JoCo CrossFit

5 rounds
10 SA Push Press (53/35)
10 Pistols

Emily W – 7:00
Janna – 13:46
Missy – 6:17
Jeni – 10:53
Judy – 6:06
Mari – 10:27
Kelly – 5:56
Ben R – 6:02
Jerry – 6:27
Denise – 6:32
Chad F – 7:33
Cathy – 12:03
Mike H – 4:49 Rxd
Marcie – 4:48 Rxd
Justin P – 5:38 Rxd
Jace – 4:50
Michelle – 6:38 Rxd
Mindy – 5:16
Ashley – 5:15
Elaine – 6:14
Buddy – 7:02
Aimee – 6:55 Rxd
Emily M – 8:33
Kristy – 8:19
Julia – 4:14
Susan D – 4:45
Jena – 5:16
Jaine – 7:00

-OR-

400m Run
then 3 rounds
20 Unbroken Pull Ups
20 Wallballs (20/14)
400m Run

*12:00 Time cap. After the WOD you must complete 2 Burpees every time you broke up an exercise and 2 Burpees for every rep not completed after 12:00.

Julie Wa – 11:15 + 6 burpees
Tyler U – 12:00 + 22 burpees Rxd
Stacie – 11:44 + 6 burpees Rxd
Tyler P – 10:51 + 4 burpees Rxd
Anne – 12:00 + 14 burpees
Jason N – 11:16 + 8 burpees Rxd
Carisa – 12:00 + 18 burpees
Brandi T – 12:00 + 14 burpees
Nick B – 8:50 Rxd
Kevin – 12:00 + 8 burpees Rxd
Chad S – 11:49 + 12 burpees
Char – 11:16 + 2 burpees
Mandy – 10:14 + 10 burpees
Mark Ha – 10:14 + 10 burpees
Brandi F – 12:00 + 16 burpees
Jason D – 12:00 + 22 burpees Rxd
$penny – 12:00 + 22 burpees
Lexi H – 12:00 + 168 burpees
Gordon – 12:00 + 14 burpees Rxd
Mike H – 7:50 Rxd
Tom – 12:00 + 8 burpees Rxd
Dustin – 11:28 + 4 burpees Rxd
Marice – 10:09 Rxd
Justin P – 11:18 + 4 burpees Rxd
Asha – 12:00 + 40 burpees Rxd
Cory – 12:00 + 66 burpees Rxd
Michelle – 11:30 + 12 burpees Rxd
Luke – 12:00 + 52 burpees Rxd
Aimee – 11:56 + 10 burpees
Mike J – 19:15
JD – 8:53 Rxd

4:00 AMRAP
100m Sprint
15 BW Squats
10 Walking Lunges

1:00 Rest

3:00 AMRAP
10 TTB
15 Gamer Push Ups

1:00 Rest

2:00 AMRAP
Burpees

After Party
5:00 L-Sit

Julie Wa – 2 rounds + 13 squats; 54; 20 Rxd; 7:25
Tyler U – 2 rounds + 3 lunges; 57; 25 Rxd; 7:30
JD – 3 rounds; 63; 33 Rxd
Jason N – 2 rounds + 4 lunges; 72; 28 Rxd
Anne – 2 rounds + 10 squats; 41; 23 Rxd; 8:17
Missy – 2 rounds + run; 39; 20 Rxd; 9:14
Brandi T – 2 rounds + 2 lunges; 42; 27 Rxd; 10:00
Carisa – 2 rounds + 4 squats; 37; 23 Rxd; 8:38
Rod – 2 rounds; 46; 16 Rxd
Marcie – 3 rounds + 15 squats; 71; 31; 5:00
Susie – 2 rounds; 79; 17
Julie We – 2 rounds + 7 squats; 34; 23; 9:30
Mark Ha – 2 rounds + run; 50; 20; 8:30
Mandy – 2 rounds + 11 squats; 53; 23; 8:30
Lolo – 2 rounds + 4 squats; 79; 31
Jason M – 2 rounds + run; 75; 32 Rxd; 6:48
Michelle – 2 rounds + 6 lunges; 58; 35 Rxd; 7:50
Lori – 2 rounds + 3 squats; 29; 23 Rxd
Ashley – 2 rounds + 2 squats; 34; 22 Rxd; 8:55
Mark He – 2 rounds + 15 squats; 61; 30 Rxd; 5:58
Elaine – 2 rounds + 1 lunge; 50; 20
Lindsey – 3 rounds + 4 squats; 55; 30 Rxd; 7:53
Kevin – 2 rounds + 1 lunge; 58; 25 Rxd
Gordon – 2 rounds + 4 lunges; 52; 21 Rxd; 6:21
Asha – 2 rounds + 6 lunges; 53; 26 Rxd
Mike J – 1 rounds + 8 lunges; 50; 15; 9:24
Aimee – 2 rounds + 7 lunges; 47; 29 Rxd; 7:36
Justin P – 3 rounds + run; 66; 33 Rxd; 8:27
Buddy – 2 rounds + 2 squats; 50; 21 Rxd; 10:20
Ben R – 2 rounds + 4 squats; 50; 19; 9:00
Dustin – 2 rounds + run; 59; 28 Rxd; 9:02
Elisha – 3 rounds + run; 52; 31 Rxd
Jace – 3 rounds; 64; 39
Emily W – 2 rounds + run; 69; 17 Rxd
Carter – 3 rounds; 76; 42
Shane – 2 rounds + 5 lunges; 58; 26 Rxd; 7:55
Brandi F – 2 rounds + run; 29; 22 Rxd
Luke – 2 rounds + 4 squats; 52; 15 Rxd; 7:40
Garett – 2 rounds + 8 squats; 57; 20 Rxd
Jesse – 2 rounds + 15 squats; 52; 22
Julia – 1 round + 4 lunges; 36; 15; 10:27
Dawn – 1 round + 6 lunges; 26; 15; 10:15

1000m Row
30 Kipping HSPU
20 Over the Box Box Jumps (24″/20″)
10 Bear Complexes (95/65)
800m Run
30 KB Swings (70/53)
20 Alt. Lunge Jumps
10 Double Wallballs (20/14)
200 Double Unders
30 GHD’s
20 Burpees
10m Handstand Walk

Jessey – 21:30
Stacie – 39:11 Rxd
Payton – 44:00
Tyler U – 58:26
Mike M – 60:54 Rxd
Anne – 53:24
Elisha – 44:50
Missy – 48:41
Nick B – 36:05 Rxd
Brandi T – 45:48
Carisa – 50:07
Lindsey – 50:49 Rxd
Kevin – 48:35 Rxd
Steve – 56:52
Jeni – 53:11
Denise – 32:10
Jerry – 36:00
Judy – 35:47
Jason M – 55:35 Rxd
Tiana – 31:32
Cal – 41:15
Sandy – 47:05
Marcie – 37:12 Rxd
Mandy – 43:38
Michelle – 51:33 Rxd
Allen – 44:53
Mark He – 36:51 Rxd
Cathy – 38:50
Chad F – 64:52
Ashley – 51:48
Aimee – 36:07
Mike J – 68:40
Brian – 52:31
Dustin – 36:57
Jill – 45:58
Asha – 48:25
Buddy – 55:16
Jason D – 43:25
Mike H – 29:46 Rxd
Tom – 52:53
Cory – 52:20
Susan D – 41:30
Alison – 47:12
Chad S – 48:30
Kelly – 52:07
Chris – 51:41 Rxd
Garett – 52:33
Luke – 59:46
Kristin – 54:38
Susan M – 38:40
Gordon – 42:04
Lori – 67:13
Izzy – 63:38
Jamie – 36:40
Cammy – 43:05
Matt – 45:50

3 Rounds
1 Squat Clean (225/145)
2 Rope Climbs
3 STO (225/145)
4 Bar Muscle Ups

After Party
6 min AMRAP
20 Abmats
20 Alt. V-ups
20 Rowboats

Julie Wa – 14:22; 1 rounds + 5 rowboats
Emily M – 18:15; 2 rounds + 20 abmats
Payton – 9:43; 2 rounds + 12 V-Ups
Mike M – 16:33; 2 rounds + 1 abmat
Tyler U – 8:39; 2 rounds + 20 abmats
Jason N – 19:35
Nick B – 10:28 Rxd
Tyler P – 18:45 Rxd
Julie We – 8:13; 2 rounds + 4 V-Ups
Brandi T – 12:44; 3 rounds
Missy – 14:35; 2 rounds + 14 rowboats
Anne – 17:43; 2 rounds + 12 V-Ups
Char – 14:48
Lolo – 8:40
Judy – 8:35
Susie – 9:12
Jeni – 13:50; 2 rounds + 4 abmats
Stacie – 17:28; 2 rounds + 6 abmats
Marcie – 12:02; 4 rounds
Michelle – 14:14; 3 rounds + 20 abmats
Ben M – 16:44 Rxd
Mari – 11:34; 2 rounds + 5 abmats
Mark He – 9:41; 2 rounds + 20 V-Ups
Brandi F – 16:46; 2 rounds + 11 V-Ups
Gordon – 12:06; 3 rounds + 20 abmats
Dustin – 9:40
Steve – 7:30; 2 rounds + 14 V-Ups
Asha – 17:19; 2 rounds + 13 V-Ups
Jason D – 12:10
Mike H – 6:35 Rxd; 4 rounds + 12 abmats
Tom – 14:36; 2 rounds
Kevin – 9:08
Jason M – 8:01; 2 rounds + 20 V-Ups
Buddy – 8:58; 1 rounds + 3 V-Ups
Chad F – 8:54; 2 rounds + 2 abmats
Chad S – 8:02; 1 rounds + 12 V-Ups
Aimee – 8:10; 3 rounds
Mike J – 12:19; 2 rounds
Ben R – 15:02; 2 rounds + 20 abmats
Wes – 16:46; 1 rounds + 20 abmats
Shane – 8:39; 2 rounds + 14 abmats
Alison – 6:30; 3 rounds + 16 V-Ups
Garett – 13:34; 2 rounds + 14 V-Ups
Janna – 6:31; 3 rounds + 5 V-Ups
Mindy – 9:41; 2 rounds + 10 V-Ups
Jesse – 9:00; 2 rounds + 20 abmats
$penny – 7:30; 3 rounds + 12 abmats
Lori – 13:15; 2 rounds + 7 rowboats
Cammy – 10:14; 3 rounds + 2 rowboats
Susan D – 6:45; 2 rounds + 15 abmats
Jena – 8:15; 2 rounds + 20 V-Ups
Dawn – 12:02; 2 rounds + 16 V-Ups
Chris – 10:46; 2 rounds
Carter – 7:04; 7 rounds + 4 abmats
JD – 7:41; 3 rounds + 11 V-Ups
Neal – 10:35; 3 rounds + 10 abmats
Lindsey – 14:13; 3 rounds + 10 abmats
Jill – 10:41; 3 round + 10 abmats
Matt – 10:14; 2 rounds + 14 abmats

20-15-10-5
Pull Ups
Box Jumps (30″/24″)
TTB
Ring Dips

Julie Wa – 18:40
Jessey – 25:55
Tyler U – 19:57 Rxd
JD – 13:35 Rxd
Jason N – 13:04 Rxd
Elisha – 12:59
Anne – 17:40
Char – 17:54
Brandi T – 16:22
Missy – 21:11
Carisa – 20:19
Judy – 17:22
Stacie – 13:56 Rxd
Marcie – 12:04 Rxd
Jeni – 28:21
Lori – 25:14
Gina – 17:00
Denise -16:32
Jerry – 18:59
Elaine – 20:16
Mike H – 9:49 Rxd
Cathy – 17:59
Brian – 25:45
Jason M – 12:27 Rxd
Michelle – 14:44 Rxd
Kevin – 16:08 Rxd
Lindsey – 18:29 Rxd
Ben M – 17:00 Rxd
Asha – 16:09
Mark He – 11:58 Rxd
Tom – 17:52 Rxd
Cory – 16:06 Rxd
Cal – 23:53
Corey – 19:19 Rxd
Ben R – 26:59
Wes – 30:08
Aimee – 13:39
Mike J – 32:13
Kelly – 14:47
Carter – 10:26
Garett – 18:22 Rxd
Alison – 17:59
Mindy – 18:01
Ashley – 25:17
Tiana – 18:34
Lizz – 16:10
Nick P – 23:53
Lexi H – 19:44
Gordon – 16:20
Julia – 19:49
Nick B – 12:44 Rxd
Kim – 20:04
Cammy – 18:46
Chris – 18:49 Rxd
Susan D – 21:24
Dawn – 24:15
Kristin – 19:19
Tyler P – 11:20 Rxd
Justin T – 9:28 Rxd
Jill – 14:45
Jules – 17:18
Neal – 30:09
Matt – 23:31

Be at the gym tomorrow at 9:00am for The Amazing WOD. Remember the best team name AND outfit will get a Fast Forward Pass.

10,9,8,7,6,5,4,3,2,1
Clapping Push Ups
Right Arm C&J (53/35)
Squat Jumps (45)
Left Arm C&J (53/35)

Jessey – 17:48
Mike M – 21:39 Rxd
Tyler U – 30:30 Rxd
Steve – 20:59 Rxd
Tom – 18:18 Rxd
Mike H – 21:24 Rxd (70)
Tyler P – 15:55 Rxd
Jason N – 19:50 Rxd
Anne – 25:23 Rxd
Jeni – 29:24
Char – 21:40
Missy – 26:37
Brandi T – 29:44 Rxd
Lindsey – 21:23 Rxd
Kevin – 19:50 Rxd
Mandy – 20:17
Mark Ha – 20:38
Cal – 19:34
Tiana -20:00
Elisha – 22:48 Rxd
Jules – 27:03
Jason M – 18:04
Chad F – 32:01
Stacie – 20:15 Rxd
Ashley – 20:35
Justin P – 27:37 Rxd (70)
Mark He – 17:41 Rxd
$penny – 21:59
Dustin – 25:54 Rxd
Lexi H – 38:57
Asha – 26:50 Rxd
Gordon – 21:32
Ben R – 24:39
Aimee – 28:34 Rxd
Mike J – 53:30 Rxd
Kelly – 31:58
Jace – 13:50
Carter – 18:30
Luke – 24:32 Rxd
Buddy – 24:13
Izzy – 14:32
Garett – 21:42 Rxd
Brandi F – 24:49
Mindy – 20:48
Alison – 24:36 Rxd
Jesse – 17:26
Cory – 17:48 Rxd
Lizz – 21:30
Cammy – 26:19
Susan M – 21:16
JD – 17:42 Rxd

Buy In
200m Sled Push
High handles down, Low handles back

Then
20-15-10-5
Deadlifts (155/115)
Box Jumps (24″/20″)

Ben M – 6:51 Rxd; 10:29
Jessey – 12:00 (42 reps)
Tyler U – 10:12 Rxd; 10:45
Jason N – 8:17 Rxd; 8:27
Tyler P – 8:07 Rxd; 9:02
Carisa – 11:01 Rxd; 9:53
Anne – 9:53 Rxd; 9:23
Missy – 12:00 (36 reps); 11:36
Brandi T – 10:27 Rxd; 9:44
Kevin – 9:47 Rxd; 9:30
Lolo – 12:00 (95 reps); 10:44
Susie – 12:00 (80 reps); 13:43
Judy – 9:47
Bob – 12:00 (89 reps)
Michelle – 9:12 Rxd; 8:34
Stacie – 7:13 Rxd
Justin P – 7:47 Rxd
Jason D – 10:26 Rxd; 7:25
Brandi F – 11:41 Rxd; 9:25
Mark He – 9:08 Rxd; 8:43
Asha – 10:20 Rxd
Sean – 6:06 Rxd
Dustin – 8:44 Rxd; 10:50
Steve – 9:01 Rxd; 9:23
Wes – 10:49 Rxd; 13:33
Mike H – 5:28 Rxd; 5:57
Lindsey – 8:03 Rxd; 9:28
Carter – 8:08; 8:00
Jesse – 9:46
Aimee – 6:32 Rxd; 8:24
Mike J – 11:46 Rxd;
Luke – 11:53 Rxd; 12:02
Jason M – 9:49 Rxd*; 9:15
Emily W – 11:29 Rxd; 10:47
Janna – 12:00 (68 reps) Rxd; 13:37
Lori – 10:31 Rxd; 10:37
Gordon – 11:52 Rxd*
Justin T – 7:42 Rxd; 8:02
Chirs – 7:46 Rxd
Cory – 8:47 Rxd
Dawn – 12:00 (99 reps) Rxd
Julie Wa – 11:00 Rxd; 12:05
Jeni – 12:00 (85 reps) Rxd
Matt – 9:09 Rxd; 12:57

50 Wallballs (20/14)
50 Gamer Push Ups
50 KTE’s
50 Lunges
50 Pull Ups
50 Russian Twists (20/14)

*Every 2 minutes you must complete 5 Burpees

Payton – 29:56
Emily M – 33:50
Tyler U – 31:00 Rxd
Kevin – 27:48 Rxd
JD – 20:51 Rxd*
Elisha – 23:29
Anne – 32:57
Brandi T – 29:52
Missy – 33:17
Carisa – 31:17
Marcie – 16:54 Rxd
Char – 28:48
Jill – 26:44
Jeni – 35:43
Bob – 37:25
Jason M – 23:50 Rxd
Ben M – 25:34 Rxd
Michelle – 23:59 Rxd
Jerry – 17:47
Denise – 18:45
Judy – 31:23
Aimee J – 23:47
Mike J – 41:50
Ashley – 33:35
Stacie – 27:21 Rxd
Chad F – 34:25
Janna -30:51
Brian – 41:15
Mandy – 31:27
Mark Ha – 39:00
Dustin – 24:51 Rxd
Jason D – 25:20 Rxd
Gordon – 25:17
Asha – 33:44 Rxd
Tyler P – 23:13 Rxd
Lori – 27:44
Kelly – 25:41
Jace – 21:06
Brandi F – 39:33
Luke – 35:19 Rxd
Garett – 23:27 Rxd
Elaine – 20:00 (1/2 reps)
Mindy – 29:31
Susan D – 28:00
Chris – 35:56 Rxd
Dawn – 53:50 Rxd
Cammy – 33:30
Justin T – 21:28 Rxd
Kim – 41:16
Cory – 33:38 Rxd
Katie – 39:23
Jared – 37:10 Rxd*
Susan M – 26:35 (no pull ups)
Nick P – 24:26 (1/2 reps)
Matt – 37:13 Rxd

10 Thrusters (135/95)
50 Double Unders
8 Thrusters (135/95)
40 Double Unders
6 Thrusters (135/95)
30 Double Unders
4 Thrusters (135/95)
20 Double Unders
2 Thrusters (135/95)
10 Double Unders

After Party
30 GHD’s
30 BE
20 GHD’s
20 BE
10 GHD’s
10 BE

Julie Wa – 10:24; 10:28
Jessey – 12:08
Tyler U – 9:54; 7:56
Tyler P – 8:22 Rxd
JD – 7:33 Rxd
Sandy – 7:21; 6:03
Jason N – 8:08 Rxd; 6:22
Anne – 7:22; 6:38
Missy – 12:25; 5:13
Carisa – 11:32; 4:54
Brandi T – 7:39; 5:06
Char – 6:01; 5:50
Marcie – 6:31 Rxd; 4:49
Susie – 11:10
Judy – 11:58; 4:50
Lolo – 11:38; 4:12
Jeni – 13:15; 7:22
Michelle – 13:20; 5:42
Jason M – 8:44; 6:30
Tiana – 8:05; 4:49
Janna – 7:55; 6:42
Mark He – 6:08 Rxd
Chad F – 17:42; 6:40
Ashley – 9:10; 8:12
Emily W – 10:37; 6:47
Dustin – 9:26 Rxd; 7:10
Kevin – 7:28 Rxd; 5:04
Asha – 11:32 Rxd; 5:20
Mike H – 3:43 Rxd; 5:55
Tom – 6:43 Rxd; 10:55
Aimee – 7:20 Rxd
Stacie – 6:17 Rxd; 4:36
Mike J – 12:45; 4:50
Jace – 4:47; 5:02
Garett – 8:50
Alison – 7:32; 6:28
Buddy – 9:31; 10:45
Mindy – 8:34; 9:10
Mandy – 8:51; 6:38
Gordon – 7:06*; 5:12
Kelly – 6:22; 4:37
Izzy – 8:20
Nick P – 7:23
Ben R – 8:40; 6:39
Susan D – 11:20; 4:53
Julia – 8:05; 7:07
Cammy – 5:58; 6:52
Lori – 21:42; 5:16
Jared – 9:20; 7:01
Chris – 11:19 Rxd; 7:45
Cory – 15:00 Rxd
Jill – 6:25; 6:06
Dawn – 11:13; 7:07
Shelby – 13:25; 5:35
Wes – 10:25
Carter – 9:45

800m Run
3 Rounds
10 Strict HSPU
15 TTB
20 Alt. Pistols
Then 800m Run

*18:00 Time Cap

After Party
5 min Plank

Jessey – 3 rounds
Julie Wa – 17:56; 7:55
Payton – 3 rounds + 600m; 5:50
Tyler U – 3 rounds + 500m; 5:55
Jason N – 15:27; 6:05
JD – 16:07
Anne – 18:00; 6:50
Emily W – 3 rounds + 400m; 6:49
Missy – 3 rounds + 200m; 6:48
Brandi T – 3 rounds + 700m; 5:56
Jill – 2 rounds + 19 pistols; 5:50
Carisa – 3 rounds + 600m; 6:50
Char – 3 rounds + 395m row
Marcie – 14:35 Rxd; 5:16
Jeni – 2 rounds + 8 pistols; 9:14
Stacie – 18:00 Rxd; 6:45
Cal – 3 rounds + 600m; 7:31
Tiana – 3 rounds + 200m; 6:32
Mike J – 2 rounds + 8 TTB; 5:52
Aimee – 17:14; 6:12
Michelle – 15:45; 5:00
Jason M – 16:49; 6:00
Ashley – 2 rounds + 8 pistols; 8:45
Gordon – 3 rounds + 700m; 6:26
$penny – 2 rounds + 7 HSPU; 6:53
Kim – 3 rounds + 16 pistols
Steve – 17:44; 6:51
Elisha – 17:10
Lori – 3 rounds + 300m; 8:00
Dustin – 17:27; 9:10
Lindsey – 18:00; 5:47
Kevin – 3 rounds + 600m
Mark He – 15:03; 5:45
Mike H – 13:36 Rxd; 5:00
Sean – 16:40 Rxd; 7:30
Tom – 2 rounds + 12 pistols; 7:35
Asha – 2 rounds + 3 HSPU; 7:30
Kelly – 3 rounds + 400m; 8:00
Chad F – 3 rounds + 300m; 15:00
Jace – 3 rounds + 700m; 7:00
Garett – 3 rounds + 300m; 6:27
Alison – 3 rounds + 200m
Brandi F – 3 rounds + 200m; 6:45
Buddy – 3 rounds + 300m
Tyler P – 14:06 Rxd; 6:10
Mandy – 3 rounds + 500m; 6:25
Mindy – 18:09; 7:02
Lizz – 3 rounds + 100m
Kristin – 3 rounds + 100m; 9:00
Izzy – 3 rounds
Nick P – 3 rounds + 200m
Justin T – 15:43 Rxd
Cammy – 3 rounds + 500m; 6:45
Julia – 3 rounds + 400m; 7:43
Cory – 3 rounds + 700m Rxd; 8:30
Dawn – 2 rounds + 4 TTB; 9:00
Shelby – 2 rounds; 8:20
Chris – 3 rounds + 500m Rxd; 7:15
Matt – 3 rounds + 100m; 8:30