JoCo CrossFit

Brenton – Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

5 Rounds for Time

100ft. Bear Crawl
100ft Burpee Broad Jumps

*Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Cheryl – 22:29
Tyler U. – 11:10
Mike M. – 15:37
Michelle B. – 25:07
Mark – 9:06
Tiana – 18:10
Drew – 12:03
Addison – 16:03
Anne – 15:33
Kelly – 21:36
Nick – 9:09
Stacie – 13:13
Lolo – 15:17
Jeni – 24:03
Neal – 14:49
Haley – 18:30
Sandy – 12:19
Jesse – 18:46
Jenny – 17:38
Jason – 10:44
Dave – 11:11 (lunges for broad jumps)
Dustin – 10:39
Asha – 14:07
Marcie – 9:52
Mike H. – 6:27
Jared – 17:43
Sara – 9:04
Rob – 16:25
Justin P. – 8:13
Ben – 7:19
Emily W. – 16:03
Tom – 11:42
Cory – 12:50
Steve B. – 21:13

CFT
Shoulder Press
Back Squat
Deadlift

Cheryl – 50, 95, 0 = 145
Ronda – 70, 135, 205 = 410
Tyler U. – 125, 225, 345 = 695
Mike M. – 185, 425, 475 = 1085
Anne – 75, 165, 215 = 455
Mark – 145, 305, 405 = 855
Jerry – 105, 185, 255 = 545
Denise – 65, 85, 185 = 335
Jesse – 105, 225, 225 = 555
Sandy – 80, 185, 225 = 490
Jenny – 70, 135, 145 = 350
Sean – 175, 340, 330 = 845
Lindsey – 22:52 (Alt. WOD)
Michelle M. – 65, 125, 155 = 345
Kevin – 28:21 (Alt. WOD)
Dustin – 145, 345, 365 = 855
Brandi F. – 60, 115, 175 = 350
Katie – 60, 125, 185 = 370
Cory – 225, 435, 475 = 1135
Asha – 90, 170, 225 = 485
Mike H. – 200, 365, 455 = 1020
Tom – 145, 305, 365 = 815
Austin – 175, 315, 405 = 895
Alison – 80, 185, 285 = 550
Luke – 145, 225, 345 = 715
Jake – 0, 145, 225 = 370
Justin T. – 135, 305, 405 = 845
Emily W. – 80, 174, 225 = 480
Dawn – 205, 90, 275 = 570
Deepak – 110, 185, 255 = 550
Nick – 180, 350, 420 = 950
Neal – 145, 355, 435 = 935
Haley – 60, 125, 135 = 320
JD – 135, 245, 315 = 695
Stacie – 95, 245, 260 = 600
Angee – 90, 215, 245 = 550

Del – U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

25 Burpees
400m Run w/20lb Medicine Ball
25 Weighted Pull Ups w/20lb
400m Run w/20lb Medicine Ball
25 HSPU
400m Run w/20lb Medicine Ball
25 CTB Pull Ups
400m Run w/20lb Medicine Ball
25 Burpees

JD – 25:21
Tyler U. – 33:25
Joe – 18:26 Rxd
Mike H. – 19:56 Rxd
Michelle B. – 30:53
Tyler P. – 18:18
Mark – 24:02
Anne – 31:19
Mike M. – 32:01
Brandon – 38:45
Sara – 22:47
Kevin – 47:23
Missy – 29:16
Brandi T. – 28:35
Tiana – 27:19
Jerry – 21:53
Denise – 20:37
Carter – 22:45
Lolo – 13:12
Michelle M. – 28:13
Jeni – 37:59
Allen – 23:48
Sandy – 30:10
Steve W. – 34:35
Asha – 27:22
Kory – 23:30 Rxd
Marcie – 25:45
Kelly – 23:12
Alison – 22:17
Luke – 29:11
Jake – 28:14
Garett – 21:50
Cammy – 26:37
Austin – 19:56
Payton – 19:41
Tom – 29:30
Steve B. – 32:30
Debbie – 18:24
Deepak – 19:23
Sean – 22:00
Dustin – 24:50
Jason – 28:45
Andy – 26:10
Lori M. – 22:23
Neal – 23:51

DT – In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

5 Rounds

12 Deadlifts (155/115)
9 Hang Cleans
6 Push Jerks

Austin – 7:57 (95)
Levi – 9:25 (65)
Allen – 9:46 (65)
Dave – 14:26 (Alt. WOD)
Tyler U. – 22:44 (135)
Tyler P. – 14:24 Rxd
Mike M. – 16:34 Rxd
Anne – 12:27 (75)
Marcie – 8 rounds (Alt. WOD)
Mark – 14:06 Rxd
Missy – 16:24 (65, gamers)
Brandi T. – 18:11 (85)
Emily W. – 13:54 (95)
Jeni – 18:05 (65)
Michelle M.- 8:34 (65)
Lindsey – 11:54 (Alt. WOD)
Sandy – 16:16 (85)
Jenny – 17:59 (65)
Sara – 15:13 (95)
Dustin – 18:30 Rxd
Jason – 6:44 (65)
Asha – 10:42 (75)
Jared – 15:50 (125)
Chris K. – 16:20 (135)
Mike H. – 6:40 Rxd
Justin P. – 8:37 Rxd
Tom – 13:22 Rxd
Brandi F. – 10:56 (65)
Katie – 10:50 (75)
Cory – 13:25 Rxd
Luke – 17:37 (135)
Jake – 7:49 (Alt. WOD)
Kevin – 13:42 Rxd
Justin T. – 17:45 (135)
Cammy – 14:35 (55)
Janna – 14:26 (65)
Dawn – 570 (CFT)
Shelby – 13:02 (65)
Brandon – 21:49 Rxd
JD – 15:48 Rxd
Addison – 9:23 (45, 15)
Payton – 14:55 (50)
Angee – 12:54 (65)
Neal – 11:23 (115)
Matt – 10:40 (95)
Deepak – 11:13 (75)

Michael – In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3 Rounds
800m Run
50 Abmats
50 Back Extensions

JD – 18:20
Tyler U. – 25:53
Michelle B. – 27:41
Dave – 25:47
Kevin – 22:06
Anne – 24:13
Marcie – 18:08
Mark – 20:46
Missy – 28:16
Sara – 19:20
Lindsey – 19:00
Brandi T. – 21:51
Stacie – 23:34
Jerry – 27:20 (1600m, 100 abmats, 100 back extensions)
Denise – 39:32
Jeni – 34:13
Tiana – 29:35
Sandy – 25:30
Mike H. – 25:53 (GHD’s)
Jen – 30:45
Dustin – 20:22
Steve W. – 21:24
Jared – 22:31
Asha – 24:28
Sean – 18:20
Justin P. – 19:53
Michelle M. – 18:33
Chris K. – 24:12
Brandi F. – 27:06
Mike M. – 27:25
Carter – 18:42 (supermans)
Janna – 23:08
Payton – 18:31
Addison – 24:16
Justin T. – 33:26 (GHD’s)
Cory – 23:32
Emily W. – 22:20
Tom – 22:27
Cammy – 27:20
Shelby – 25:53
Kelly – 27:49
Lori R. – 27:45
Dawn – 40:45
Steve B. – 32:34
Jamie B. – 21:58
Nick – 18:05
Dan – 25:00
Doug – 20:20
Debbie – 20:17
Austin – 20:03
Allen – 19:58
Levi – 23:24
Scott – 20:50
Deepak – 28:06
J. Vann – 28:30
Laura – 32:13
Matt – 28:43

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Gamer Push Ups
KBS (70/53)
Burpees
SDLHP (70/53)

After Party:
3 Rounds
30 Abmats
20 Bicycles (each side)
10 Back Extensions (25#)

Ronda – 20:31 (35); 3:50 (1 round)
Suzanne – 20:28 (35); 13:18
Mike M. – 19:47 Rxd; 9:04
Mark – 13:18 Rxd; 6:04
Aimee – 14:13 Rxd; 5:42
Anne – 15:32 Rxd; 5:50
Tiana – 19:24 (35); 9:02
Janna – 15:27 (35); 6:29
Missy – 18:14 (35); 6:30
Brandi T. – 17:21 Rxd; 4:55
Jeni – 25:04 (35); 10:56
Denise – 25:25 (26)
Jerry – 23:58 (35)
Matt – 18:44 Rxd; 8:17
Laura – 22:42 (35); 7:51
Lolo – 8:59 (18; even numbers)
Sandy – 15:33 Rxd; 6:14
Lindsey – 13:57 (Alt. WOD)
Dustin – 13:42 Rxd; 5:59
Asha – 14:44 Rxd; 6:22
Andy – 23:36 (53-35)
Steve W. – 15:37 Rxd; 6:30
Brandi F. – 16:54 (35); 8:08
Sara – 11:58 Rxd; 5:15
JT M. – 30:27 (53)
Lori R. – 16:03 (35); 10:40
Jim – 17:09 Rxd; 8:10
Ryan – 17:04 (53); 6:50
Austin – 13:46 Rxd; 8:17
Allen – 15:33 (53); 8:17
Luke – 13:01 Rxd; 4:50
Garett – 13:19 Rxd; 3:59
Steve B. – 17:25 (53-35); 7:50
Angee – 27:58 (35)
Deepak – 17:34 (35); 12:56

Open WOD 12.5

7 min AMRAP

3 Thrusters (100/65)
3 CTB Pull Ups
6 Thrusters (100/65)
6 CTB Pull Ups
9 Thrusters (100/65)
9 CTB Pull Ups
12 Thrusters (100/65)
12 CTB Pull Ups
… Increase by 3 reps each round until the time expires

JD – 75 Rxd
Perry – 39 Rxd
Tyler U. – 56 Rxd
Dave – 16:17 (Alt. WOD)
Tyler P. – 79 Rxd
Brandon – 55 Rxd
Mike M. – 67 (BW pull ups)
Mark – 81 Rxd
Anne – 43 (BW pull ups)
Aimee – 15 Rxd
Missy – 33 (45, BW pull ups)
Emliy W. – 17 Rxd
Brandi T. – 49 (BW pull ups)
Sara – 86 Rxd
Stacie – 79 Rxd
Emily M. – 48 (BlB)
Ben – 80 Rxd
Brandi F. – 44 (PB)
Sandy – 59 Rxd
Michelle M. – 65 Rxd
Dustin – 84 Rxd
Asha – 52 Rxd
Jared – 44 Rxd
Justin P. – 108 Rxd
Garett – 64 Rxd
Luke – 42 Rxd
Cory – 80 Rxd
Alison – 16 Rxd
Meghan – 62 (45, GB)
Steve W. – 68 Rxd
Jake – 15:13 (Alt. WOD)
Cammy – 60 (45, GB)
Tom – 72 Rxd
Kelly – 65 (gamer push ups)
Chris B. – 61 Rxd
Shelby – 31 Rxd
Dawn – 45 (GB)
Deepak – 76 (65, BlB)
Lori R. – 64 (BlB)
Jamie W. – 85 Rxd
Kory – 103 Rxd
Kevin – 59 Rxd
Marcie – 85 Rxd
Julie H. – 32 Rxd

15 min AMRAP
50 Double Unders
10 Pull Ups
15 Box Jumps (24″/20″)

After Party:
5 min Plank

Chris B. – 3 rounds Rxd; 8:35
Mark – 5 rounds + 34 double unders Rxd; 6:03
Missy – 3 rounds + 8 double unders (PB); 6:30
Anne – 3 rounds + 35 double unders Rxd; 7:21
Char – 4 rounds + 73 singles (singles, BlB)
Brandi T. – 4 rounds + 28 double unders Rxd; 6:36
Aimee – 4 rounds + 42 double unders Rxd
Jerry – 3 rounds + 50 singles (singles, GB, 16″-12″)
Denise – 5 rounds (200m Run, jumping, 8″)
Sara – 5 rounds + 20 double unders Rxd
Jeni – 3 rounds (singles, GB, 16″)
Lindsey – 5 rounds (BlB); 8:00 (L-sit)
Kevin – 5 rounds + 26 double unders Rxd; 6:25
Jesse – 3 rounds + 100 singles (singles, GB); 7:10
Sandy – 5 rounds + 2 pull ups Rxd; 6:01
Jared – 3 rounds + 10 pull ups Rxd; 8:50
Asha – 3 rounds + 10 pull ups Rxd; 8:00
Chris K. – 4 rounds Rxd; 8:20
JT M. – 3 rounds + 6 singles (singles, jumping, 20″)
Carter – 3 rounds + 10 body rows (BW-ring rows, 20″)
Buddy – 3 rounds + 3 box jumps (singles, ring rows)
Elisha – 3 rounds + 5 box jumps (singles, RB)
Luke – 3 rounds + 23 double unders Rxd; 5:40
Meghan – 3 rounds + 73 singles (singles, BlB, 16″); 5:00
Jake – 3 rounds + 40 singles (singles, lunges); 6:00
Alison – 3 rounds + 3 pull ups Rxd
Perry – 4 rounds Rxd; 9:05
Brandi F. – 3 rounds + 6 doubles unders (RB)
Garett – 3 rounds + 10 box jumps Rxd; 5:35
Julie W. – 3 rounds + 37 singles (singles, BlB, 16″); 9:00
Cammy- 4 rounds + 115 singles (singles, GB, 16″); 6:45
Janna – 3 rounds + 3 pull ups (RB); 8:45
Lori M. – 3 rounds + 70 singles (singles, jumping, 16″); 5:00
Allen – 3 rounds + 7 pull ups Rxd*
Katie – 2 rounds + 12 box jumps Rxd
Cory – 4 rounds + 10 box jumps (50 singles)
Tom – 5 rounds + 46 double unders Rxd
Nick – 6 rounds + 10 box jumps Rxd
Angee – 3 rounds + 100 singles (singles, BB, 16″); 6:00
Dawn – 3 rounds + 25 singles (singles, RB); 7:45
Shelby – 4 rounds (singles); 8:46
Laura – 3 rounds + 3 box jumps (single, BB, 16″); 8:30
Jim – 3 rounds + 45 double unders Rxd; 6:35
Ryan – 4 rounds + 6 pull ups Rxd; 7:25
Matt – 3 rounds + 10 pull ups (singles, RB); 7:00

4 Rounds

400m Run
30 KBS (53/35)
20 OH Lunges (45/25)
10 TTB

After Party:
50 GHD’s
50 Back Extensions

JD – 20:07 Rxd
Suzanne – 30:11
Ronda – 37:56
Mike M. – 30:18 Rxd; 7:20
Tyler U. – 33:48 Rxd; 7:35
Mark – 19:44 Rxd; 4:54
Anne – 26:32 Rxd; 5:52
Missy – 32:37 Rxd; 4:24
Brandi T. – 25:04 Rxd; 4:32
Aimee – 21:16 Rxd; 4:32
Kevin – 25:19 Rxd
Lindsey – 24:52 (Alt. WOD); 3:15
Tiana – 34:34
Char – 26:07 Rxd*
Corey – 26:16 Rxd
Julie W. – 22:40 (V-Ups); 7:33
Ben – 22:30 Rxd; 5:35
Jeni – 35:26 (V-Ups)
Sandy – 22:53 Rxd; 6:11
Michelle M. – 24:22 Rxd; 4:10
Laura – 37:02 (V-Ups)
Mark D. – 36:49 Rxd
Sara – 17:40 Rxd
Sean – 19:58 Rxd; 6:00
Kory – 23:10 Rxd; 7:25
Justin P. – 20:17 Rxd; 4:04
Dustin H. – 24:12 Rxd; 7:12
Asha – 29:30 Rxd; 7:54
Brandi F. – 24:50 Rxd; 7:22
Jared – 37:24 Rxd; 7:58
Kelly – 30:14 Rxd*; 4:12
Stacie – 22:38 Rxd
Tom – 28:22 Rxd
Emily W. – 26:09 Rxd; 3:44
Garett – 25:25 Rxd; 8:10
Justin T. – 29:46 Rxd; 7:40
Katie – 29:59 Rxd; 5:23
Meghan – 31:03 (26, V-Ups); 5:34
Luke – 30:01 Rxd; 5:32
Cammy – 28:58 (26, V-Ups)
Janna – 31:21 Rxd; 5:46
Peyton – 25:56 (18, 25); 5:06
Lori R. – 29:45 Rxd; 7:22
Ethan T. – 32:49 (35)
Jamie B. – 26:02 (26, 25, TTB-V-Ups); 6:05
Matt – 35:52 Rxd*

15 – 12 – 9
Thrusters (135/95)
Pull Ups

-Rest 3 min

15 – 12 – 9
Power Clean (155/115)
Ring Dips

-Rest 3 min

15 – 12 – 9
Deadlifts (265/185)
HSPU

*10 min Time Cap Per WOD

JD – 8:47; 8:09; 33 reps
Tyler U. – 59 reps; 9:59; 57 reps
Mike M. – 9:55; 58 reps; 45 reps
Michelle B. – 9:54; 9:06; 8:45
Mark – 4:50; 7:07 Rxd; 8:36 Rxd
Anne – 58 reps; 6:37; 8:36
Marice – 6:00
Aimee – 9:30 Rxd; 9:30; 8:03
Jamie W. – 6:12 Rxd; 9:16 Rxd; 42 reps
Sara – 6:33; 6:50; 9:07
Ben – 5:59 Rxd; 7:06 Rxd; 63 reps
Char – 8:20; 5:36; 4:44
Missy – 7:06; 8:32; 9:45
Brandi T. – 9:51; 8:35; 54 reps
Tiana – 71 reps; 9:01; 69 reps
Stacie – 9:08 Rxd; 10:00 Rxd; 47 reps reps
Jerry – 59 reps; 9:48; 61 reps
Denise – 4:55; 6:11; 6:31
Jeni – 68 reps; 7:54; 9:56
JT M. – 27:45 (Alt. WOD)
Dustin H. – 7:03 Rxd; 7:48 Rxd; 42 reps
Sean – 5:45 Rxd; 9:30 Rxd; 52 reps
Mike H. – 4:37 Rxd; 6:17 Rxd; 9:55 Rxd
Tom – 57 reps Rxd; 8:29 Rxd; 42 reps
Justin P. – 6:03 Rxd; 6:59 Rxd; 9:55 Rxd
Asha – 8:30; 8:50; 9:25
Kelly – 8:35; 38 reps; 5:49
Elisha – 8:15; 6:29; 7:16
Addison – 6:53; 7:31; 5:19
Peyton – 7:21; 5:59; 6:00
Brandi F. – 69 reps; 14 reps; 9:11
Alison – 9:12; 61 reps; 6:45
Kevin – 9:26 Rxd; 9:06 Rxd; 23 reps Rxd
Lindsey – 4:54; 62 reps; 6:14 (Alt. WOD’s)
Perry – 9:23; 54 reps; 54 reps
Janna – 6:20; 8:40; 7:00
Steve W. – 59 reps Rxd; 51 reps; 48 reps
Buddy – 55 reps; 40 reps; 45 reps
Lori M. – 4:21; 7:44; 4:57
Steve B. – 9:55; 9:59; 9:40
Cory – 6:17 Rxd; 7:01 Rxd; 61 reps Rxd
Katie – 8:10; 6:45; 8:10
Lori R. – 8:00; 7:50; 5:10
Chris B. – 68 reps; 60 reps; 54 reps
Dawn – 8:57; 9:08; 8:31
Shelby – 8:46; 8:15; 7:22
Angee – 7:20; 7:45; 6:21
J. Vann – 6:15; 8:27; 8:47
Nick – 6:33 Rxd; 6:23 Rxd; 63 rep Rxd
Tyler P. – 8:19 Rxd; 7:56 Rxd;
Jim – 8:57; 6:11; 8:29
Ryan – 6:30; 9:28; 7:21
Brandon – 47 Rxd; 69; 70
Matt – 8:06; 8:10; 8:02