8.29.2011 – “Cheaper by the Dozen”
August 29, 2011

8.29.2011 – “Cheaper by the Dozen”

CrossFit Group WOD
AMRAP 12 Minute
12 Ring Dips
12 Toes 2 Bar
12 SDHP (115#/75#)

Results
Atish – 10:56 Rx
Brian W. – 12:07 Rx
Crofford – 14:43 Rx
Hung – 17:44 Rx
Sasi – 16:03 (0.5″)
Brad – 15:59 (0.75″)
Keith – 20:47 (1″)
Jasper – 27:32 (0.5″/95#)
Neema – 15:17 (1″/45#)
Kay – 13:56 (2″/75#)
Sheri – 20:34 (1″/KU/65#)
Meredith – 19:29 (Box Dips/Ab-Mat Sit-Ups/45#)

CF Fitness Camp WOD
AMRAP 16 Minutes
400m Run
Remaining Time:
5 DB Thrusters
30m DB Bear Crawl
5 Man Makers
– Rest 1 Minute –
AMRAP 6 Minutes
30m Broad Jump Burpees
30m Lunges

Results
Gary – 3 / 1 (10#)
Katie – 4+15m / 1 + 15m (10#)
Tiffany – 4+30m BC / 2 (10#)
Jennifer – 7+5T / 5 (15#)
Michelle – 5+5T / 4+15m Lunges (15#)
Lauren – 5+1MM / 4+30m BJB (15#)
Charlotte – 5 / 2 (15#)
Diana – 5 / 2 (15#)
Alberto – 5 / 4+30m BJB (25#)
Vid – 3+30m / 3+15m BJB (25#)
Daniel – 3 / 1+30m BJB (25#)
Scott – 5 / 3+30m BJB (25#)
Chinh – 4+3MM / 3+15m BJB (25#)
Aytan – 3+12m BC / 2 (25#)

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8.27.2011 – “The KB Complex”

CrossFit Group WOD
AMRAP 25 Minutes
200m Run
1 KB Complex
200m Run
2 KB Complex
200m Run
3 KB Complex
…
(1 KB Complex = 1 KB Push-Up, 1 KB High Pull, 1 KB Swing)

Results
Justin – 11 (70#)
Brian W. – 10 (70#)
Ryan – 10 + 4KBC (55#)
Jasper – 10 (35#)
John – 9 (35#)
Susan – 12 (25#)
Ashley – 11+7KBC (25#)
Lauren – 11 + 1KBC (25#)
Michelle – 11 (25#)
Charlotte – 10 (25#)
Jared – 8 (25#)

On-Ramp
Begin / End with 200m Run
21-15-9
Deadlifts
Thrusters
CF Push-Ups

Results (Original)
Scott – 9:21 (-)
Farbod – 9:41 (12:42)
Katie – 9:42 (12:05)
Aytan – 11:19 (13:44)
Tiffany – 11:23 (13:49)

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August 26, 2011

8.26.2011 – “Stop the Presses”

CrossFit Group WOD
AMRAP 12 Minutes
3 Shoulder Press (135#/95#)
6 Burpees
9 Pull-Ups

Results
Crofford – 9+1PU Rx
Atish – 6+1SP Rx
Andrew W. – 6+3SP (110#)
Boyd – 8+1PU (100#)
Sasi – 8 (100#)
Brad – 4+3PU (100#)
Sunny – 6 (85#)
Jasper – 6+3B (75#/1″)

CF Fitness Camp
AMRAP 11 Minutes
11 Broad Jump Burpees
11 Jumping Lunges
200m Run
–Rest 1 Minute–
AMRAP 9 Minutes
9 Knee 2 Elbows
9 Ring Rows
9 Air Squats

Results
Chinh – 4 | 4
Lauren – 3+100m | 5+9KU (KU)
Diana – 3+50m | 5+5KU (KU)
Vid – 3+10B | 3+3RR (KU)
Katie Barnhart – 4+11B | 6+9KU (KU)
Theresa – 2+2L | 7 (KU)

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August 25, 2011

8.25.2011 – “Helen”

CrossFit Group WOD
3 Rounds
400m Run
21 KB Swings (55#/35#)
12 Pull-Ups

Results
Brian W. – 8:38 Rx
Tony – 9:32 Rx
Crofford – 9:56 Rx
Atish – 10:10 Rx
Andrew W. – 10:12 Rx
Sasi – 13:43 Rx
Hung – 13:46 Rx
Brad – 15:46 Rx
Eddie – 17:51 Rx
Ryan – 19:23 Rx
Keith – 16:27 (35#)
Meredith – 36:28 (25#)
Jasper – 11:58 (35#/1″)
Sunil – 16:15 (35#/1″)
Jackie – 23:28 (25#/1″)
Sheri – 14:48 (25#/1.5″)

CF Fitness Camp WOD
I.  AMRAP 7 Minutes
20 Jump Rope
20 In/Outs
II. AMRAP 7 Minutes
10 Ball Thrusters
10 Slam Balls
III. AMRAP 7 Minutes
5 Burpees
5 Box Dips

Results
Farbod – 12 | 8+9T | 8 (20#)
Susan T. – 12 | 8 | 10+4B (15#)
Jennifer – 11 | 9 | 10+3B (15#)
Michelle – 10 | 7+6SB | 6+5B (15#)
Charlotte – 9 | 7+10T | 6+10B (15#)
Katie Butler – 10 | 7+4T | 8+4B (10#)
Susan N. – 6 | 6 | 6+3B (10#)

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August 24, 2011

8.24.2011 – “Dead Men Can’t Jump”

CrossFit Group WOD (Courtesy of CrossFit Houston)
10-9-8-7-6-5-4-3-2-1 / 1-2-3-4-5-6-7-8-9-10
Deadlifts (225#/165#) / Box Jumps (24″/20″)

Results
Tony – 4:23 Rx
Brian W. – 4:35 Rx
Atish – 7:57 Rx
Sasi – 9:23 Rx
Hung – 10:42 (205#)
Brian N. – 12:02 (205#)
Eddie – 7:48 (195#)
Boyd – 8:52 (185#)
Jackie – 17:58 (105#)
Sheri – 8:38 (95#)
*Meredith – 11:03 (85#/15″)
Valerie – 11:48 (75#)

*Awesome job to Meredith who got 3 non-assisted kipping pull-ups in a row – and with only 1.5 months of CrossFit under her belt!

CF Fitness Camp
AMRAP 10 Minutes
10 Forward Lunges w/ Plate (35#/25#)
10 Backward Lunges w/ Plate
10 Jumping Squats
–Rest 1 Minute–
10 Minute AMRAP
10 Wall Balls (14#/10#)
10 Sit-Ups w/ Plate

Results
Lauren – 5+2FL/5+8WB Rx
Charlotte – 4+10BL/5+10WB Rx
Mark – 3+1FL/4+3WB Rx
Chinh – 6+3FL/5+1WB (35#/14#)
Scott – 6+8FL/5 (35#/14#)
Jason – 4+10BL/5+10WB (35#/14#)
Aytan – 3+3FL/3+5WB (35#/14#/25#)
Tiffany – 4+10FL/6+10WB (25#/6#)
Katie Barnhart – 5+10FL/5+3SU (15#/6#)
Diana – 5/5+10WB (15#/6#)
Gary – 5/4 (15#/6#)

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August 23, 2011

8.23.2011 – “15 Minutes of Fame”

CrossFit Group WOD
15 Minute AMRAP
200m Run
3 Handstand Push-Ups
6 Box Jumps (30″/24″)
9 AbMat Sit-Ups
12 Double-Unders

Results
Tony – 8 Rx
Atish – 7 + 200m Rx
Andrew – 7 + 100m Rx
Brian W. – 6 + 10 DU Rx
Boyd – 6 + 2 HSPU Rx
Keith – 6 (24″)
Ashley – 5 + 3 SU (PPU)
Eddie – 5 + 100m (PPU)
Johnny – 5 (PPU)
Brian N. – 3 + 9 SU (PPU/24″)
Jasper – 5 + 3 PPU (PPU/24″/Singles)

CF Fitness Camp
2 Rounds for Total Reps / Exercise
3 Minutes Burpee Box Jumps (24″/20″)
–1 Minutes Rest–
3 Minutes Dumbbell PP (35#/25#)
–1 Minutes Rest–
3 Minutes V-Ups
–1 Minutes Rest–

Results
Susan T. – 52/55/131 (238) Rx
Michelle – 51/62/93 (206) Rx
Charlotte – 48/35/120 (203) Rx
Farbod – 51/56/91 (203) Rx
Katie Butler – 45/46/104 (195) Rx
Lauren – 51/54/85 (190) Rx
Diana – 42/57/71 (170) (15″/15#)
Mary – 42/87/107 (236) (12″/10#)

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August 22, 2011

8.22.2011 – “Franky Four Fingers”

CrossFit Group WOD
21-15-9
Snatch (115#/75#)
Toes-2-Bar

Results
Tony – 7:19 Rx
Curt – 7:34 Rx
Atish – 8:04 Rx
Crofford – 8:27 Rx
Brian W. – 8:59 Rx
Mike O. – 9:30 Rx
Andrew W. – 15.18 Rx
Hung – 17:08 Rx
Jerahme – 8:16 (95#)
Brian N. – 15:31 (95#)
Sunny – 9:44 (85#)
Eddie – 10:39 (85#)
Adam – 8:30 (75#)
Keith – 11:25 (75#)
Michael D. – 10:50 (65#)
Sunil – 18:18 (65#)
Mary – 13:04 (60#)
Blakley – 10:06 (55#)
Brad – 9:31 (95#/KU)
Sheri – 12:28 (45#/K2E)
Ashley – 7:29 (45#/KU)
Jackie – 11:34 (45#/KU)
Evelyn – 9:42 (35#/KU)
Valerie – 9:45 (35#/KU)
Meredith – 12:52 (35#/KU)

Curt, Michael, Jerahme, Mary and Blakley – Thanks for visiting VCF. Hope to see you all again soon!

CF Fitness Camp
5 Rounds For Total Reps
0:45 ON / 0:15 OFF
Mountain Climbers
Burpees
AbMat Sit-Ups
Ball Slams
Ring Rows

Results
Jennifer – 562
Scott – 482
Tiffany – 469
Chinh – 445
Iris – 403
Vid – 361
Theresa – 359
Susan N. – 355
Mark – 331
Aytan – 307
Gary – 301

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August 21, 2011

8.20.2011 – “Ging-dian”

CrossFit Group WOD
1 Mile Partner Relay (45#/25#)
100 Box Jumps (24″/20″)
50 Wall Kick Burpees
50 Sit-2-Stand Sit-Ups
1 Mile Partner Relay

Results
Justin / Brian W. – 28:31 Rx/Rx
Farah – 23:52 (Reg Burpee/Deck Squat)
Jeremy / Jasper – 26:06 (Rx/Deck Squat)
Charlotte / Emily – 34:19 (Rx/Deck Squat)
Neema / Kay – 35:00 (Rx/Deck Squat)
Shay / Atish – 36:20 (Rx/Deck Squat)
Susan T. / Loren – 34:49 (Deck Squat/Deck Squat)

On-Ramp
7 Rounds
7 Push Jerks (95#/55#)
7 KB Swings (35#/25#)

Results
Katie – 6:45
Scott – 7:53
Tiffany – 8:05
Kristina – 8:14
Farbod – 9:55
Aytan – 13:56

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August 20, 2011

8.19.2011 – “Curtis P’s on the Mat”

CrossFit Group WOD
5 Rounds
5 Curtis P’s (95#/65#)
5 Muscle-Ups
200m Run

Results
Atish – 15:54 Rx
Crofford – 16:15 Rx
Andrew W. – 19:40 Rx
Brian W. – 22:22 Rx
Boyd – 15:31 (RD)
Hung – 19:34 (RD)
Sunny – 18:42 (0.5″ RD)
Sasi – 19:10 (0.5″ RD)
Micah – 19:20 (0.75″ RD)
Brian N. – 22:49 (0.75″ RD)
Ryan – 17:00 (2″ RD)
Keith – 17:17 (2″ RD)
Mel – 18:28 (2″ RD)
Brad – 18:48 (2″ RD)
Jasper – 17:45 (65# / 1″ RD)
Adam – 20:10 (65# / 1.5″ RD)
Evelyn – 18:23 (45# / 2″ RD)
Valerie – 20:01 (45# / 2″ RD)
Ashley – 16:34 (45# / BD)

CF Fitness Camp
6 Rounds
2:30 On / 1:00 Off
200m Run
10 DB Thrusters
Remaining Time as many DB Push-Ups as Possible

Results
Vid – 14 (25#)
Mark – 24 (25#)
Michelle – 74 (15#)
Loren – 63 (15#)
Lauren – 52 (15#)
Gary – 62 (10#)

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8.18.2011 – “Fat Guy in Little Coat”

CrossFit Group WOD
3 Rounds
5 Front Squats (155#/105#)
10 Shoulder to OH (155#/105#)
5 Back Squats (155#/105#)

Results
Micah – 14:09 Rx
Andrew W. – 13:04 (145#)
Sasi – 8:59 (135#)
Jeremy – 11:13 (135#)
Eddie – 12:30 (135#)
Jasper – 18:24 (105#)
Brian N. – 9:24 (105#)
Jackie – 15:16 (65#)
Sheri – 7:37 (55#)
Ashley – 8:03 (55#)
Meredith – 11:41 (45#)

CF Fitness Camp
AMRAP 20 Minutes
400m DB OH Walk (Single DB)
Remaining Time:
15 Med Ball Sit-Ups
12 Weighted Lunges
9 Single Arm PP (Per Arm)

Results
Farbod – 8 + 10MBSU
Katie Butler – 8 + 2L
Jennifer – 9 + 3PP
Charlotte – 8 + 6PP
Lauren – 9 + 3MBSU
Diana – 6 + 2MBSU
Iris – 6 + 8L

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