JoCo CrossFit

Filthy Fifty

50 Box Jumps (24/20)
50 Jumping Pull Ups
50 KB Swings (35/26)
50 Walking Lunges
50 KTE’s
50 Push Presses (45)
50 Back Extensions
50 Wallballs (20/14)
50 Burpees
50 Double Unders

Tyler – 39:50 Rxd (14:42 pr)
Chris B. – 37:18 Rxd (8:36 pr)
Andy – 38:26 (singles) (13:50 pr)
Michelle B. – 34:00 (16″) (3:51 pr)
JD – 35:02 (16″, abmats, supermans)
Aimee – 28:03 Rxd (4:56 pr)
Lindsey – 23:58 (Alt. WOD)
Kevin – 36:17 Rxd
Christy – 49:30 (step ups, Mat KTE’s, 30#pp, 10#wb, singles)
Missy – 38:12 Rxd (8:39 pr)
Anne – 32:58 (Alt.WOD)
Emily W. – 32:17 Rxd (1:32 pr)
Denise – 52:46
Jerry O. – 49:05 (singles) (7:18 pr)
Brandi T. – 29:55 Rxd (1:11 pr)
Cory – 32:52 Rxd (1:45 pr)
Katie – 39:24 Rxd (2:31 pr)
Jeni – 57:25 (12:56 pr)
Sean -29:49 Rxd
Kory – 27:58 Rxd
Janna – 39:42 Rxd (9:28 pr)
Jason – 34:33 Rxd
Sara – 28:39 Rxd
Steve B. – 57:19 (25 burpees, singles)
Stacie – 30:15 Rxd
Dustin – 28:17 Rxd (0:53 pr)
Justin P. – 23:00 Rxd (0:15 pr)
Mike – 20:03 Rxd (0:27 pr)
Tom – 21:29 Rxd (1/2 reps)
Marcie – 24:39 Rxd
Mandy – 32:46 (Alt. WOD)
Justin T. – 27:33 Rxd (2:09 pr)
Jackson – 29:24 Rxd (21:53 pr)
Brandi F. – 47:54 (16″, singles)
Jim – 28:32 Rxd
Rob – 29:27 Rxd
Angie – 41:23 (singles)
Buddy – 62:10 (16″, 26kb, mat KTE’s, 30pp, 14wb, singles)
Payton – 23:21 (18kb, 30pp, 10wb)
Addison – 27:21 (16″, 10kb, 15pp, 6wb, singles)
Dawn – 52:52 (16″, 10wb, singles)
Lori – 43:26 (16″, singles)
Laura – 57:04 (12″, 10wb, singles)
Dustin G. – 41:00 Rxd*

Buy-In:
5 attempts to establish a Max Box Jump Height

WOD:
Tabata This
Pull ups
Push ups
Squats
Abmats

After Party:
Tabata Double Unders (total reps)

Tyler – 40.75″; 6, 7, 8, 12 (33) Rxd; 115
Perry – 34.75″; 5, 3, 12, 9 (29) Rxd; 54
Aimee – 34.25″; 1*, 5, 11, 13 (30) Rxd; 148
Anne – 8, 15, 13, 14 (50) (Alt. WOD); 152
Jason – 35.75″; 6, 5, 15, 11 (37) Rxd; 107
Sara – 34″; 7, 9, 13, 15 (44) Rxd; 90
Kevin – 41.25″; 5, 8, 12, 13 (38) Rxd; 218
Lindsey – 10, 18, 16, 13 (57) (Alt. WOD); 200
Missy – 3×10 (16″); 1*, 6, 12, 12 (31) Rxd; 96
Marcie – 30″; 7, 10, 15, 19 (51) Rxd; 166
Brandi T. – 28″; 3, 7, 15, 15 (40) Rxd; 114
Janna – 28″; 4(RB), 9, 14, 10 (37); 83
Michelle M. – 29.75″; 1, 7, 15, 15 (38) Rxd; 84
Julie H. – 34.5″; 3, 1, 12, 16 (32) Rxd; 113
Kory – 53″; 6, 10, 15, 10 (41) Rxd; 170
Sean – 44.75″; 7, 9, 13, 15 (44) Rxd; 120
Stacie – 34.5″; 5, 7, 15, 10 (37) Rxd; 170
Steve W. – 42″; 6, 8, 13, 13 (40) Rxd; 84
Cory – 45″; 5, 9, 10, 20 (44) Rxd; 36
Katie – 3, 6, 14, 20 (43) Rxd; 68
Dustin – 5, 6, 12, 10 (33) Rxd
Mike – 47″; 9, 10, 15, 19 (53) Rxd; 284
Asha – 28″; 2, 10, 14, 14 (40) Rxd; 80
Jared – 38″; 3, 8, 12, 12 (35) Rxd; 65
Justin P. – 47″; 10, 10, 20, 12 (52) Rxd; 203
Rob – 40″; 6, 8, 11, 10 (35) Rxd; 141
Kelly – 3, 8, 10, 10 (31) Rxd; 48 (calorie row)
Emily W. – 30.25″; 4, 5, 12, 15 (36) Rxd; 130
Buddy – 33.5″; 3(BB), 4, 6, 5 (18); 31
Justin T. – 45.5″; 10, 7, 15, 15 (47) Rxd; 75
Jackson – 40.25″; 8, 8, 12, 11 (39) Rxd; 161
Jim – 47″; 7, 9, 12, 10 (38) Rxd; 107
JD – 7, 9, 14, 15 (45) Rxd; 87
Brandi F. – 23″; 6(GB), 7, 13, 12 (38)
Alison – 25.75″; 5(BB), 10, 14, 13 (42)
Matt – 36″; 2(BlB), 7, 12, 9 (30); 40
Ross – 41″; 6, 7, 16, 16 (45) Rxd; 65
Max – 37.25″; 5, 8, 18, 15 (46) Rxd; 50
Angie – 31.5″; 6 (BlB), 9, 14, 10 (39); 67
Mark – 43.5″; 6, 12, 15, 15 (48) Rxd; 150
Mandy – 24″; 7(RB), 7, 15, 14 (43); 128
Dustin G. – 44.75″; 1*, 3, 10, 8 (22) Rxd; 68

WOD:
Elizabeth
21 – 15 – 9
Squat Cleans (135/95)
Ring Dips

After Party:
3 Rounds
25 GHD’s
50 Abmats

Perry – 16:50 (95, box dips)
Andy – 15:38 (65, ring-PVC dips); 17:48
Tyler – 13:48 (95); 15:38
Michelle B. – 12:49 (65, box dips)
Aimee – 9:54 (box dips x1); 8:15
Anne – 17:56 (Alt. WOD); 13:35
Lindsey – 16:28 (Alt. WOD); 13:22
Kevin – 13:35 Rxd; 12:34
Steve W. – 15:27 (PVC dips); 14:28
Brandi T. – 14:10 (75, box dips); 10:33
Missy – 14:10 (55, box dips); 12:33
Emily W. – 13:53 (box dips); 11:03
Jerry – 13:49 (45, box dips); 9:08 (supermans for GHD’s)
Elisha – 11:58 (45, box dips)
Jeni – 19:49 (45, box dips); 5:30 (V-Ups for GHD’s)
Sara – 11:02 (75, PVC dips); 8:15
Ashley – 11:51 (65, box dips); 15:07 (V-Ups for GHD’s)
Julie H. – 10:09 (45, box dips); 9:05 (V-Ups for GHD’s)
Janna – 11:01 (45, box dips); 15:11
Clint – 14:22 Rxd; 16:10
Dave – 16:36 (65, box dips)
Dustin – 12:29 Rxd; 5:15 (1 Round)
Mike – 7:42 Rxd; 8:08
Justin P. – 9:18 Rxd; 12:47
Cory – 13:00 Rxd; 13:18
Jared – 13:14 (105); 13:20
Asha – 15:20 (85, PVC dips); 11:38
Marcie – 11:33 (85, PVC dips); 7:27
Lori – 15:15 (45-30, box dips)
Kelly – 16:53 (95, PVC dips); 7:18 (supermans for GHD’s)
Carter – 21:56 (Alt. WOD)
Jason – 9:41 (85, PVC dips); 13:36
Michelle M. – 8:48 (45, box dips); 10:18
Alison – 12:28 (85-65, box dips); 7:48 (supermans for GHD’s)
Dayna – 8:30 (45, box dips); 12:16
Buddy – 26:07 (85, box dips); 20:52 (supermans for GHD’s)
Dawn – 13:28 (45, box dips); 15:59 (V-Ups for GHD’s)
Chris B. – 16:50 (105); 23:18
Steve B. – 12:43 (75, box dips); 16:40 (V-Ups for GHD’s)
Justin T. – 9:42 Rxd; 13:20
Jackson – 17:08 (115); 12:49
Rob – 16:32 Rxd
Jen M. – 15:25 (55, box dips); 11:30 (V-Ups for GHD’s)
Laura – 12:36 (45, box dips); 16:07 (V-Ups for GHD’s)

WOD: 5 rounds

40 squats
30 v-ups
20 push-ups

10 burpees every 2 minutes

Turkey Chipper
50 Burpees
45 Thrusters (45)
40 Box Jumps (24/20)
35 Toes to Bar
30 calorie Row
25 Ring Push Ups
20 Turkish Get Ups (53/35)
15 Overhead Walking Lunges (45/25)
10 Bodyblasters
5 Bear Crawls (100ft = 1)
1 Rope Climbs

Perry – 35:00 (through lunges)
Tyler – 51:04
Andy – 50:51
Stacie – 43:02 Rxd
Marcie – 34:05
Missy – 47:32
Brandi T. – 43:15
Kevin – 49:22 Rxd
Steve W. – 47:11
Kim – 75:06
Anne – 38:30 (Alt. WOD)
Lindsey – 27:37 (Alt. WOD)
Emily W. – 40:24
Janna – 48:24
Katie B. – 44:50 (1st Rope Climb)
Aimee – 40:43
Kelly – 42:27
Justin P – 29:58 Rxd
Denise – 47:43
Jerry O. – 45:48
Jason – 48:39
Lori – 45:45
Ashley – 37:23
Angie – 46:49
Mandy – 33:58
Cory – 40:04 Rxd
Mike – 27:46 Rxd
Kory – 32:41 Rxd
Sean – 35:28 Rxd
Buddy – 78:24
Chris K. – 40:50
Brandi F. – 46:32
Dustin – 38:04
Rob – 48:54 Rxd
Jen M. – 50:43
JD – 40:36
Carter – 37:20
Jackson – 39:39
Justin T. – 37:36
Mark – 33:12
Payton – 28:28
Addison – 30:20
Chris B. – 50:00
Dawn – 50:07

Strength:
Clean & Jerk
15 min to work up to a 1RM

WOD:
12 min AMRAP
3 Muscle Ups
6 Pistols
9 Gamer Push Ups
12 Wallballs (20/14)

Perry – 155; 2 rounds + 9 dips (pu & dips, 20″)
Tyler – 175; 3 rounds + 9 gamer push ups (pu & dips, 16″)
Mandy – 82 (double unders); 4 rounds + 9 pull ups (pu & GHD’s, 16″, 10)
JD – 155; 4 rounds + 3 pull ups (pu & dips, 16″)
Aimee – 115; 4 rounds + 9 gamer push ups (pu & dips, 16″)
Cory – 205; 4 rounds + 9 pull ups (pu & dips, left leg post holding pistols)
Katie – 85; 3 rounds + 5 gamer push ups (pu & dips, 16″)
Missy – 75; 3 rounds + 2 wallballs (pu & dips, 16″)
Sara – 115; 4 rounds + 9 wallballs (pu & dips, 16″)
Brandi T. – 90; 3 rounds + 4 wallballs (pu & dips, 16″)
Anne – 5 rounds + 6 mountain climbers (Alt. WOD)
Marcie – 105; 4 rounds + 5 wallballs (pu & dips, post holding pistols)
Steve W. – 195; 3 rounds + 6 dips (pu & dips, 16″)
Kelly – 155; 3 rounds + 3 burpees (pu & dips, burpees for pistols)
Lindsey – 6 rounds + 3 abmats (Alt. WOD)
Jeni – 75; 3 rounds + 5 pull ups (pu & dips, 20″, 10)
Emily W. – 115; 4 rounds + 8 pull ups (pu & dips, 16″)
Jason – 110; 4 rounds + 3 pistols (pu & dips, 16″)
Ashley – 3×5 (65, 65, 75); 4 rounds + 6 pistols (pu & dips, 20″)
Janna – 75; 4 rounds (pu & dips, 14″)
Mike – 245; 6 rounds + 1 pistol Rxd
Asha – 105; 3 rounds (pu & dips, post holding pistols)
Jared – 165; 3 rounds + 3 dips (pu & dips, post holding pistols)
Dustin – 165; 5 rounds + 10 wallballs (post holding pistols)
Justin P. – 235; 5 rounds + 1 muscle ups Rxd
Matt – 215; 3 rounds + 6 wallballs (pu & dips, 20″)
Alison – 105; 4 rounds (pu & dips, 16″)
Brandi F. – 75; 3 rounds + 5 wallballs (pu & dips, 20″)
Buddy – 145; 2 rounds + 4 wallballs (pu & dips, 20″)
Angie – 85; 4 rounds + 3 gamer push ups (pu & dips, 16″)
Kevin – 200; 4 rounds (post holding pistols)
Rob – 195; 3 rounds + 1 muscle up Rxd
Jen – 70; 3 rounds + 4 wallballs (pu & dips, 16″)
Lori – 90; 3 rounds + 3 gamer push ups (pu & dips, 16″)
Steve B. – 135; 3 rounds + 6 gamer push ups (pu & dips, 20″)
Payton – 3×3 (50); 4 rounds + 6 pull ups (pu & dips, 12″)
Stacie – 135; 4 rounds + 6 dips (pull ups & dips)
Justin T. – 185; 5 rounds + 1 pistol Rxd
Chris K. – 185; 5 rounds + 6 pull ups (pu & dips, 16″)

Pre-party: max double-unders in 2 minutes

WOD:
1,2,3,4,5,6,7,8,9,10 KB swings (70/53)
10,9,8,7,6,5,4,3,2,1 HSPU

After party:
1:00 R side plank
50 V-ups
1:00 L side plank
50 Rowboats
1:00 Regular plank
50 Russian twists

Team WOD #1: Angie
100 pull-ups w/185 deadlift hold
100 push-ups w/135 overhead hold
100 sit-ups w/plank hold
100 squats w/wall sit hold

One person performs bodyweight exercise (on left) while other teammates do holds (on right) together. Individuals cannot perform movement until all other teammates are doing the hold.

Team WOD #2: Chipper
100 calorie row
100 wallballs
100 ring rows
100 burpees

Team 1: Justin P., Justin T., Joe, Brandi F – 14:43, 9:35
Team 2: Nick, Marcie, MaryAnn, Ashley, Stacie – 10:58, 10:33
Team 3: Dustin, Angie, JD, Julie H. – 15:30, 9:14

WOD:
#1 – 50 box jumps (24/20)
directly into 2 min AMRAP of GHDs

1-2 minute rest

#2 – 50 wallballs (20/14)
directly into 2 min AMRAP of Toes to bar

1-2 minute rest

#3 – 50 gamer push-ups
directly into 2 min AMRAP of abmats

* rest time depends on when you finish during the minute.

WOD: 200 KB swings (53/35)

*Every time you stop you must complete double-unders. Every time you miss a double-under you have to do 5 burpees.

Advanced – 50 double-unders
Intermediate – 30 double-unders
Beginner – 10 double-unders
Singles – 150 singles

Tyler – 111 Rxd (Intermediate)
Michelle B. – 65 Rxd (Beginner)
JD – 167 (35, Beginner)
Aimee – 12:30 Rxd (Intermediate)
Stacie – 150 Rxd (Advanced)
Sara – 19:08 Rxd (Beginner)
Emily W. – 111 Rxd (Intermediate)
Brandi T. – 90 Rxd (Intermediate)
Missy – 189 (26, Beginner)
Marcie – 19:32 Rxd (Advanced)
Mandy – 100 (26, Advanced)
Lori – 12:28 (18, Singles)
Erin – 12:10 (18, Singles)
Michelle M. – 17:11 (26, Beginner)
Kory – 132 Rxd (Advanced)
Laura – 124 (26, Singles)
Dawn – 154 (26, Singles)
Amy P. – 96 (26, Intermediate)
Chris B. – 109 Rxd (Beginner)
Asha – 115 Rxd (Intermediate)
Jared – 135 (35, Intermediate)
Mike – 13:44 Rxd (Advanced)
Justin P. – 17:45 Rxd (Advanced)
Lindsey – 8:58 (200 box jumps); 3:44 (200 double-unders)
Kevin – 151 Rxd (Advanced)
Kelly – 51 Rxd (Singles)
Max – 128 Rxd (Beginner)
Kalli – 91 Rxd (Beginner)
Emma – 3r + 9 pull-ups (alt. wod)
Ethan – 3r + 7 v-ups (alt. wod)
Matt – 105 Rxd (Beginner)
Angee – 100 (18, Singles)
Dayna – 130 (26, Singles)
Jackson – 128 (35, Advanced)
Justin – 120 Rxd (Advanced)
Addison – 16:08 (10, Beginner)
Payton – 15:43 (18, Intermediate)
Jeni – 192 (26, singles)
Josie – 164 (18, singles)
Chris K. – 120 (53, Beginner)