JoCo CrossFit

Nancy

5 Rounds
15 Overhead Squats (95/65)
400m Run

After Party:
5 Rounds
100ft Sled Push
25 Abmats

Chad – 15:34 (45); 9:26
JD – 16:24 Rxd
Michelle B. – 19:42 (45)
Tyler U. – 19:29 (75)
Mike M. – 14:58 Rxd
Cory – 16:14 Rxd; 9:27
Katie – 17:50 (45)
Jason N. – 20:28 Rxd
Anne – 16:05 (45); 9:03
Jill – 17:24 (15); 18:00
Carisa – 18:47 (15)
Mark – 15:51 Rxd; 9:54
Missy – 20:13 (30)
Brandi T. – 17:07 (55); 9:30
Sara – 14:50 Rxd
Elisha – 14:22 (30)
Char – 13:12 (30); 9:01
Lindsey – 14:15 Rxd; 7:17
Jerry – 17:28 (45, 200m)
Denise – 17:12 (15, 200m)
Tiana – 22:39 (65 FS); 9:11
Austin – 21:12 Rxd; 7:06
Jeni – 25:58 (30); 13:32
Sandy – 14:06 (45); 9:04
Jenny – 16:51 (30); 10:10
Jesse – 20:39 (65)
Ashley – 19:44 (45); 10:19
Jason M. – 17:51 (65); 7:19
Janna – 17:02 (45); 9:54
Allen – 16:30 (65); 7:24
Michelle M. – 16:26 (55); 8:14
Buddy – 22:24 (45)
Tom – 20:58 Rxd
Dustin – 17:40 Rxd; 12:44
Asha – 20:41 Rxd; 10:47
Kelly – 23:47 Rxd; 11:30
Carter – 25:35 (15, row)
Steve W. – 17:03 Rxd; 7:56
Tyler P. – 15:35 Rxd; 8:12
Alison – 21:13 Rxd
Justin T. – 15:34 Rxd
Julia – 22:02 (30)
Neal – 16:37 Rxd; 9:20
Lori R. – 22:02 Rxd; 11:33
Danielle – 18:54 (15)
Debbie – 13:24 (30)
Mikaila – 20:54 (15); 11:40
Payton – 13:24 (15)
Brandon – 23:53 Rxd; 15:08
Chris B. – 19:43 Rxd
Kevin – 33:42 Rxd
Shelby – 23:30 (45)
Dawn – 21:37 (45, row-run); 20:08

Lynne

5 Rounds
Max Bench Press (BW)
Max Pull Ups

Suzanne – 13/12, 10/9, 9/10, 8/8, 7/8 (45, BB)
Cheryl – 13/10, 11/10, 12/13, 10/7, 10/8 (45, GB)
Char – 7/6, 10/8, 10/12, 8/9, 7/11 (75, RB)
Ronda – 10/8, 10/7, 8/5, 7/7, 7/7 (65, BB)
JD – 3/26, 3/20, 2/20, 2/20, 2/17 Rxd
Michelle B. – 6/7, 6/7, 6/6, 6/6, 5/6 (65, GB)
Toby – 11/10, 8/7, 4/8, 4/7, 5/8 (95, jumping pull ups)
Mike M. – 7/7, 7/7, 7/4, 6/7, 5/7 Rxd
Cory – 19/20, 16/25, 15/23, 13/15, 11/20 Rxd
Tyler P. – 17/19, 16/17, 15/19, 13/19, 12/15 Rxd
Jason – 16/22, 13/21, 14/18, 11/20, 11/18 Rxd
Corey – 7/20, 4/15, 10/15, 10/10, 8/10 (80%-70%)
Anne – 12/8, 9/5, 9/9, 7/7, 7/7 (85)
Carisa – 15/7, 12/7, 14/9, 11/7, 11/8 (55, GB)
Brandi T. – 12/10, 10/10, 7/11, 8/11, 7/13 (65)
Missy – 6/3, 6/5, 6/5, 5/6, 4/5 (65)
Jeni – 10/5, 8/4, 9/6, 8/5, 9/4 (50, GB)
Buddy – 10/10, 9/11, 9/10, 6/9, 6/11 (135, ring rows)
Brad – 14/22, 9/19, 7/17, 7/13, 5/12 (135, BlB)
Tom – 9/15, 7/15, 7/15, 7/15, 7/15 (180)
Sara – 15/10, 15/12, 14/14, 12/12, 12/12 (95)
Austin – 12/12, 10/10, 8/8, 6/6, 4/4 Rxd
Allen – 4/10, 3/18, 3/10, 2/12, 1/9 Rxd
Lindsey – 20/6, 21/6, 20/7, 22/5, 26/7 (65 OHS for bench press)
Lori R. – 8/6, 10/7, 11/6, 10/6, 8/4 (65, PB)
Payton – 5/5, 4/6, 5/7, 7/5, 7/9 (65)
Tyler U. – 8/19, 9/14, 7/13, 7/11, 8/10 (165)
Neal – 10/8, 9/6, 6/7, 6/6, 5/6 (165, GB)

4 min AMRAP
500m Row
Max KB Swings (53/35)

Rest 2 min

4 min AMRAP
100 Double Unders
Max Wallballs (20/14)

Rest 2 min

4 min AMRAP
600m Run
Max GHD’s

Chad – 55 (35); 40 (singles); 22 Rxd
Mike M. – 40 Rxd; 35 Rxd; 14 Rxd
Tyler P. – 47 Rxd; 10 Rxd; 15 Rxd
Toby – 39 (26); 16 (10); 29 (abmats)
Corey – 32 Rxd; 8 Rxd; 22 Rxd
Jason – 33 Rxd; 12 (50 DU’s); 17 Rxd
Kevin – 35 Rxd; 37 Rxd; 22 Rxd
Anne – 29 Rxd; 22 Rxd; 12 Rxd
Mark – 47 Rxd; 35 Rxd; 25 Rxd
Aimee – 49 Rxd; 36 Rxd; 24 Rxd
Missy – 18 Rxd; 62 DU’s; 10 Rxd
Brandi T. – 39 Rxd; 20 Rxd; 24 Rxd
Tiana – 29 Rxd; 22 (singles); 39 (abmats)
Buddy – 31 (35); 13 (singles); 10 Rxd
Chris – 51 (26); 20 (singles); 8 Rxd
Jenny – 30 (26); 23 (singles); 14 Rxd
Jesse – 33 (35); 13 (singles); 10 Rxd
Michelle M. – 39 Rxd; 33 (singles); 21 Rxd
Marcie – 44 Rxd; 50 Rxd; 30 Rxd
Asha – 33 Rxd; 97 DU’s; 21 Rxd
Jared – 27 Rxd; 12 Rxd; 16 Rxd
Mike H. – 59 Rxd; 67 Rxd; 31 Rxd
Tom – 50 Rxd; 25 Rxd; 18 Rxd
Lindsey – 49 Rxd; 50 Rxd; 33 Rxd
Brandi F. – 29 Rxd; 83 DU’s; 8 Rxd
Jay – 37 Rxd; 77 DU’s; 23 Rxd
Cory – 39 Rxd; 40 DU’s; 7 Rxd
Kelly – 30 Rxd; 25 (singles); 5 (abmats)
Emily W. – 40 Rxd; 23 Rxd; 12 Rxd
Alison – 34 Rxd; 80 DU’s; 10 Rxd
Nick – 40 Rxd; 31 Rxd; 15 Rxd
Brandon – 26 Rxd; 21 Rxd; 9 Rxd
Danielle – 29 (26); 13 (singles, 10); 3 Rxd
JD – 50 Rxd; 45 Rxd; 24 Rxd
Allen – 39 Rxd; 79 DU’s; 26 Rxd
Dawn – 27 Rxd; 15 (singles); 1 Rxd
Neal – 45 Rxd; 65 DU’s; 16 Rxd
Julia – 22 (26); 3 (singles, 10); 600m run
Jim – 31 Rxd; 22 Rxd; 21 Rxd
Lori R. – 29 Rxd; 32 (singles); 10 Rxd
Chris B. – 37 Rxd; 21 Rxd; 13 Rxd
Matt – 29 Rxd; 7 Rxd; 8 Rxd
Laura – 23 Rxd; 20 (singles); 6 Rxd

300

25 Pull Ups
50 Push Ups
50 Deadlifts (135/95)
50 Box Jumps (24″/20″)
50 Floor Wipers (135/95)
50 SA KB Clean & Jerks (35/26)
25 Pull Ups

Cheryl – 27:03
Ronda – 26:36
Suzanne – 26:51
JD – 16:39 Rxd
Ben – 16:54 Rxd
Chris B. – 23:49 Rxd
Chad – 19:31
Tyler P. – 15:37 Rxd
Jason – 28:15 Rxd
Michelle B. – 21:47
Corey – 21:02 Rxd
Mark – 14:59 Rxd
Anne – 25:43 Rxd
Toby – 33:53
Brandi T. – 25:02
Carisa – 24:40
Missy – 26:51
Lindsey – 24:24
Sara – 18:06 Rxd
Jerry – 32:44
Denise – 25:57
Brandi F. – 25:46
Jodie – 24:54
Tiana – 23:23
Lolo – 21:07
Jeni – 28:23
Brad – 31:40
Austin – 18:54 Rxd
Allen – 21:43 Rxd
Michelle M. – 21:40
Jenny – 23:01
Sandy – 24:04 Rxd
Jesse – 27:18
Kevin – 19:45 Rxd
Cory – 20:09 Rxd
Tom – 20:19 Rxd
Sean – 13:51 Rxd
Dustin – 18:55 Rxd
Mike M. – 21:49 Rxd
Asha – 22:23 Rxd
Jared – 25:27 Rxd
Jay – 22:12 Rxd
Alison – 24:52 Rxd
Shelby – 28:31 Rxd
Buddy – 25:14
Steve B. – 32:19
Cammy – 30:13
Katie – 29:01 Rxd
Mikaila – 31:42
Neal – 17:29
Chris S. – 21:26
Debbie – 16:08
Matt – 25:18 Rxd

15 min AMRAP
200m Run
15 Push Press (95/65)
10 SDLHP (95/65)
5 Overhead Squats (95/65)

After Party:
Tabata
KTE’s
Rowboats

JD – 4 rounds + 200m Rxd; 5 + 25 = 20
Tyler P. – 4 rounds + 6 PP Rxd; 5 + 14 = 19
Mark – 4 rounds + 14 PP Rxd; 5 + 12 = 17
Jason – 4 rounds + 200m (65); 4 + 9 = 13
Mike M. – 5 rounds Rxd
Cory – 5 rounds + 200m Rxd; 5 + 5 = 10
Katie – 3 rounds + 10 OHS; 6 + 20 = 26
Corey – 5 rounds + 10 SDLHP (65)
Missy – 5 rounds + 10 SDLHP (45); 6 + 14 = 20
Anne – 3 rounds + 200m Rxd; 6 + 16 = 22
Carisa – 4 rounds + 200m (30); 8 + 10 = 18
Brandi T. – 3 rounds + 12 PP Rxd; 4 + 16 = 20
Lindsey – 6 rounds (45); 5 + 16 = 21
Jeni – 3 rounds + 200m (45); 6 + 10 = 16
Emily W. – 3 rounds + 4 SDLHP Rxd; 4 + 15 = 19
Chad – 5 rounds + 200m (55); 3 + 10 = 13
Sara – 4 rounds + 8 SDLHP Rxd; 7 + 20 = 27
Michelle M. – 3 rounds + 9 PP (55); 5 + 15 = 20
Janna – 3 rounds + 10 SDLHP (45); 5 + 12 = 17
Sandy – 3 rounds + 9 PP Rxd; 5 + 15 = 20
Brad – 3 rounds + 3 PP (FS for OHS); 4 + 9 = 13
Kevin – 3 rounds + 10 SDLHP Rxd; 3 + 15 = 18
Tom – 5 rounds + 200m Rxd; 5 + 10 = 15
Jared – 3 rounds + 200m Rxd; 5 + 6 = 11
Laura – 4 rounds (30, 15); 10 + 7 = 17
Dustin – 3 rounds + 200m Rxd; 6 + 6 = 12
Jay – 4 rounds + 5 SDLHP Rxd; 5 + 11 = 16
Kelly – 3 rounds + 5 SDLHP Rxd; 5 + 10 = 15
Brandi F. – 2 rounds + 2 PP Rxd; 4 + 12 = 16
Austin – 4 rounds + 15 PP Rxd
Justin T. – 3 rounds + 7 PP Rxd; 6 + 12 = 18
Alison – 3 rounds + 6 SDLHP Rxd
Julia – 3 rounds + 200m (30); 4 + 7 = 11
Cammy – 4 rounds + 5 SDLHP (30); 7 + 13 = 20
Shelby – 3 rounds + 2 PP (45); 3 + 10 = 13
Jake – 5 rounds + 10 SDLHP (45, 30)
Mikaila – 4 rounds (30, 15)
Brandon – 3 rounds + 200m Rxd
Neal – 5 rounds + 200m Rxd; 5 + 10 = 15
Dawn – 3 rounds + 200m Rxd; 6 + 9 = 15
Matt – 3 rounds + 3 SDLHP Rxd; 6 + 6 = 12

Elizabeth

21-15-9
Squat Clean (135/95)
Ring Dips

After Party:
200 Double Unders
*EMOTM You must complete 5 Burpees

JD – 8:01 (105); 3:30 Rxd
Mike M. – 10:28 Rxd; 9:49 Rxd
Michelle B. – 10:35 (65, box dips); 9:39 (100)
Cory – 8:53 Rxd
Katie – 10:48 (65, RB)
Mark – 7:46 Rxd; 4:56 Rxd
Sara – 6:30 (75 HC, PB); 7:48 Rxd
Anne – 10:16 (65, PB); 9:53 Rxd
Brandi T. – 10:13 (75, RB); 7:54 Rxd
Char – 9:35 (65, BlB)
Missy – 10:15 (45, RB)
Nick – 7:03 Rx
Tiana – 12:45 (65, gamer push ups)
Jeni – 12:40 (45, box dips)
Jerry – 11:19 (65, box dips)
Densie – 10:00 (45, box dips)
Jason – 10:43 (85); 11:52 Rxd
Haley – 10:32 (45, RB); 9:44 (singles)
Neal – 11:23 (BlB); 10:58 (50)
Janna – 10:22 (55, RB); 12:58 Rxd*
Buddy – 20:18 (85, BlB)
Harrison – 10:09 (65, RB); 5:31 (singles)
Katie – 10:20 (30, box dips); 10:20 (singles)
Kevin – 11:52 Rxd; 6:38 Rxd
Lindsey – 8:35 (65, ring rows); 3:59 Rxd
Austin – 10:22 Rxd
Allen – 11:25 (95); 5:40 (singles)
Michelle M. – 10:41 (65, PB); 7:44 Rxd
Tom – 10:55 Rxd; 4:44 Rxd
Asha – 7:19 (65, PB); 8:41 Rxd
Mike H. – 6:51 Rxd
Marcie – 11:10 (85)
Kelly – 14:01 (95); 8:30 (singles)
Aimee – 10:31 (RB); 6:59 Rxd
Elisha – 7:36 (65, RB)
Jay – 13:44 (115)
Brandi F. – 8:51 (55, RB)
Justin T. – 10:20 Rxd; 6:33 Rxd
Jake – 13:47 (65, box dips); 7:40 (singles)
Danielle – 9:32 (30, box dips); 6:01 (singles)
Tyler P. – 7:37 Rxd; 11:00 Rxd
Debbie – 8:13 (55, RB); 8:44 (abmats)
Lori M. – 6:21 (30, box dips); 7:39 (singles)
Mikaila – 8:09 (30, box dips); 9:59 (singles)
Payton – 7:05 (45, RB); 7:55 Rxd
Steve B. – 12:38 (65, PB); 8:54 (singles)
Chris B. – 17:00 Rxd; 8:41 (100)
Dawn – 13:21 (75, box dips); 11:26 (singles)
Shelby – 12:40 (65, RB); 10:46 (singles)
Corey – 7:38 (115, box dips); 6:56 Rxd
Stacie – 11:46 Rxd
Jim – 9:59 (85); 8:52
Ryan – 8:24 (65, PB)
Lori R. – 10:59 (65, RB); 7:50 (singles)
Laura – 14:24 (55, box dips); 8:43 (singles)
Matt – 11:12 (95, PB); 5:55 (singles)

Team of 2

Alt. 1600m Run
100 Pull Ups
Alt. 1200m Run
100 Wallballs (20/14)
Alt. 800m Run
100 Ring Push Ups
Alt. 400m Run
100 Abmats

*Individuals do half

JD – 18:31 Rxd
Ronda/Cheryl – 39:50
Katie/Michelle B. – 40:22
Corey/Anne – 32:58 Rxd
Mike M./Cory – 29:51 Rxd
Tyler P./Mark – 26:23 Rxd
Ben/Tyler U. – 27:46 Rxd
Sara – 20:22 Rxd
Jerry/Denise – 31:47
Kevin/Brandi T. – 29:36
Neal – 32:06
Tiana/Jeni – 37:07
Lolo – 21:23
Janna – 27:40
Steve B. – 31:59
Kelly – 27:56
Mike H./Tom – 23:48 Rxd
Marcie/Dustin – 24:32 Rxd
Asha/Jared – 30:07 Rxd
Jay/Allen/Austin – 33:40 Rxd
Alison/Lindsey – 31:30
Brandi F. – 26:48
Buddy – 32:52
Debbie – 20:05
Chris B./Dawn – 37:29
Jim – 21:58 Rxd (Row for Run)

50 Gamer Push Ups
40 Alt. Lunge Jumps
30 TTB
20 Alt. KB Snatches (53/35)
10 TGU’s (53/35)

*Every 2 minutes you must complete 10 Burpees
16 min Time Cap

Cheryl – 14:00 (Alt. WOD)
JD – 15:28 Rxd
Tyler U. – through 12 snatches Rxd
Tyler P. – 15:20 Rxd
Cory – through 1 TGU Rxd
Mark – 13:56 Rxd
Mike M. – through 1 TGU Rxd
Corey – through 8 TGU’s (35)
Anne – through 7 TGU’s (26)
Brandi T. – through 4 TGU’s (26)
Missy – through 13 snatches (18)
Aimee – 15:55 Rxd
Emily M. – through 8 snatches (26)
Emily W. – through 1 TGU (26)
Jesse – through 36 alt. lunge jumps Rxd
Sandy – through 1 TGU (26)
Jenny – through 8 snatches (20 lunge jumps, V-Ups, 18)
Michelle M. – 15:21 (26)
Lindsey – 15:47 (Alt. WOD)
Tom – through 4 TGU’s Rxd
Asha – through 8 TGU’s (26)
Brandi F. – through 18 TTB Rxd
Katie – through 1 TGU (26)
Mike H. – 9:46 Rxd Rxd
Payton – through 3 TGU’s (18)
Lori M. – 11:20 (V-Ups, 18)
Julia – through 26 V-Ups (V-Ups)
Justin T. – through 3 TGU’s Rxd
Allen – through 1 TGU (35)
Chris B. – through 20 snatches Rxd
Dawn – through 9 snatches (26)
Shelby – through 30 TTB Rxd
Ross – through 4 TGU’s (35)
Jeni – through 20 snatches (V-Ups, 18)
Neal – through 2 TGU’s Rxd
Haley – through 2 TGU’s (18)
Chad – 13:42 (35)

Dirty Dozen

25 Walking Lunges
20 Pull Ups
50 Box Jumps (20″)
20 Double Unders
25 Ring Dips
20 KTE’s
30 KB Swings (70/35)
30 Abmats
20 Hang Squat Cleans (95/65)
25 Back Extensions
30 Wall Balls (20/14)
3 Rope Climbs

JD – 19:25 Rxd
Tyler U. – 27:53 Rxd
Chris B. – 27:52 Rxd
Michelle B. – 25:31
Corey – 25:09
Anne – 30:14
Tyler P. – 20:14 Rxd
Char – 28:17
Brandi T. – 22:35
Missy – 30:35
Sara – 19:40
Lindsey – 21:25
Kevin – 23:09 Rxd
Nick – 15:01 Rxd
Chad – 25:36
Denise – 25:25
Jerry – 26:33
Aimee – 20:35
Allen – 25:00
Austin – 26:25 Rxd
Michelle M. – 25:01
Jason – 21:29
Jesse – 35:02
Sandy – 25:26
Jenny – 31:06
Brad – 34:20
Jeni – 32:34
Steve W. – 28:30
Tom – 22:59 Rxd
Cory – 23:26 Rxd
Mike M. – 25:14 Rxd
Asha – 25:56
Ben – 15:06 Rxd
Kelly – 22:19
Elisha – 22:37
Shelby – 35:22
Brandi F. – 28:55
Steve B. – 35:33
Cammy – 29:24
Brandon – 42:45
Payton – 20:57
Lori – 23:56
Neal – 21:59
Haley – 22:15

10-9-8-7-6-5-4-3-2-1
CTB Pull Ups
Box Jumps (30″/24″)
GHD’s

After Party:
Sled Pushes
10 x 100′ (180/90)

Chad – 13:13 (GB, 20″)
Tyler U. – 14:40 Rxd
Tyler P. – 12:24 Rxd
Jason – 14:16 (CTB & BW)
Nick – 9:51 Rxd
Mark – 11:23 Rxd
Anne – 14:49 (BW)
Char – 11:59 (BlB, abmats)
Missy – 17:38 (through 1 of 4 box jumps in 15:00) (BW, 20″)
Brandi T. – 12:08 (BW)
Lindsey – 14:44 Rxd
Jeni – through 5 of 5 pull ups
Jesse – 14:13 (GB, 24″)
Sandy – 14:56 Rxd
Michelle M. – through 4 of 4 GHD’s Rxd
Janna – through 3 of 3 GHD’s (RB, 20″)
Jim – 12:36 Rxd
Sara – 10:31 (20″, abmats)
Asha – through 1 of 2 CTB Rxd
Kevin – through 2 of 4 CTB Rxd
Austin – 14:08 (GB)
Jared – 14:27 (BlB)
Katie – through 3 of 3 box jumps (BW)
Mike H. – 8:47 Rxd
Justin P. – 9:42 Rxd
Marcie – 10:13 Rxd
Emily W. – 12:05 (BW)
Aimee – 10:42 (BW)
Alison – 14:21 (BW)
Julie – through 1 of 1 CTB (BB, 12″)
Justin T. – 12:08 Rxd
Brandi F. – 14:58 (RB, 20″)
Neal – 13:53 (GB)
Haley – through 1 of 3 box jumps (GB)
Andy – 14:25 (BlB, 24″)
Corey – 12:51 (back extensions for box jumps)
JD – 9:26 Rxd
Cory – 14:10 Rxd
Payton – 10:30 (CTB & BW)
Stacie – 15:13 Rxd