218
Ben & Jerry – 205
Luke & Garett – 312
Emily W. & Tom – 220
Emily M. & Asha – 278
Anne & Justin – 249

Dustin – 5 rounds + 3 toes to bar; 153 Rxd (Sectional WOD #5)

Sectional WOD 11.5

20min AMRAP

5 power cleans (145/100)
10 toes to bar
15 wallballs (20/14)

Cory – 5 rounds + 3 wallballs; 168 Rxd
Jamie – 6 rounds + 5 toes to bar; 190 Rxd
Stacie – 7 rounds + 10 wallballs; 235 Rxd
Tyler – 4 rounds + 5 toes to bar; 130 Rxd
Loren – 5 rounds + 4 toes to bar; 159 Rxd
Stacy – 7 rounds + 8 wallballs; 233 (65#, V-ups)
Rita – 7 rounds + 2 power cleans; 212 (65#, V-ups, 10wb)
Suzanne – 9 rounds + 10 toes to bar; 290 (45#, V-ups, 10wb)
Amy G. – 7 rounds; 210 (45#, V-ups, 10wb)
Missy – 6 rounds + 2 power cleans; 182 (50#, V-ups, 10wb)
Kenny – 7 rounds + 9 toes to bar; 224 Rxd
AJ – 4 rounds + 5 wallballs; 140 Rxd
Steve – 8 rounds + 5 power cleans; 245 (115#, V-ups)
Anne – 10 rounds; 300 (65#, V-ups)
Janna – 7 rounds + 4 wallballs; 229 (50#, V-ups)
Ben – 5 rounds + 5 toes to bar; 160 Rxd
Emily M. – 6 rounds + 10 V-ups; 195 (65#, V-ups)
Rob – 7 rounds + 4 toes to bar; 219 Rxd
Mandy – 7 rounds + 5 power cleans; 215 (65# and Rxd on toes to bar)
Lindsey – 9 rounds + 1 power cleans; 271 Rxd
Emily W. – 3 rounds + 5 toes to bar; 100 Rxd
Asha – 2 rounds + 5 power cleans; 65 (75# and Rxd on toes to bar)
Ashley – 4 rounds + 3 power cleans; 123 Rxd
Jared – 4 rounds + 3 power cleans; 123 Rxd
Tom – 6 rounds; 180 Rxd
Mike – 12 rounds + 5 toes to bar; 370 Rxd
Garett – 5 rounds + 5 toes to bar; 159 (115)
Luke – 4 rounds + 4 power cleans; 124 Rxd
Kevin – 7 rounds + 1 toes to bar; 216 Rxd
Katie – 7 rounds + 4 V-ups, 219 (65)
Kory – 7 rounds + 10 toes to bar; 225 Rxd
Justin – 6 rounds + 5 power cleans; 180 Rxd

20 minute AMRAP
5 bench press 65
10 V-ups
15 squats/WB

Janet – 15 rounds; 450 Rxd
Brandi – 15 rounds + 2 bench press; 452 Rxd

WOD: Dirty Thirty

Row 30 calories
30 ring dips
30 double-unders
30 KB swings (53/35)
30 push presses (95/65)
30 box jumps (24/20″)
30 double-unders
30 GHD’s
30 back extensions
30 burpees
30 ring push-ups
30 double-unders
30 walking lunges (each leg)

Jamie – 34:56 Rxd
Cory – 37:04 Rxd
Tyler – 45:26
Corey – 35:07 Rxd
Loren – 37:32 Rxd except 15 push presses @ 65#
Stacie – 31:06 Rxd
Anne – 34:05
Angie – 39:28
Emily W. – 39:23
Janna – 41:25
Mandy – 33:40
Ben – 38:24 Rxd
Lindsey – 26:13 Rxd
AJ – 30:55
Kenny – 28:15 Rxd
JT V. – 35:10
Amy P. – 41:40
Missy – 43:27
Rob – 32:59 Rxd except PVC dips
Ashley – 32:56
Julie – 37:37
Mike – 19:56 Rxd
Tom – 41:21 Rxd
JT V. – 46:07
Asha – 35:07
Emily M. – 48:10 Rxd except box dips
Luke – 31:39 Rxd except PVC dips
Garett – 31:10 Rxd except PVC dips
Justin – 34:16 Rxd
Kevin – 30:05 Rxd
Katie – 39:20
Kory – 19:48 Rxd
Drew – 32:39

30 box dips
30 pull ups
30 squats
30 shoulder press (30)
30 bicep curls (30)
30 single arm row (26)
100 abmat
30 tricep extensions (30)
30 pull ups
30 squats
30 push ups
30 hammer curls (10)
30 body rows
100 abmat

Janet – 43:45
Brandi – 43:51

WOD: 4 rounds

15 SDLHP (95/65)
15 Floor wipers (95/65)
15 MBC’s (20/14)
15 GHD’s
15 Wallballs (20/14)

Corey – 27:49 Rxd
Tyler – 37:50
Suzanne – 34:16 (50#, Abmat, 10MB)
Rita – 34:51 (50#, Abmat, 10MB)
Loren – 27:55 (75#, Abmat)
Anne – 21:26 (50#, Abmat)
Mandy – 22:58 (50#)
Steve – 34:44 Rxd except 65# on last round of SDLHP
Lori – 30:47 (3 rounds, 15#, Abmat, 6MB)
Missy – 28:53 (45#, 10MB)
Janna – 32:05 (45#, Abmat)
Amy G. – 31:05 (45#, Abmat, 10MB)
Stacy – 29:25 (50#)
Kevin – 25:07 Rxd
Emily W. – 26:41 Rxd
Ben – 25:22 Rxd
Stacie – 19:37 Rxd
Kory – 22:03 Rxd
Kenny – 24:26 Rxd
Rob – 22:43 Rxd
Brandi – 23:35 (55#)
Lindsey – 17:57 Rxd
Mike – 16:28 Rxd
Julie W. – 24:44 (50#)
Ashley – 27:57 Rxd
Jared – 29:45 (75#)
JT M. – 36:57 (65#)
Asha – 25:14 Rxd
Emily M. – 35:07 (50#)
Luke – 31:22 (75#)
Justin – 30:02 Rxd
Jackson – 32:32 (65#)

4 rounds

15 high pulls (40)
15 V-ups
15 squats
15 abmats
15 push-ups

Janet – 17:30