JoCo CrossFit

Strength: 3-3-3-3-3

WOD: Randy
75 snatches (75/55)

After party: death by 10 meters

Kevin – 135-185 (205 x 1 pr!); 5:49 Rxd; 15r + 14
Tyler – 135-205; 10:40 Rxd; 14r + 10
Ben M. – 185-255(2); 4:05 Rxd
Michelle – 45-80(2); 6:53 (40); 13r + 10
Katie Br. – 45-70(1); 6:50 (30); 16r + 12
Anne – 45-95; 10:52 (45); 14r + 10
Missy – 45-75(1); 6:10 (30); 12r
Janna – 45-80(1); 7:21 (40); 13r + 12
Brandi – 45-75; 11:20 Rxd; 15r + 13
Julie W. – 45-75(1); 6:04 (30); 15r + 10
Dave – 95-200; 5:34 (pc) Rxd; 15r + 14
Kory – 225-275; 4:57 Rxd; 16r + 15
Jen S. – 45-75(2); 6:20 (30); 14r + 14
Mandy – 45-75(2); 4:58 (15); 15r + 14
Steve – 135-210(2); 7:44 Rxd; 16r + 13
Jerry – 115-170(2); 8:11 (55); 15r + 12
Emily W. – 65-95; 8:44 Rxd; 15r + 14
Lindsey – 95-135(2); 6:19 Rxd; 16r + 15
Kelly – 165-235; 13:29 Rxd; 10r + 9
Jill – 55-55; 7:03 (30 pc); 10r + 10
Alison – 65-100(2); 7:43 (45); 12r + 12
Stacie – 95-125(2); 6:56 Rxd; 14r + 13
JT – 225-280(2); 6:33 Rxd; 12r + 12
Mike – 225-315(2); 3:50 Rxd; 18r + 14
Cory – 225-365; 6:50 Rxd; 12r + 10
Jared – 145-200(1); 9:44 Rxd; 13r + 13
Tom – 145-205(1); 9:04 Rxd; 13r + 13
Julie H. – 45-70(1); 8:33 (40); 14r + 8
Matt – 135-215(1); 8:17 Rxd; 14r + 14
Emily M. – 65-95(1); 8:15 (55-15, 45-60); 14r + 12
Asha – 65-100(1); 11:39 Rxd ; 13r
Alan 95-130(1); 11:00 Rxd; 16r
Lesly – 45-75(1); 10:47 (30); 13r
Rob – 185-235(1); 5:50 Rxd; 16r + 12
Jen M. – 45-50; 8:05 (30); 12r
Jack – 95-185; 7:20 (30); 14r + 12
Luke – 135-200; 11:51 Rxd; 15r + 15
Garett 135-200; 9:02 Rxd; 16r + 10
Rick – 95-165(1); 8:10 Rxd; 15r + 15
Chris K. – 165-235(1); 8:05 Rxd; 13r + 13

Hero WOD: Nutts

10 Handstand push-ups
15 Deadlifts (250lbs)
25 Box jumps (30″ box)
50 Pull-ups
100 Wall balls (20lbs)
200 Double-unders
400m w/45 plate

Nutts – Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Loren – 36:03
Ben D. – 43:22 (24″ pike, 185dl, BlB, 1000 singles)
Corey – 31:03 Rxd
Kevin – 32:03 (24″ pike)
Katie Bu.- 36:00 (pike, 95dl, GB, 10wb, 600 singles, 25#)
Michelle – 34:55 (pike, 95dl, jumping, 10wb, 600 singles, 25#)
Stacie – 33:40 (155dl, 24″, 14wb)
Janet – 33:34 (24″ pike, 26 GS, RB-BlB, 1000 singles, 10#)
Missy – 42:28 (16″ pike, 95dl, 10wb, 25#)
Emily W. – 41:40 (24″ pike, 135dl, BlB, 14wb, 25#)
Dave – 44:49 (gamer, 225dl, 24″, GB, 14-20wb, 1000 singles)
Brandi – 31:15 (24″ pike, 95dl, 24″, RB, 14wb, 25#)
Janna – 44:45 (20″ pike, 95dl, 20″, GB, 14wb, 25#)
Anne – 33:06 (24″ pike, 135dl, 20″, GB, 14wb, 25#)
Mandy – 31:46 (20 pike, 95dl, 20″, RB, 14wb, 25#)
Mark – 31:46 (24″ pike, 95dl, 20″, GB-25, 14wb, 600 singles)
Cory – 52:58 Rxd
Katie Bl. – 47:40 (24″ pike, 135dl, 20″, BlB, 14wb, 25#)
Kelly – 47:23 (24″ pike, 135dl, 20″, GB, 500 singles)
Ben M. – 39:34 Rxd
Emily M. – 40:55 (24″ pike, 135dl, 24″, BlB, 14wb, 25#)
Jeni – 38:16 (pike, 65dl, 12″, jumping, 6wb, 200 singles, 10#)
Jerry – 40:40 (24″ pike, 135dl, 24″, GB, 14wb, 1000 singles)
Ashley – 37:25 (24″ pike, 135dl, 24″, RB, 25#)
Julie W. – 38:50 (pike, 95dl, 16″, GB, 10wb, 1000 singles, 25#)
JT – 37:48 (16″ step-ups, BB, 1000 singles)
Kory – 24:02 Rxd
Mike – 19:34 Rxd
Dustin – 27:13 (24″ pike, 24″, doubles/singles)
Jared – 43:53 (24″ pike, 185dl, 24″, doubles/singles)
Payton – 19:02 (30″ pike, 65dl, 24″, BlB, 6wb, 1000 singles, 25#)
Tyler – 41:28 (24″ pike, 205dl)
Chris B. – 43:53 (20″ pike, 185dl, BlB, 1000 singles)
Tom – 36:41 (30″ pike)
Angie – 30:43 (24″ pike, 95dl, 20″, BlB, 10wb, 1000 singles, 25#)
Rob – 28:31 Rxd
Rick – 36:22 (24″ pike, 185dl, BlB, 1000 singles)
Jen V. – 44:38 (20″ pike, 95dl, 16″, BB, 10wb, 1000 singles, 25#)
Luke – 45:50 (185dl)
Asha – 41:09 (24″ pike, 135dl, 20″, 14wb, 25#)
Chris K. – 35:34 (24″ pike, 225dl, BlB, 1000 singles)
Steve – 37:10 (24″ pike, 225dl, BlB)
Jen S. – 38:55 (pike, 95dl, 20″, GB, 10wb, 25#)
Lindsey – 28:17 (185dl, 24″ + 1@30″)

WOD: 20 min AMRAP

5 HSPU
10 Pistols (5 each leg)
15 SDLHP (95/65)
20 KTE’s

After party:

2 min plank hold per side (must complete 2 total minutes of a plank per side) followed by 50 back extensions

Tyler – 3 rounds + 2 SDLHP (24″ pike, 16″ pistol); 8:54
Loren – 4 rounds (16″ pistol); 6:46
Ben D. – 3 rounds + 12 SDLHP (20″ pike, 16″pistol); 6:55
Stacy – 3 rounds + 11 KTE’s (24″ pike, 16″ pistol); 8:27
Chris – 3 rounds + 1 KTE’s (20″ pike, 16″ pistol, 75lb); 8:52
Anne – 5 + 3 SDLHP (20″ pike, 16″ pistol, 45lb); 7:40
Payton – 9 rounds (24″ pike, 16″ pistol, 15lb); 7:55
Tatia – 5 + 5 SDLHP (pike, 20″ pistol, 45lb); 6:59
Suzanne – 5 rounds (pike, 24″ pistol, 45lb); 11:02
Stacie – 3 + 5 KTE’s Rxd; 6:44
Janet – 5 rounds (24″ pike, 16″ pistol, 45lb); 8:14
Mandy – 5 + 1 pistol (20″ pike, 16″ pistol, 45lb); 8:03
Missy – 5 + 5 HSPU (16″ pike, 16″ pistol, 45lb); 6:54
Janna – 5 + 10 pistols (20″ pike, 16″ pistol, 45lb); 8:13
Brandi – 4 + 5 HSPU (24″ pike, 16″ pistol); 7:16
Emily W. – 4 rounds (20″ pike, 20″ pistol); 7:12
Kevin – 4 + 7 KTE’s (24″ pike, 16″ pistol); 7:16
Lindsey – 5 + 6 pistols (24″ pike); 6:18
Jen S. – 4 + 10 pistols (pike, 16″ pistol, 45lb); 7:25
Julie W. – 5 + 7 SDLHP (pike, 16″ pistol, 45lb); 9:21
Steve – 4 + 5 KTE’s (24″ pike, 16″ pistol); 9:30
Ben M. – 4 + 5 KTE’s (24″ pike, 16″ pistol); 6:48
Mark – 4 + 10 pistols (24″ pike, 20″ pistol, 95-65lb); 8:28
JT – 4 + 10 pistols (24″ pike, 20″ pistol); 8:23
Jill – 4 + 4 SDLHP (pike, 20″ pistol, 45lb); 11:56 (25 BE)
Alison – 5 + 4 HSPU (pike, 20″ pistol); 10:01
Emily B. – 3 rounds (Alt. WOD); 11:15
Cory – 4 rounds (pistols holding pole); 10:59
Ashley – 5 + 2 SDLHP (16″ pike, 16″ pistol); 8:15
Rob – 3 + 7 SDLHP (BW HSPU – 24″ pike, pistols holding pole); 9:15
Luke – 3 + 8 KTE’s (pistols holding pole, 75lb); 6:57
Mike – 5 + 10 pistols Rxd (added 4″ of depth for HSPU); 5:51
Jared – 4 + 1 SDLHP (24″ pike, 16″ pistol, 75lb); 8:34
Chris K. – 5 + 5 SDLHP (24″ pike, 16″ pistol); 9:23
Julie H. – 4 + 2 SDLHP (20″ pike, 16″ pistol, 45lb); 7:22
Matt – 5 + 5 KTE’s (24″ pike, 20″ pistol);
Mary – 9 rounds (Alt. WOD)
Asha – 5 + 5 pistols (24″ pike, 16″ pistol); 8:49
Alan – 4 rounds (24″ pike, 16″ pistol, 75lb); 7:13
Lesly – 4 + 5 HSPU (pike, 24″ pistol, 30lb); 8:30 (1 min plank)
Jen V. – 5 + 5 HSPU (pike, 20″ pistol, 45lb); 7:45
Tom – 3 +13 KTE’s (24″ pike, 16″ pistol); 6:31
Kelly – 4 rounds (24″ pike, 16″ pistol); 10:00
Rick – 4 + 6 SDLHP (24″ pike, 12″ pistol); 7:34
Dave – 6 + 10 pistols (push ups, 16″ pistol, 75lb, V-up); 11:30

Clients,

JoCo CrossFit would like to put together a logo/design that we can use on apparel, banners, water bottles, etc. and we would appreciate your assistance. We will be offering a free month of unlimited training to whomever puts together the best fit for JoCo CrossFit. Also, please make sure that we can transfer the logo into a PDF file. Thank you for your help.

JoCo CrossFit Staff

4min AMRAP
4 Squat Clean (165/110)
5 Burpees

Rest 3 minutes

6 min AMRAP
4 Overhead Squat (135/95)
12 Ring Dips

Rest 3 Minutes

3 min AMRAP
Row (calories)

Every rep/calorie is one point. Add all points to get your final score.

Ben – 141 Rxd
Payton – 142 (30 HSC, 15 OHS, PVC dips)
Tyler – 94 (115 HSC, 75-65 OHS)
Michelle – 144 (45 HSC, 30 OHS, box dips)
Katie Bu. – 131 (45 HSC, 30 OHS, box dips)
Angie – 149 (65 HSC, 45 OHS, box dips)
Janet – 181 (45 FS, box dips)
Anne – 149 (65 HSC, 30 OHS, box dips)
Addison – 178(15 HSC, PVC OHS, box dips)
Brandi – 186 (65 HSC, 55 OHS, box dips)
Missy – 166 (45 HSC, 30 OHS, box dips)
Emily W. – 147 (65 HSC, 65 OHS, box dips)
Steve – 179 (135 HSC, 95 OHS PVC dips)
Julie H. – 146 (55 HSC, 30 OHS, box dips)
Janna – 153 (55 HSC, 30 OHS, box dips)
Corey – 180 (135 HSC, 95 OHS)
Kory – 176 Rxd
Stacie – 143 (95 HSC)
Jill – 150 (45-30 HSC, 15 OHS, box dips)
Kelly – 166 (95-75 HSC, 75 OHS, box dips)
JT V. – 194 (135 HSC, 135 BS, box dips)
Ashley – 131 (95 HSC, 75 OHS, box dips)
Julie W. – 145 (55 HSC, 30 OHS, box dips)
Lindsey – 158 (75 OHS, PVC dips)
Jeni – 127 (30 HSC, 15 OHS, box dips)
Luke – 145 (135 HSC, 75 OHS)
Garett – 181 (135 HSC, 75 OHS)
Alison – 157 (65 HSC, 30 OHS, box dips)
Jerry – 150 (95 HSC, PVC-15 OHS, PVC-box dips)
Dustin – 164 (135 HSC, 65 OHS)
Mike – 204 Rxd
Emily B. – 145 (45 FS, 15 OHS, box dips)
Jared – 153 (115 HSC, 65 OHS)
Katie Bl. – 144 (65 HSC,45 OHS, box dips)
Cory – 121 (65 OHS)
Rick – 142 (95 HSC, 65 OHS, PVC dips)
Asha – 137 (75 HSC, 55 OHS, box dips)
Tom – 134 (135-95 OHS)
Jen S. – 162 (55 HSC, 15-30 OHS, box dips)
Matt – 130 (135 HSC, 95 OHS, box dips)
Rob – 120 Rxd
Elisha – 14:25 (Alt. WOD)

WOD:
Fran
21 – 15 – 9
Thrusters (95/65)
Pull Ups

After Party:
400m Run
10 GHD’s
25 Double Unders
300m Run
20 GHD’s
25 Double Unders
200m Run
30 GHD’s
25 Double Unders
100m Run
40 GHD’s
25 Double Unders

Kory – 5:11 Rxd; 16:28 Rxd
Ben – 5:58 Rxd; 18:12 Rxd
Chris B. – 10:19 (65, BlB); 18:42
Tyler – 12:35 Rxd; 19:22
Justin – 7:49 Rxd; 14:28
Missy – 9:52 (45, RB); 24:15 Rxd
Michelle – 11:17 (45, jumping); 21:38
Katie Bu. – 11:50 (45, GB); 18:17
Suzanne – 14:08 (45, BB); 18:34
Janet – 11:00 (45, RB); 14:18
Tatia – 8:09 (45, jumping); 17:40
Anne – 16:28 (BlB); 15:12
Dave – 11:28 (Helen – 35KB, GB); 19:58
Addison – 11:43 (15, RB); 14:39
Aimee – 9:36 (GB); 18:16 Rxd
Jen S. – 10:46 (45, GB); 18:33
Alison – 6:43 (45, jumping); 17:23
Janna – 10:18 (45, BlB-GB); 17:29 Rxd
Stacie – 9:13 Rxd; 15:38 Rxd
Kelly – 12:09 (GB); 24:15
Angie – 11:28 (BlB); 18:15
Emily M. – 10:55 (BlB); 16:51 Rxd
Ashley – 10:04 (RB); 20:29 Rxd
Brandi – 9:27 (RB); 16:08 Rxd
Emily W. – 10:34 (RB); 19:59 Rxd
Mike – 3:08 Rxd; 11:48 Rxd
Jerry – 7:41 (65, GB); 15:52
Dustin – 7:21 Rxd; 18:32 Rxd
Tom – 7:00 Rxd; 21:52 Rxd
Jared – 14:02 Rxd; 19:20 Rxd
Emily B. – 12:55 (30, jumping); 25:51
Kyle – 7:40 Rxd; 12:39
Luke – 18:40 Rxd; 25:42 Rxd
Garett – 18:40 Rxd; 20:45 Rxd
Rob – 7:36 Rxd; 17:52 Rxd
Jen M. – 8:37 (30, BlB); 19:37
Chayse – 9:58 (30, BW-RB knee); 18:20
Katie Bl. – 8:04 (45, GB-BlB); 19:59
Cory – 23:40
Rick – 15:34 (BlB); 17:08

100m tire flip
100 KTE’s
200m buddy carry
100 box jump
200m wheel barrel (bear crawl)

Sam/Marie – 20:00
Scott/Skelton – 23:02
Hans/Baker – 23:20
Brandy/Gloria – 24:28
Davis/Picas – 24:29
Chris/Jason B. – 24:50
Eric/Corey – 16:59

Strength: Shoulder Press
1 – 1 – 1 – 1 – 1 – 1 – 1

WOD:
Isabel
30 Snatches (135/95)

10 – 15 minutes of skill work

Kevin – 95, 115, 125, 130, 140, 145, 150; 2:44 (95)
Stacy – 30, 45, 55, 60(F), 60(F), 60, 60; 4:08 (55)
Michelle – 30, 45, 50, 55, 60, 65(F), 65(F); 2:45 (30)
Missy – 30, 40, 45, 50, 55(F), 55(F), 55(F); 3:18 (35)
Janet – 30, 40, 45, 50, 55, 65, 75; 4 rounds + 5 pull ups (Alt. WOD)
Aimee – 45, 55, 60, 65, 70(F), 70(F), 70; 3:05 (65)
Stacie – 45, 55, 65, 70, 75, 80, 85; 7:42 (75)
Brandi – 45, 55, 60, 65(F), 65(F), 65, 70(F); 4:26 (55)
Jen S. – 40, 45, 50, 55, 60, 65(F), 65(F); 5:11 (45)
Anne – 45, 50, 55, 60, 65, 70, 75(F); 3:42 (45)
Tyler – 95, 105, 115, 125, 130, 135, 145; 3:39 (95)
Justin – 95, 105, 115, 120, 125(F), 125(F), 125(F); 3:55 (95)
Janna – 45, 55, 55, 60, 65, 70(F), 70(F); 2:48 (45)
Emily W. – 45, 55, 65, 70, 75(F), 75(F), 75; 2:54 (65)
Ashley – 45, 55, 60, 65, 70, 75, 85(F); 3:51 (65)
Lindsey – 65, 75, 80, 85, 90, 95, 100; 4:21 (75)
Scott – 95, 105, 110, 115, 120, 125(F), 125; 5:43 (95-75)
Alison – 45, 50, 55, 60, 65, 70, 75(F); 4:25 (45)
Emily B. – 5×5 (30)
Mike – 135, 155, 165, 175, 185(F), 185(F), 185(F); 3:29 Rxd
Rick – 75, 85, 95, 100, 105, 110, 115; 3:26 (65)
Chris K. – 115, 125, 130, 135(F), 135, 140, 145; 5:04 (95)
Garett – 75, 85, 95, 105, 115, 135, 140(F); 5:21` (95)
Debbie – 45, 50, 50, 55, 55, 60(F), 60; 5:01 (45)
Asha – 55, 60, 65, 75, 80, 85(F), 85(F); 4:47 (65)
Jill – 45, 50, 55, 60, 65, 70(F), 70; 3:32 (45-30)
Kelly – 85, 95, 105, 115, 125, 135, 145; 4:07 (95)
Luke – 95, 105, 115, 120, 130, 135, 145(F); 4:27 (95)
Lesly – 45, 50, 55, 60(F), 60(F), 60, 60; 3:19 (30)
Alan – 55, 65, 75, 85, 95, 105, 110(F); 3:01 (65)
Katie Bl. – 45, 50, 55, 60(F), 60(F), 60, 65(F); 2:28 (45)
Cory – 135, 155, 175, 195, 205, 215, 225; 3:40 Rxd
Rob – 135, 145, 155, 165, 175(F), 175(F), 175(F); 10:32 Rxd
Kory – 135, 155, 175, 185(F), 185(F), 185(F); 2:14 Rxd