JoCo CrossFit

Painstorm

100 Squats
90 Double Unders
80 Push Ups
70 Abmats
60 Jumping Pull Ups
50 Thrusters (45)
40 KB Swings (53/35)
30 Box Jumps (24/20)
20 Wallballs (20/14)
10 Burpees

Michelle B. – 37:40
Anne – 35:22 Rxd
Missy – 39:38
Chris B. – 35:40 Rxd
Sara – 23:06 Rxd
Jeni – 51:30
Tiana – 51:50
Jerry – 56:40
Michelle M. – 33:20 Rxd
Chris K. – 27:35
Steve – 33:41 Rxd
Carter – 16:40 (Alt. WOD)
Clint – 28:20 Rxd
Alex – 32:17
Elisha – 27:28
Katie – 36:50 Rxd
Dawn – 36:52
Shelby – 35:40
Dustin G. – 32:52 Rxd
Angee – 37:50
Meghan – 35:07
Lori – 29:44
Jim – 26:36 Rxd
Ryan – 32:44

5 Muscle Ups
10 Pistols (each leg)
15 Hang Cleans (135/95)
4 Muscle Ups
8 Pistols (each leg)
12 Hang Cleans (135/95)
3 Muscle Ups
6 Pistols (each leg)
9 Hang Cleans (135/95)
2 Muscle Ups
4 Pistols (each leg)
6 Hang Cleans (135/95)
1 Muscle Ups
2 Pistols (each leg)
3 Hang Cleans (135/95)

Tyler U. – 39:29
Perry – 17:59
Cheryl – 24:27
Jamie W. – 17:08
Ben – 15:03
Tatia – 16:59
Tyler P. – 15:35
Mark – 10:02 Rxd
Marcie – 15:11
Emily W. – 15:30
Dave – 44:18 (Alt. WOD)
Missy – 24:32
Brandi T. – 15:47
Anne – 24:20
Sandy – 31:44
Lindsey – 13:40 (Alt. WOD)
Jeni – 19:24
Janna – 22:52
Sara – 16:56
Jason – 17:02
Sean – 12:19 Rxd
Stacie – 17:30
Andy – 17:29
Dustin H. – 12:17
Kevin – 13:42
Tom – 16:31
Mike H. – 7:56 Rxd
Asha – 19:44
Cory – 21:42
Jared – 19:24
Katie – 16:38
Brandi F. – 18:18
Alison – 22:35
Garett – 15:39 Rxd
Buddy – 18:58
Kory – 7:05 Rxd
Cammy – 18:21
Clint – 19:38
Dustin G. – 16:34
Rob – 13:27 Rxd
Justin T. – 9:27 Rxd
Jackson – 14:38 (completed all Muscle Ups)
JD – 10:11
Dawn – 22:34
Shelby – 18:16
Chris B. – 22:49
Angee – 19:55
Lori – 18:38
Jamie B. – 14:26
Laura – 21:38
Matt – 19:05

200 Double Unders
15 – 12 – 9
HSPU
Front Squat (135/95)
KB Swings (70/53)

After Party:
2:00 Plank
1:00 Right Side Plank
2:00 Plank
1:00 Left Side Plank

JD – 17:31 (1 abmat-2 abmats)
Michelle B. – 15:29 (100 DU’s, pike, 75, 35)
Ben – 22:49 (1 abmat-pike)
Marcie – 16:56 (1 abmat)
Sara – 15:20 (1 abmat, 75, 35); 6:00
Mark – 20:06 Rxd
Char – 16:39 (600 singles, pike, 45, 26); 9:30
Missy – 20:43 (pike, 45, 35); 7:23
Anne – 18:15 (pike, 75, 35); 7:58
Tiana – 15:13 (300 singles, pike, 65, 35); 9:10
Denise – 15:03 (750m Row, pike, 45, 26)
Jerry – 19:47 (300 singles, pike, 75, 35)
Dave – 9:21; 5:21 (Alt. WOD); 7:35
Lindsey – 10:56 (Alt. WOD)
Kevin – 24:43 (HSPU-1 abmat); 7:15
Brandi T. – 18:03 (2 abmats, 75); 7:15
Jeni – 21:03 (600 singles, pike, 45, 35); 11:25
Sandy – 21:14 pike, 85); 6:00
Jason – 15:05 (pike, 95, 53)
Jared – 35:10 (1 abmat)
Dustin H. – 22:56 Rxd
Tom – 25:47 (2 abmats)
Mike H. – 12:08 Rxd
Steve – 26:14 (2 abmats); 10:00
Asha – 23:58 (1 abmat)
Tyler P. – 31:53 Rxd
Justin P. – 14:12 Rxd
Carter – 19:20 (pike, 30, 18);
Elisha – 27:58
Emily W. – 17:07 (gamer push ups); 9:20
Brandi F. – 19:58 (pike, 75, 35); 8:00
Jackson – 21:10 (2 abmats, 115)
Garett – 18:37 Rxd
Lexi – 16:59 (pike, 55, 26); 7:42
Meghan – 19:09 (pike, 45, 18); 7:36
Alison – 16:41 (pike)
Emily M. – 16:35 (600 singles, pike, 55, 35); 8:05
Rob – 26:44 Rxd
Justin T. – 21:08 Rxd
Anna – 18:56 (300 singles, push ups, 30, 18); 12:30
Dustin G. – 21:38 (pike)
Dawn – 18:01 (600 singles, pike, 65, 35); 12:30
Shelby – 17:18 (600 singles, pike, 55, 26); 10:30
Angee – 20:07 (600 singles, pike, 65, 26); 8:00
Jim – 15:28 (95, 53); 7:45
Ryan – 25:44 (1 abmat, 85, 35)
Matt – 20:19 (600 singles, pike, 115, 53); 9:37
Laura – 19:32 (600 singles, pike, 65, 35); 10:06

10 min AMRAP

1000m Row
then
12 Pull Ups
12 Wallballs (20/14)

After Party:
3 Rounds

25 Russian Twists (14/10)
20 V-Ups (14/10)
15 KTE’s

JD – 4 rounds + 3 pull ups Rxd; 10:58
Suzanne – 2 rounds + 6 wallballs (jumping, 10); 7:20
Tatia – 3 rounds (BB); 7:02
Tyler U. – 3 rounds + 3 pull ups Rxd; 10:27
Michelle B. – 2 rounds + 2 pull ups (GB); 8:35
Marcie – 3 rounds + 12 pull ups Rxd
Tyler P. – 4 rounds Rxd; 10:48
Kevin – 3 rounds + 3 wallballs Rxd; 13:38
Aimee – 3 rounds + 10 wallballs Rxd; 10:10
Mark – 4 rounds + 8 pull ups Rxd; 9:54
Jamie W. – 3 rounds + 7 pull ups Rxd
Missy – 2 rounds + 2 pull ups (PB, 10); 9:56
Char – 2 rounds + 3 pull ups (GB, 10); 6:40
Anne – 1 rounds + 5 pull ups Rxd
Jason – 3 rounds + 7 wallballs Rxd; 11:24
Brandi T. – 2 rounds + 5 pull ups Rxd; 9:56
Tiana – 2 rounds + 10 wallballs (GB, 10); 13:40
Jerry – 1 rounds + 11 pull ups (GB, 10)
Denise – 2 rounds + 7 wallballs (jumping, 10)
Jeni – 2 rounds + 4 pull ups (GB, 10); 11:55
Kory – 5 rounds Rxd; 12:40
Sandy – 2 rounds + 8 pull ups Rxd; 12:08
Lindsey – 5 rounds + 2 back extensions (Alt. WOD); 9:14 (Alt. WOD)
Tasha – 2 rounds + 7 pull ups (GB); 12:16
Tom – 4 rounds Rxd; 11:31
Mike H. – 6 rounds + 1 pull ups Rxd; 7:35
Julie W. – 3 rounds + 6 pull ups (GB, 10); 10:51
Asha – 2 rounds + 4 wallballs Rxd
Lori – 2 rounds + 12 pull ups (RB); 8:51
Chris K. – 4 rounds Rxd; 10:20
Alison – 3 rounds + 8 pull ups (PB); 9:28
Buddy – 3 rounds + 2 ring rows (ring rows); 16:23
Dustin G. – 3 rounds + 7 pull ups Rxd
Rob – 4 rounds Rxd
Cammy – 2 rounds + 8 wallballs (BB, 10); 11:44
Jim – 3 rounds + 6 wallballs Rxd; 11:00
Ryan – 3 rounds + 7 pull ups Rxd; 11:16
Angee – 4 rounds + 1 wallball (jumping, 10); 16:29
Clint – 3 rounds + 6 pull ups Rxd; 12:08
Laura – 2 rounds (BB); 15:09
Matt – 3 rounds + 12 pull ups (GB)

Open WOD 12.1

7 min AMRAP
Burpees

Perry – 60
Jamie – 67
Tyler U. – 77
Nick – 101; 107 (2/24/12)
Ben – 85
Anne – 61
Marcie – 98
Brandi T. – 80
Mark – 92
Stacie – 85; 94 (2/24/12)
Sandy – 73
Dave – 62
Aimee – 85
Michelle M. – 104
Jason – 93
Andy – 52
Dustin H. – 94
Kevin – 91
Asha – 75
Steve – 77
Tom – 78
Mike – 110
Emily W. – 65
Cory – 74
Alison – 76
Garett – 89
Ethan – 74
Emma – 56
Joe – 40
Brandon – 56
Rob – 81
Justin T. – 87; 97 (2/24/12)
JD – 103
Jeni – 36 (And never stopped!)
Jamie – 67
Julie H. – 71
Kory – 93
Matt – 65
Justin P. – 111
Jackson – 89
Donnie – 86
Chris B. – 75

House Of Ugly

2 Rounds
10 TGU’s (45/30)
20 Double Unders
30 OH Walking Lunges (45/35)
40 Push Ups
30 KBS (53/35)
20 Floor Wipers (95/65)
10 Burpee Box Jumps (24″/20″)

*Games competitors do skill work

Perry – 26:33 (through 2nd lunges)
Michelle B. – 37:42
Sara – 24:30 Rxd
Anne – 29:01
Missy – 29:59
Dave – 28:21
Michelle M. – 27:33
Jeni – 45:56
Lindsey – 21:28 (Alt. WOD)
Andy – 37:25
Steve – 27:35 Rxd
Chris K. – 18:01 Rxd
Clint – 28:42 Rxd
Carter – 27:24
Garett – 22:14 Rxd
Buddy – 41:00
Cammy – 34:30
Ryan – 30:55
Anna – 16:34 (1 round)
Chris B. – 32:17 Rxd
Dawn – 29:01
Lori – 25:16
Angee – 30:53
Laura – 31:49
Matt – 30:24

Helen

400m Run
21 KBS (53/35)
12 Pull Ups

After Party:
100 Double Unders
*If you miss you must complete 10 wallballs before re-starting.

Perry – 14:45 Rxd; 10:00 (through 75 wallballs)
Jaime – 13:45 Rxd
Tyler U. – 12:53 Rxd
Nick – 8:06 Rxd
Mark – 8:49 Rxd; 2:23
Tyler P. – 11:52 Rxd
Marcie – 9:00 Rxd; 3:28
Anne – 14:24 (BW-PB); 5:14
Aimee – 10:22 Rxd; 2:50
Emily W. – 12:48 Rxd; 10:21
Missy – 16:16; 9:56
Ben – 11:32 Rxd; 5:02
Brandi T. – 13:08 Rxd; 8:37
Jeni – 19:13 (GB)
Sandy – 12:53 Rxd; 24:00
Michelle M. – 11:46 Rxd
Sara – 9:03 Rxd; 5:21
Lindsey – 18:13 (Alt. WOD)
Kevin – 11:09 Rxd; 3:59
Steve – 11:50 Rxd; 20:13
Austin – 12:52 (BW-GB)
Asha – 11:28 Rxd; 17:39*
Jim – 9:09 Rxd; 6:19
Justin P. – 8:31 Rxd
Dustin H. – 9:55 Rxd
Chris K. – 9:59 Rxd; 19:15
Mike H. – 7:19 Rxd; 0:58
Tom – 10:45 Rxd; 4:21 then 2:00
Brandi F. – 16:31 (RB); 12:39
Jason – 11:00 Rxd; 2:47
Alison – 12:04; 9:39
Jackson – 9:21 Rxd; 0:53
Ethan – 13:56 (18; PB); 9:16 (300 singles)
Garett – 9:57 Rxd
Cammy – 13:47 (26, BB)
Justin T. – 9:19 Rxd
Rob – 9:54 Rxd; 1:03
JT – 14:50 (Alt. WOD)
Stacie – 10:08 Rxd; 4:22
JD – 8:44 Rxd
Chris B. – 12:34 Rxd
Dustin G. – 10:52 Rxd
Brandon – 16:56 Rxd
Angee – 14:22 (26, jumping); 12:02
Kory – 8:12 Rxd
Cheryl – 15:30 (18, GB)
Tatia – 15:04 (BB)
Jamie B. – 14:46 (35, GB); 6:13 (300 singles)
Joe – 14:45 (GB); 3:32 (300 singles)
Lexi – 13:59 (26, BlB); 7:13 (300 singles)
Meghan – 15:08 (26, GB); 8:44 (300 singles)
Lori – 13:29 (RB); 7:14
Matt – 15:03 (BlB); 3:03 (300 singles)

Randy – In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

75 Power Snatches (75/55)

After Party:
50 GHD’s
50 Back Extensions

JD – 5:06 Rxd
Ronda – 6:40 (30); 6:26
Suzanne – 7:55 (30); 6:55
Tyler U. – 8:57 Rxd
Michelle B. – 7:17 (45); 4:38
Brandi T. – 9:11 Rxd; 4:10
Missy – 6:38 (30); 4:26
Ben – 3:37 Rxd; 4:46
Sara – 6:41 Rxd; 3:40
JT – 7:59 Rxd
Stacie – 6:12 Rxd
Nick – 4:32 Rxd
Jason – 8:27 (55); 5:30
Jerry – 10:15 (45); 8:55
Denise – 9:21 (30); 5:10
Justin T. – 8:15 Rxd
Jackson – 13:26 Rxd
Kelly – 8:25 Rxd; 5:02
Alison – 7:34 Rxd; 4:24
Aimee – 5:39 Rxd; 3:57
Ethan – 23:26 (Alt. WOD)
Emma – 18:07 (Alt. WOD)
Jeni – 9:51 (45); 4:23
Alex – 6:27 (65); 5:29
Garett – 10:02 Rxd; 4:50
Jared – 8:43 Rxd; 6:40
Asha – 7:24 Rxd; 6:05
Brandon – 8:54 Rxd
Anne – 12:36 Rxd; 5:08
Tom – 7:08 Rxd
Chris K. – 7:16 Rxd; 6:10
Marcie – 7:18 Rxd; 4:11
Mike H. – 2:58 Rxd; 3:31
Justin P. – 3:40 Rxd; 5:58
Buddy – 8:31 Rxd; 10:15
Lori – 6:12 (45); 5:35
Elisha – 7:04 (45); 4:38
Jim – 7:00 (55); 5:03
Emily W. – 7:15 Rxd; 3:32
Mark – 5:01 Rxd; 4:08
Tyler P. – 6:57 Rxd; 5:47
Dustin G. – 4:48 Rxd; 6:00
Rob – 4:55 Rxd
Dawn – 9:05 Rxd; 7:06
Shelby – 8:33 Rxd; 8:00
Clint – 6:12 Rxd
Cory – 5:29 Rxd
Katie – 9:50 Rxd
Chris B. – 6:40 Rxd; 6:43
Angee – 9:55 Rxd; 8:36

WOD for non games competitors

800m run
150 lunges
125 gamer push-ups
100 wall balls
75 box jumps
50 burpees
800m run

Andy/Alex – 27:06

Lindsey’s WOD
50 goblet squats
50 GHDs
50 bicep curls
50 backwards walking lunges
50 alternating v-ups
50 tricep kickbacks
50 step-ups
50 back extensions
50 Russian twists
50 squat jumps

29:53

Games competitors

Teams of 4
WOD #1: Chipper
20 calorie row
30 burpees
30 ground to overhead (95/65)
30 toes to bar
100 ft overhead walking lunge (45/35)
150 ft sprint
(each person completes chipper but must stay in order)

WOD #2: Thrusters ladder
Women start at 75#’s and men start at 135#’s. As long as you complete the weight while maintaining the full standard, you will increase weight 10#’s each time until you can no longer complete a rep. You have :20 to complete rep with :10 of rests between increased weights.

Team 1: Stacie, Justin P., Kevin, Rob
WOD 1: 18:11
WOD 2: 680#’s

Team 2: Marcie, Kory, JD, Cory
WOD 1: 17:51
WOD 2: 720#’s

Partner WOD

10 min AMRAP
5 pull ups
10 push ups
15 squats

1 min Rest

8 min AMRAP
20 abmats
20 TTB
20 GHD’s

1 min Rest

6 min AMRAP
200ft. farmers carry (70/53)
Double Unders
*Total Double Unders counts as your score

JD/Jamie W. – 15 rounds + 6 squats; 2 rounds + 10 GHD’s; 194
Chris B./Tyler U. – 14 rounds + 5 pull ups; 2 rounds + 15 TTB; 154
Michelle B. – 5 rounds + 10 pull ups; 3 rounds; 54
Tyler P./Mark – 19 rounds + 14 squats; 3 rounds + 20 TTB; 205
Mike H./ Nick – 20 rounds + 5 pull ups; 4 rounds + 16 TTB; 377
Katie – 4 rounds; 3 rounds + 5 abmats; 44
Angie/Janna – 12 rounds + 5 pull ups; 2 rounds + 6 TTB; 237
Anne/Aimee – 14 rounds + 4 squats; 3 rounds + 5 TTB; 266
Missy/Brandi T. – 9 rounds + 3 pull ups; 3 rounds + 4 abmats; 200
Stacie/Lori – 13 rounds + 2 squats; 3 rounds + 17 abmats; 199
Dave/Emily W. – 15 rounds + 2 pull ups; 2 rounds + 20 abmats; 112
Laura/Matt – 12 rounds + 5 pull ups; 2 rounds + 18 KTE’s; 174
Jason/Michelle M. – 15 rounds + 10 push ups; 3 rounds + 17 GHD’s; 255
Tom/Cory – 18 rounds + 4 pull ups; 2 rounds + 11 GHD’s; 173
Sara – 8 rounds + 1 squat; 4 rounds + 6 V-Ups; 75
JT – 8 rounds (Alt. WOD)
Dustin H. – 8 rounds (Alt.WOD); 5 rounds (Alt. WOD); 355 (Alt. WOD)
Lindsey – 4 rounds + 10 pistols (Alt. WOD); 5 rounds (Alt. WOD); 355 (Alt. WOD)
Jared/Asha – 16 rounds; 3 rounds + 9 TTB; 89
Marcie/Justin P. – 18 rounds + 4 squats; 3 rounds + 3 GHD’s; 415
Kevin/Brandi F. – 9 rounds + 4 push ups; 2 rounds + 14 GHD’s; 169
Jim – 8 rounds + 2 pull ups; 3 rounds + 6 abmats; 100
Dustin G./ Buddy – 12 rounds; 3 rounds + 8 TTB; 145
Alison/Shelby – 14 rounds + 1 squat; 3 rounds + 11 GHD’s; 170
Rob/Justin T. – 16 rounds + 14 squats; 3 rounds + 7 TTB; 240
Dawn/Jackson – 13 rounds + 6 push ups; 3 rounds + 5 TTB; 219