JoCo CrossFit

Strength:
1RM Weighted Pull Ups and Dips

WOD:
Isabel
30 Sntaches (135/95)

After Party:
2:00 Right Side Plank
50 Abmats
2:00 Left Side Plank
50 Toe Touches
2:00 Plank
50 Supermans

Tyler – 53; 53 (ring); 5:12 (105); 17:06
Chris B. – 10; 10 (ring); 7:36 (85)
Maya – 20(band); 70 (box); 3:05 (30)
Jamie – 90; 180 (ring)
Michelle B. – 20 (band); 45 (box); 1:58 (45); 17:58
Andy – 40 (BB); 55.5 (PVC); 3:19 (75); 15:39
JT – 45 (GB); 70 (PVC)
Aimee – 22.5 (RB); 115 (box); 2:30 (65); 13:00
Michelle M. – 22.5 (RB); 115 (box); 3:23 (45); 22:50
Corey – 65; 80(ring); 4:15 (115)
Anne – 26 (band); 70 (box); 3:03 (45); 15:26
Julie W. – 10 (band); 70 (box); 3:03 (45); 15:45
Angie – 20 (RB); 100 (box); 3:46
Brandi T. – 20 (PB); 110 (box); 3:23 (55); 14:12
Missy – 22.5 (RB); 90 (box); 4:14 (45); 16:21
Kevin -35, 96 (PVC); 3:58 (115); 12:32
Lindsey – 18, 45 (PVC); 3:35 (75); 13:40
Nick – 70; 140 (PVC); 2:26 Rxd; 14:??
Emily W. – 25 (RB); 75 (box); 3:49 (65); 13:34
Katie B. – 25 (RB); 75 (box); 5:35 (55); 9:54
Stacie – 30, 53 (PVC); 3:58 (75); 15:27
Clint – 30, 90 (PVC); 3:12 (95); 13:10
Jerry O. – 4:50
Denise – 3:15
Ashley – 20; 85 (box); 4:28 (65)
Asha – 12.5; 25 (PVC); 3:51 (65)
Tom – 53; 70 (ring); 4:44 Rxd; 17:53
Jared – 35; 53 (PVC); 4:14 (95); 18:10
Mike – 123; 140 (ring); 2:29 Rxd; 9:40
Justin P. – 58; 85 (PVC); 3:13 Rxd; 16:18
Kelly – 53; 20 (PVC); 4:57 (95); 18:14
Eric – 63, 53 (PVC); 5:05 (75); 16:55
Lukas – 73; 90 (PVC); 3:58 (75); 16:25
Garett – 80; 70 (PVC); 4:10 (95); 8:43
Luke – 63; 53 (ring); 4:52 (95); 9:20
Matt – 25.5 (RB); 25 (PVC); 4:20 (115); 15:12
Mark – 70, 85 (PVC); 2:30 (95); 10:22
Cory – 110, 150 (PVC); 2:57 Rxd; 12:49*
Marcie – 31; 40 (PVC); 4:54 (55); 10:00
Justin T. – 85; 105 (ring); 3:29 (95); 13:08
Ethan – 24:48 (Alt. WOD)
Rob – 63; 63 (PVC); 6:07 Rxd; 14:37
Brandon – 53; 70 (PVC); 6:02 (95); 17:40

WOD 1: 10,8,6,4,2
Squat clean thrustes (155/115)
Box jumps (30/24)

Rest 3 minutes then

WOD 2: 2 min AMRAP
Deadlifts (315/205)

Rest 1 minute then

WOD 3: 50 burpees for time

Michelle B.- 9:08 (65, 16″”; 16 (155); 4:29
Aimee – 6:52 (75); 21 (165); 3:56
Matt – 9:28 (115, 24″); 9 (275); 6:32
Corey – 9:15 (135); 7 Rxd; 4:30
Kevin – 15:16 Rxd; 7 Rxd; 5:22
Anne – 11:28 (75); 14 (155); 5:52
Mandy – 11:16 (55, 20″); 16 (95); 5:25
Brandi T. – 10:23 (75); 30 (75); 3:56
Clint – 13:25 (135); 15 (225); 3:59
Missy – 10:20 (55, 20″); 14 (115); 4:25
Marcie – 7:52 (65); 16 (135); 3:00
Julie W. – 11:49 (65, 16″); 12 (115); 4:33
Stacie – 11:24 (95); 4 Rxd; 4:47
Ashley – 7:35 (65, 20″); 19 (135); 5:19
Steve – 9:45 (135); 14 (255); 5:55
Dustin – 10:54 (135); 6 Rxd; 4:18
Jared – 12:07 (115); 12 (205); 3:46
Asha – 13:03 (85-75); 10 (185); 5:49
Justin P. – 8:18 Rxd; 18 Rxd; 3:37
Mike – 7:58 Rxd; 12 Rxd; 3:33
Cory – 12:07 Rxd; 20 Rxd; 5:30
Kelly – 9:10 (95, 16″); 6 (205); 5:33
Carter – 6:47 (30, 16″); 50 (45); 3:57
Alison – 11:43 (75, 16″); 15 (155); 5:06
Lindsey – 13:49 Rxd; 11 Rxd; 3:22
Mark – 7:53 (135); 25 (225); 3:06
Brandi F. – 9:16 (45, 16″); 13 (95); 6:46
Dayna – 12:43 (65); 18 (95-65); 4:41
Justin T. – 9:13 (115); 7 (275); 4:59
Chris K. – 13:43 (115); 20 (205); 4:30
Jen M. – 16:00 (55, 20″); 25 (65); 5:47
Rob – 19:45 Rxd; 8 (275); 3:13
Jeni – 11:37 (45, 12″); 14 (95); 14:59
Jill – 9:01 (45, 12″); 20 (95); 12:02
Emily W. – 11:55 (85); 11 (155); 5:29

WOD:
100 double-unders
10 HSPU
20 Alternating TGU’s (53/35kb)
30 Push jerks (135/95)
40 KB swings (70/53)
50 Gamer push-ups
100 double-unders

Andy – 30:39
Tyler – 31:18
Tom – 32:00 Rxd*
Corey – 28:08 (35TGU)
Mike M – 32:37
Cory – 36:51 (35TGU)
Michelle B. – 23:14
Nick – 20:04 Rxd
Aimee – 30:36
Kevin – 35:01 Rxd*
Anne – 31:27
Lindsey – 25:56 Rxd*
Steve – 43:40 Rxd*
Kory – 20:13 Rxd
Missy – 35:34
Brandi – 29:57
Emily W. – 27:14
Stacie – 35:37 Rxd
Amy – 38:33
Jerry O. – 35:46
Denise – 36:29
Clint – 32:28
Jeni – 49:54
Ashley – 33:34
Mandy – 26:45
Asha – 28:56
Jared – 32:52
Mike H. – 16:31 Rxd
Justin P. – 19:54
Marcie – 19:40
Kelly – 41:47
Eric – 28:35
Lucas – 26:31
Carter – 19:46
Sean – 22:06 Rxd
Jessica – 23:47
Garett – 26:02 (35TGU)
Mark – 20:43
Brandi F. – 30:20
Luke – 21:00 through 15 push jerks
Julie – 22:58
Chris B. – 35:30
Rob – 32:15 Rxd
Scott – 40:00
Katie B. – 33:10
Justin T. – 37:08 (95pj)
Jackson – 36:04
Brandon – 36:49
Bobby – 30:21
Lanett – 12:31 (Benchmark WOD)

Strength: Hang Power Snatch
5 – 3 – 3 – 1 – 1

WOD:
15 min AMRAP

Wallball (20/14)
Toes to Bar
Box Jumps (24/20)
KTE

1 rep of each the first round, then
2 reps of each the second round, then
3 reps of each the third round, etc….

Tyler – 75, 85, 95, 115, 125; 8 rounds + 6 TTB Rxd
Andy – 55, 65, 75, 85, 85; 8 rounds + 5 TTB Rxd*
Mike – 135, 145, 155, 165(F), 165, 175; 12 rounds + 3 wb Rxd
Nick – 135, 145, 155, 170, 185; 9 rounds + 2 KTE Rxd
Aimee – 65, 65, 75, 80(F), 80(F); 10 rounds + 7 wb Rxd*
Corey – 80, 95, 105, 115, 125(F); 10 rounds + 3 wb Rxd
Anne – 45, 55, 60, 65(F), 65; 9 rounds + 5 box jumps Rxd*
Brandi T. – 45, 55, 60, 65, 70(F); 8 rounds + 9 box jumps Rxd*
Missy – 30, 45, 45, 50, 55; 7 rounds + 8 wb Rxd*
Julie W. – 30, 45, 45, 50, 55; 8 rounds + 6 TTB Rxd*
Emily W. – 55, 65, 65, 70, 75; 9 rounds + 10 wb Rxd*
Marcie – 55, 60, 65, 65, 65; 8 rounds + 9 KTE Rxd*
Kory – 135, 155, 175, 185, 205, 215; 10 rounds + 4 TTB Rxd
Stacie – 65, 75, 85, 95, 100(F); 9 rounds + 8 TTB Rxd
Lindsey – 65, 75, 80, 85, 90; 10 rounds + 6 KTE Rxd
Kevin – 85, 95, 105, 115, 125; 9 rounds + 6 TTB Rxd
Jared – 65, 85, 95, 105, 110; 9 rounds + 9 box jumps Rxd
Tom – 85, 100, 115, 135, 155; 9 rounds + 8 TTB Rxd
Brandi F. – 30, 30, 40, 40, 45; 8 rounds + 8 KTE (V-ups for TTB, 12″)
Justin P. – 135, 145, 155, 175, 190; 10 rounds + 5 wb Rxd
Asha – 8 rounds + 9 TTB Rxd
Kelly – 55, 75, 85, 105, 115; 8 rounds + 4 box jumps (16″)
Cory – 115, 135, 155, 165, 175; 10 rounds Rxd
Carter – 10 rounds + 6 TTR (6, TTR, 16″, ground KTE)
Katie B. – 45, 55, 55, 60(F), 60(F); 8 rounds + 4 wb Rxd*
Mark H. – 65, 85, 95, 115, 125; 10 rounds + 3 TTB Rxd
Alison – 55, 60, 60, 65, 75; 9 rounds + 10 V-Ups (V-Ups for TTB, 16″)
Ethan – 9 rounds + 1 TTR (6, TTR, 16″, ground KTE)
Justin T. – 95, 105, 115, 125, 130, 135; 10 rounds + 2 TTB Rxd
Matt – 80, 95, 115, 135, 145; 8 rounds + 4 KTE Rxd*
Rob – 95, 105, 115, 135, 155; 9 rounds + 2 TTB Rxd
Chris B. – 65, 85, 95, 105, 115; 7 rounds + 3 TTB Rxd*
Mandy – 45, 50, 50, 55, 55; 9 rounds + wb Rxd*
Jill – 30, 45, 50, 55, 55; 8 rounds + 6 box jumps (6, V-ups, 12″)

1000m Row
15 – 12 – 9 – 6 – 3
Overhead Squats (115/85)
Lateral Burpees

After Party:
50 Abmats
40 V-Ups
30 GHD’s
40 Abmats
30 V-Ups
20 GHD’s
30 Abmats
20 V-Ups
10 GHD’s

Tyler – 16:45 (65); 23:33
Julie W. – 16:38 (45)
Michelle B. – 16:56 (30); 14:29
Michelle M. – 17:58 (55); 18:20
Aimee – 17:01 (65); 14:12
Anne – 18:16 (55); 12:39 (russian twists for GHD’s)
Mike – 12:52 Rxd; 13:30
Brandi T. – 16:47 (65); 16:25 (+ 10 V-ups and 20 GHD’s)
Emily W. – 16:12 (55); 14:00
Missy – 20:33 (45); 19:03
Amy – 19:52 (30); 16:23 (russian twists for GHD’s)
Stacie – 16:43 Rxd; 18:28
Denise – 23:50 (30)
Clint – 15:48 (95); 14:40
Justin P. – 13:15 Rxd; 19:21
Kelly – 13:44 (65); 11:01 (russian twists for GHD’s)
Nick – 14:54 Rxd; 16:28
Jeni – 29:26 (30); 23:30 (russian twists for GHD’s)
Asha – 20:21 (65); 14:24
Angie – 15:01 (30); 22:14
Janna – 17:47 (45); 18:47
Brandi F. – 17:40 (30)
Cory – 20:46 Rxd; 14:35
Luke K. – 17:44 (front squat @ 115); 14:21
Matt – 22:25 Rxd; 20:03 (russian twists for GHD’s)
Mark H. – 16:39 (95); 15:04
Justin T. – 16:48 Rxd; 17:23
Alison – 18:50 (45); 10:15 (russian twists for GHD’s)
Marcie – 13:06 (45); 14:20
Rob – 19:28 Rxd; 17:45
Jen M. – 14:15 (45); 15:28
Eric – 16:24 (65)
Luke N. – 12:54 (65)
Corey – 16:32 Rxd; 14:52
Kory – 12:46 Rxd; 19:53
Chris K. – 14:01 (65); 19:56

Cindy

20min AMRAP
5 Pull Ups
10 Push ups
15 Squats

Tyler – 10 rounds + 2 pull ups Rxd
Jamie – 17 rounds + 10 push ups
Maya – 10 rounds + 14 squats (BlB-GB, knees)
Michelle B. – 11 rounds (BB, knees)
Michelle M. – 10 rounds + 7 squats (RB)
Nick – 21 rounds Rxd
Anne – 16 rounds + 4 push ups (RB)
Aimee – 16 rounds + 7 push ups (RB, knees)
Missy – 15 rounds (RB)
Brandi T. – 16 rounds (PB)
Janna – 15 rounds + 10 squats (BlB, knees)
Emily W. – 13 rounds + 12 squats (RB)
Kevin – 12 rounds + 6 push ups (ring push ups)
Julie W. – 14 rounds + 4 push ups (RB)
Stacie – 17 rounds + 10 push ups Rxd
Clint – 14 rounds + 6 push ups Rxd
Dustin – 18 rounds + 3 pull ups Rxd
Jared – 14 rounds + 7 push ups Rxd
Asha – 16 rounds + 1 push up Rxd
Rob – 15 rounds Rxd
Mike – 24 rounds + 2 push ups Rxd
Tom – 16 rounds + 1 pull up Rxd
Justin P. – 22 rounds + 3 squats Rxd
Brandi F. -12 rounds + 2 pull ups (BB, regular & knees)
Kelly – 17 rounds + 5 push ups (GB, squats to 16″ box)
Denise – 7 rounds + 5 pull ups (jumping, knees)
Marcie – 19 rounds + 4 pull ups Rxd
Cory – 19 rounds + 4 pull ups Rxd
Garett – 19 rounds + 10 push ups Rxd
Luke – 18 rounds + 3 push ups Rxd
Mark H. – 19 rounds + 2 squats Rxd
Alison – 12 rounds + 5 push ups (GB)
Katie B. – 11 rounds + 5 pull ups (RB)
Emma – 11 rounds + 10 push ups (GB, knees)
Ethan – 15 rounds (BlB, knees)
Jill – 11 rounds (BB, knees)
Justin T. – 20 rounds + 3 squats Rxd
Jackson – 15 rounds + 2 squats Rxd
Lindsey – 19 rounds Rxd
JT – 11 rounds + 4 pull ups (BB)
Jerry O. – 8 rounds + 10 push ups (jumping, knees)

WOD: Fran

Andy – 12:54 (75, GB)
Jerry A. – 10:51 (RB)
Michelle B. – 13:52 (55, BB)
Michelle M. – 7:25 (45, GB)
Aimee – 7:38 (BlB)
Brandi – 7:09 (RB)
Anne – 9:29 (RB)
Missy – 7:53 (45, RB)
Steve – 8:47 Rxd
Julie W. – 7:14 (45, BlB)
Stacie – 5:35 Rxd
Kevin – 7:32 Rxd
Jason – 10:52 (65)
Justin P. – 3:43 Rxd
Mike – 2:57 Rxd
Jared – 9:48 Rxd
Asha – 9:22 Rxd
Katie – 7:56 (65-45, RB)
Cory – 5:45 Rxd
Marcie – 10:55 Rxd
Emily – 8:16 (RB)
Mark – 6:20 Rxd
Ethan – 11:26 (15, x2 jumping pull-ups)
Justin – 7:23 Rxd
Rob – 7:50 Rxd
Brandi F. – 9:34 (45, BB)

Dirty Dozen

25 Walking Lunges
20 Pull Ups
50 Box Jumps (20″)
20 Double Unders
25 Ring Dips
20 KTE’s
30 KB Swings (70/53)
30 Abmats
20 Hang Squat Cleans (35/26)
25 Back Extensions
30 Wallballs (20/14)
3 Rope Climbs

Jamie – 26:50 (rope walk ups)
Miya – 27:00 through 15 wallballs
Michelle B. – 24:52
Stacie – 26:41 Rxd
Nick – 15:43 Rxd
Corey – 22:47 (rope walk ups)
Aimee – 24:53
Anne – 28:00
Kelly – 32:42
Brandi T. – 21:00
Missy – 29:43
Julie W. – 29:50
Clint – 35:30
Emily W. – 24:24
Amy – 30:10
Jerry O. – 38:38
Denise – 35:36
Jeni – 38:28
Jason – 29:44 (rope walk ups)
Dustin – 23:58 Rxd
Asha – 29:12 (PVC dips, rope walk ups (15))
Mike – 12:42 Rxd
Tom – 22:19 Rxd
Justin P. – 18:15 Rxd
Lindsey – 19:05 Rxd
Brandi F. – 34:08
Kevin – 25:17 Rxd
Garett – 19:40 Rxd
Luke – 27:58 (rope walk ups)
Dayna – 20:37
Matt – 30:35
Emily B. – 21:31 (Alt. WOD)
Angie – 24:35
Danielle – 23:55
Janine – 22:09
Rob – 20:55 Rxd
Cory – 23:07 Rxd
Katie B. – 22:55
Chris B. – 30:06
Justin T. – 22:06 (53)
Mark H. – 17:14
Chris K. – 30:05

Clients,

Once again, we will be meeting this Thursday at 5:00 p.m. for the nutritional challenge. If you plan on participating but cannot make the meeting, please let me know ahead of time and I will distribute the information you need either through e-mail or at the gym on a later date. The rules and point system will remain the same and the competition will be completed as individuals. I am not requiring everyone to go through bodyfat measurements but I will be able to more accurately assess your caloric/block intake if I take it. Also, there will not be a single winner. If everyone remains disciplined with a specific diet, then everyone will win. As long as you reach a certain total of points at the end of the ten weeks then you will succeed. Looking forward to seeing everyone Thursday evening.

Mike

Strength: Bench Press
5 – 4 – 3 – 2 – 1

WOD:
5 Rounds
35 Double Unders
200m Run

Tyler – 135, 155, 185, 205, 215(F); 8:29 Rxd
Jamie – 375, 315, 365, 405, 425 (F); 11:37 (2 rounds) (singles)
Maya – 65, 75, 80, 85, 90; 10:00 (2 rounds) (singles)
Loren – 135, 155, 185, 195(1), 200(F); 14:26 Rxd
Andy – 135, 145, 155, 155, 160; 13:11 (singles)
Nick – 225, 255, 275, 295, 315; 6:53 Rxd
Aimee – 65, 75, 85, 95, 105; 10:43 Rxd
Anne – 65, 75, 85, 95, 110; 9:20 Rxd
Brandi T. – 65, 70, 75, 80(1), 85(F); 8:04 Rxd
Missy – 65, 65, 70, 70, 75; 13:24 Rxd
Clint – 225, 225, 235, 235, 245; 16:00 Rxd*
Marcie – 75, 95, 115, 120, 125(F); 8:09 Rxd
Ashley – 65, 75, 85, 90, 95; 15:08 Rxd
Stacie – 7:48 Rxd
Jared – 135, 155, 175, 185, 205; 11:12 Rxd*
Tom – 155, 175, 185, 205, 225(F); 7:16 Rxd
Justin P. – 7:13 Rxd
JT – 225, 255, 275(1), 275, 285; 12:34 (25 MBC’s (20), 200m Row)
Chris B. – 135, 155, 175, 185, 200(F); 12:55 Rxd
Lindsey – 6:09 Rxd
Julie H. – 55, 65, 75, 80(1), 85(F); 10:09 Rxd
Emily W. – 75, 85, 95, 105, 110(F); 12:14 Rxd
Rob – 175, 185, 205, 225(1), 230; 8:38 Rxd
Jen M. – 45, 50, 55(2), 55(1); 10:29 Rxd
Alison – 65, 85, 95, 105, 115; 16:30 (10DU/125singles)
Mandy – 3×5 (75); 9:06 Rxd
Chris K. – 155, 175, 195, 205, 225; 14:55 (DU’s & singles)
Rich – 95, 115, 135, 155, 165; 12:12 (25 MBC’s (20))
Justin T. – 135, 155, 175, 185, 195; 6:26 Rxd; 6:01 Rxd
Kevin – 135, 155, 175, 190, 210; 6:47 Rxd
Corey – 135, 155, 175, 185, 195; 6:50 Rxd