7.29.2011 – “Chesticular Cancer”
July 29, 2011

7.29.2011 – “Chesticular Cancer”

CrossFit Group WOD
12-9-6-9-12
Thrusters (95#/65#)
Chest 2 Bar Pull-Ups
200m Run Between Rounds

Results
Andrew W. – 10:17 Rx
Brian W. – 12:41 Rx
Hung – 14:10 Rx
Sasi – 15:13 Rx
Eddie – 16:15 Rx
Boyd – 11:20 (85#)
Sunny – 14:57 (85#)
Brad – 15:46 (2″)
Anthony – 19:35 (2″)
Keith – 14:37 (65#/2″)
Ashley – 14:47 (55#/2″)
Neema – 12:47 (40#/1″)
Kellie – 11:45 (35#/2″)
Diana – 20:20 (35#/4″)

CF Fitness Camp
I. 7 Minute AMRAP
20 Jump Ropes
20 Push Ups
II. 7 Minute AMRAP
10 Ball Thrusters
10 Butterfly Sit-Ups
III. 7 Minute AMRAP
5 Burpees
5 Lunges
[1 Minute Rest Between AMRAPs]

Results
Evelyn – 8 + 10 JR / 6 / 8 + 1 Burpee
Emma – 3 + 10 PU / 6 / 6 + 4 Lunges
Scott – 3 + 19 PU / 6 / 7

Alternate WOD (CF Houston)
2-4-6-8-10
Deadlifts (155#)
Hang Cleans (155#)
10-8-6-4-2
Front Squats (155#)
Shoulder to Overhead (155#)

Results
Tony – 17:35 Rx
Atish – 20:50 Rx

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July 28, 2011

7.28.2011 – “So Fresh, So Clean”

CrossFit Group WOD
4 Rounds
15 Box Jumps (24″/20″)
3 Squat Clean and Jerks (165#/105#)
400m Run

Results
Carlos (CF Houston) – 11:58 Rx
Crofford – 12:07 Rx
Tony – 12:38 Rx
Atish – 13:50 Rx
Brian W. – 14:54 Rx
Andrew W. – 16:02 Rx
Jeremy – 19:25 (135#)
Eddie – 20:35 (135#)
Jasper – 20:45 (115#)
Keith – 17:30 (95#)
Brian N. – 19:20 (95#)
Stacey – 17:53 (20″/45#)
Meredith – 23:28 (15″/45#)
Jackie – 22:50 (15″/55#/2min Row)

CF Fitness Camp
FGB Style
KB Swing
Box Jumps
Wall Balls
AbMat Sit-Ups
Burpees

Results
Lauren – 211 (25#/20″/10#)
Charlotte – 267 (25#/15″/6#)
Michelle – 184 (25#/20″/6#)
Susan – 179 (25#/20″ Step Ups/6#)
Emma – 197 (25#/20″/6#)
Susan T. – 313 (25#/15″/10#)
Iris – 312 (15#/15″/6#)

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7.27.2011 – “The Clap”

CrossFit Group WOD
20 Clapping Push-Ups
10 Deadlifts (225#/135#)
400m Run
20 Burpees
400m Run
20 Clapping Push-Ups
10 Deadlifts
400m Run

Results
Tony – 7:52 Rx
Andrew W. – 8:10 Rx
Atish – 8:29 Rx
Justin – 9:05 Rx
Crofford – 9:59 Rx
Brad – 11:32 Rx
Sasi – 13:16 Rx
Khaled – 9:38 (205#)
Hung – 11:11 (205#)
Brian N. – 14:22 (205#)
Ryan – 10:43 (185#)
Boyd – 10:20 (165#)
Ashley – 13:58 (135#)
Sarah – 14:41 (135#)
Kay – 11:08 (KPU/135#)
Sheri – 16:34 (105#)
Stacey – 13:20 (85#)
Neema – 9:56 (Clapping/65#)

CF Fitness Camp
9 Minute AMRAP
50 Jump Ropes
20 Slam Balls
10 DB Push Press
2 Minute Rest
9 Minute AMRAP
200m Run
20 Jumping Lunges
10 Knee Ups

Results
Ridley – 4 Rounds / 4 Rounds + 200m
Em – 3 Rounds + 1 SB / 2 Rounds + 18 Lunges
Samantha – 4 Rounds + 11 SB / 3 Rounds
Maura – 5 Rounds / 3 Rounds
Brooks – 4 Rounds + 18 SB / 3 Rounds
Evelyn – 3 Rounds + 18 SB / 3 Rounds + 200m
Susan – 3 Rounds / 2 Rounds + 200m
Scott – 5 Rounds + 35 JR / 3 Rounds
Fadi – 3 Rounds + 15 SB / 3 Rounds
Aytan – 2 Rounds + 8 DB PP / 2 Rounds + 20 Lunges

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July 27, 2011

7.26.2011 – “Pulling Yo Weight”

CrossFit Group WOD
21-15-9
Pull-Ups
SDHP (115#/75#)
Then…
50 Box Jumps for Time

Results
Crofford – 4:55 Rx
Atish – 5:07 Rx | 1:08
Brian W. – 5:26 Rx | 1:08
Tony – 5:31 Rx | 0:47
Andrew W. – 6:33 Rx | 0:55
Micah – 12:21 Rx | 2:32
Omar – 8:22 (95#) | 1:49
Boyd – 8:25 (95#) | 2:14
Anthony – 11:55 (95#) | 1:59
Keith – 6:00 (75#) | 2:26
Jasper – 9:03 (75#) | 1:38
Jackie – 10:59 (55#) | 2:52
Mandy – 7:49 (45#) | 0:51
Meredith – 10:38 (45#) | 3:03

CF Fitness Camp
4 Rounds
10 CF Push-Ups
20 Jumping Pull-Ups
30 AbMat Sit-Ups
40 Air Squats
400m Run
Then…
50 Box Jumps for Time

Results
Atish – 26:50 (Kipping Pull-Ups)
Valerie – 27:05 | 2:38
Loren – 29:16 | 1:38
Susan – 32:15 (3 Rounds) | 2:27

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July 25, 2011

7.25.2011 – “Don’t Drop the Ball”

CrossFit Group WOD
30 CF Push-Ups
30 AbMat Sit-Ups
30 KB Swings (55#/35#)
30 Burpees
30 Slamball Wallballs (30#/20#)
Penalty: 200m run each time ball touches the ground.

Results
Brian W. – 7:33 Rx
Crofford – 7:56 Rx
Tony – 8:08 Rx
Jeremy – 11:41 Rx
Sasi – 8:10 (20#)
Brad – 8:33 (20#)
Hung – 9:12 (20#)
Eddie – 10:37 (20#)
Brian N. – 11:30 (20#)
Micah – 10:54 (15#)
Scott – 10:01 (35#/20#)
Anthony – 10:40 (35#/20#)
Keith – 12:15 (35#/20#)
Kay – 9:04 (35#/15#)
Fadi – 9:54 (35#/15#)
Aytan – 19:04 (35#/10#)
Neema – 7:53 (25#/10#)
Stacey – 8:39 (25#/10#)
Evelyn – 7:02 (25#/15#)
Kellie – 9:50 (25#/10#)
Diana – 10:12 (25#/10#)
Sheri – 10:19 (25#/10#)

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7.23.2011 – “It is a Good Cult”

CF Group WOD
Teams of 2 (split distances / reps equally):
200m Partner Carry
100 Double Unders (300 Singles)
80 Wall Balls (20#/14#)
60 Box Jump Burpees
40 Partner MedBall Sit-Ups
20 Pull-Ups
400m Run (Together)

Results
Andrew W. – 11:48 Rx
Atish / Brian W. – 16:33 Rx
Khaled / Micah – 19:00 Rx
Tony / Jasper – 17:49 (Rx/14″)
Hung / Brian N. – 19:00 MOD
Sasi / Eddie – 19:33 MOD
Susan / Kellie – 19:51 MOD
Sunny / Jackie – 22:50 MOD
Lauren / Diana – 25:06 MOD
Meagan / Meredith – 27:04 MOD
Emily / Erin – 27:33 MOD

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7.22.2011 – “Box of Whine”

CrossFit Group WOD
400m Run
16 Box Jumps (24″/20″)
10 KB Swings (70#/55#)

Results
Boyd – 14:42 (55#)
Sunny – 15:11 (55#)
Brian W. – 12:55 Rx
Valerie – 14:45 (15″/15#)
Evelyn – 14:55 (15″/25#)
Loren – 15:27 (15″/15#)
Ashley – 15:36 (20″/25#)
Neema – 17:24 (20″/25#)
Kay – 15:47 (20″/35#)
Andrew – 14:50 (30″)
Keith – 18:42 (55#)
Khaled – xx:xx
Scott – 18:05 (55#)
Fadi – 18:45 (20″/25#)
Stacey – 19:45 (20″/25#)

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July 22, 2011

7.21.2011 – “Walk of Shame”

CrossFit Group WOD
400m Bumper OH Walk (45#)
30 Push Jerks (155#/105#)
400m Bumper OH Walk

Results
Atish – 16:57 Rx
Andrew W. – 19:17 (45#/140#)
Sasi – 15:32 (45#/115#)
Hung – 17:55 (45#/115#)
Eddie – 15:55 (35#/95#)
Jeremy – 18:23 (35#/95#)
Keith – 18:18 (35#/85#)
Omar – 17:56 (35#/75#)
Kay – 16:11 (25#/75#)
Jasper – 17:35 (35#/65#)
Jackie – 19:00 (15#/50#)
Meredith – 24:00 (15#/50#)
Anthony – 14:17 (25#/45#)
Neema – 11:13 (15#/35#)

CF Fitness Camp WOD
20 Minute AMRAP
10 Mutant Man Makers
200m Run

Results
Susan T. – 6 Rounds (10#)
Kellie – 5 Rounds + 7 MM (10#)
Andrew G. – 4 Rounds (25#)

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July 21, 2011

7.20.2011 – “Twinkle Toes”

CrossFit Group WOD
10 Toes 2 Bar
10 KB Swings (70#/55#)
10 Jumping Lunges

Results
Justin – 8 Rounds + 3 T2B Rx
Atish – 7 Rounds + 7 KBS Rx
Tony – 7 Rounds + 1 KBS (Rx w/ 20 Jumping Lunges per Round)
Micah – 6 Rounds + 10 T2B Rx
Brian W. – 5 Rounds + 8 KBS Rx
Sasi – 8 Rounds (55#)
Boyd – 7 Rounds (55#)
Sunny – 6 Rounds + 8 KBS (55#)
Brad – 8 Rounds + 1 K2E (55#/K2E)
Bryan – 5 Rounds + 8 KBS (35#)
Sheri – 5 Rounds + 4 KBS (35#/KU)
Tiffany – 4 Rounds + 8 K2E (25#/K2E)
Ashley – 10 Rounds + 1 KBS (25#/KU)
Stacey – 6 Rounds + 10 KU (25#/KU)
Evelyn – 9 Rounds + 6 JL (25#/T2F)
Valerie – 9 Rounds + 4 JL (15#/T2F)

CF Fitness Camp WOD
20 Minute AMRAP
20 AbMat Sit-Ups
20 Air Squats
200m Run

Results
Iris – 6 Rounds + 20 Squats
Fadi – 6 Rounds + 14 ABS
Scott – 5 Rounds + 5 Squats
Aytan – 4 Rounds + 20 Squats

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7.19.2011 – “Snarf”

CrossFit Group WOD
10 Rounds
5 CF Push-Ups
10 Hang Cleans (95#/65#)
20 Lateral Jumps

Results
Crofford – 9:11 Rx
Atish – 9:37 Rx
Andrew W. – 11:42 Rx
Hung – 17:23 Rx
Boyd – 18:18 Rx
Josh – 21:18 Rx
Omar – 19:59 (75#)
Keith – 21:38 (75#)
Jasper – 18:55 (65#)
Kay – 11:32 (45#)
Jackie – 18:39 (45#)
Kellie – 16:20 (35#)

CF Fitness Camp WOD
20 Minute AMRAP
5 CF Push-Ups
10 Slam Balls
15m Slam Ball OH Lunge

Results
Neema – 11 Rounds + 10 Slam Balls (15#)
Andrew G. – 8 Rounds + 1 SB (15#)
Lauren – 9 Rounds (15#/10#)
Susan – 12 Rounds (10#)
Meredith – 9 Rounds + 5m (10#)
Loren – 8 Rounds + 5 PU (10#)
Diana – 6 Rounds + 4 PU (10#)
Evelyn – 10 Rounds + 1 PU (10#/KPU)

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