CrossFit WOD
1 RFT:
50 wall balls
50 pull ups
35 wall balls
35 pull ups
20 wall balls
20 pull ups

Results
Brian W. – 11:15 (Rx)
Michael C. – 12:34 (Rx)
Atish G. – 13:35 (Rx)
Andrew W. – 14:15 (Rx)
Hung N. – 18:11 (Rx)
Brad B. – 18:17 (Rx)
Daniel B. – 18:28 (Rx)
Jay D. – 19:45 (Rx)
Casey R. – 20:13 (Rx)
Edward B. – 21:30 (Rx)
Sean L. – 16:54 (14#/Band)
Nick B. – 24:52 (14#/Band)
Robby P. – 20:58 (14#/Band)
Evelyn V. – 19:39 (6#/Band)
Warren D. – 14:32 (14#/Band)
Fredrico – 20:01 (14#)
Ashley P. – 18:51 (10#/Band)
Semhar O. – 19:38 (6#/Band)
Erica H. – 17:14 (10#/Band)
Tim B. – 26:59 (10#/Band)
Keith B. – 21:13 (14#/Band)
Fadi H. – 17:23 (14#/Band)
Brian N. – 23:34 (14#)

CF Fitness WOD
AMRAP 20min
20m Lateral Crab Walk
15 KB Swings
10 Goblet Squats
5 Burpees
200m Run

Results
Michelle W. – 5 + 11 KBS (25#)
David D. – 5 (35#)
Sergio DLM. – 5 + 3 KBS (55#)
Joe S. – 3 (25#)
Jared W. – 3 + 10 GS (35#)
Chris R. – 2 + 3 B (35#)
Skye B. – 5 + 14 KBS (10#)
Kellie F. – 4 + 3 B (25#)
Theresa H. – 5 (25#)
Silky J. – 4 + 8 B (15#)

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CrossFit WOD
400m Weighted Run
—
10-9-8-7-6-5-4-3-2-1
Weighted OH Lunges
Hand Release Push-Ups
—
800m Weighted Run
—
1-2-3-4-5-6-7-8-9-10
Weighted OH Lunges
Hand Release Push-Ups
—
400m Run

Results
Ashley B. / Kendall L. – 31:55 (35#)
Theresa H. / Sonya V. – 35:00 (25#)
Jay W. / Chris R. – 32:31 (45#)
Sam B. – 32:22 (45#)
Nida W. – 37:06 (15#)
Aysha C. – 35:18 (25#)
Stacey L. – 33:05 (35#)
Susan T. – 27:00 (35#)
Fadi H. – 29:11 (35#)
Eddie K. – 26:57 (45#)
Darren H. – 30:02 (35#)
Brian W. – 22:19 (45#)
Andrew W. – 23:06 (45#)

CrossFit WOD
10 RFT:
3 Handstand Push-Ups
6 Deadlift (225#/135#)
12 Pull-ups
24 Double-Unders

Results
Michael C. – 22:14 (Rx)
Tony H. – 23:27 (Rx)
Atish G. – 24:40 (Rx)
Boyd S. – 27:33 (Rx/185#/Rx/Rx)
Evelyn V. – 30:12 (PPU/115#/Band/SU)
Dan – 28:36 (PPU/155#/Band/SU)
Mike – 39:08 (PPU/155#/Band/SU)
Matt M. – 34:26 (PPU/Rx/Band/SU)
Melanie L. 26:01 (PPU/75#/Band/SU)
Jay D. – 34:07 (BHSPU/165#/Rx/Rx)
Ashley P. – 34:49 (BHSPU/115#/Band/Rx)
Warren D. – 41:04 (BHSPU/165#/Band/Rx)
Stacey L. – 31:18 (PPU/95#/Band/SU)
Semhar O. – 35:35 (PPU/95#/Band/SU)
Sheri D. – 35:17 (BHSPU/115#/Band/Rx)
Eddie K. – 34:08 (Rx/205#/Rx/Rx)
Jasper Y. – 48:30 (BHSPU/205#/Rx/SU)
Keith B. – 36:13 (Rx/205#/Rx/SU)
Jay W. – 33:40 (PPU/165#/Band/SU)
Jackie G. – 34:38 (BHSPU/95#/Band/SU)

CF Fitness WOD
Tabata “Fight Gone Bad”
8 consecutive intervals of each of the following exercises:
Wall-ball
Sumo KB High-Pulls
Box Jumps
DB Push-Press
Calorie Row

Results
Emily T. – 207
Michelle W. – 280
Jared W. – 2601
Sergio DLM. – 304
David D. – 244
Susan T. – 231
Courtney M. – 205
Chris R. – 157
Skye B. – 214
Theresa H. – 221
Kellie F. – 231
Silky J. – 220

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CrossFit WOD
5 Rounds for Time
5 Pistols (L/R)
5 KB Swings (70#/55#)
5 Knees to Elbows
5 Box Jumps (30″/24″)
5 Ring True Pushups
5 Pullups

Results

CF Fitness WOD
10 Rounds For Time
10 Ring Dips
10 Push-Ups
10 Wall Balls

Results

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CrossFit WOD
5 Rounds For time:
10 Russian KBS
10 American KBS
10 LH KB Cleans
10 RH KB Cleans
200m Run

Results
Seth R. – 13:40 (-Rx-)
Brad B. – 15:20 (-Rx-)
Edward B. – 15:30 (-Rx-)
Monica W. – 16:37 (-Rx-)
Michael C. – 17:54 (Rx+)
Andrew W. – 18:56 (-Rx-)
Sheri D. – 18:57 (-Rx-)
Hung N. – 21:01 (-Rx-)
Casey R. – 21:20 (-Rx-)
Brian N. – 21:36 (-Rx-)
Jasper Y. – 22:34 (-Rx-)
Jay D. – 26:55 (-Rx-)
Boyd S. – 16:21 (Rx/35#)
Dan C. – 15:53 (25#/25#)
Keith B. – 17:35 (Rx/35#)
Nick B. – 18:29 (35#/35#)
Robby P. – 14:42 (35#/25#)
Evelyn V. – 18:05 (Rx/25#)
Warren D. – 15:42 (35#/35#)
Rodrigo – 17:16 (35#/35#)
Ashley P. – 16:48 (Rx/25#)
Erica H. – 15:16 (25#/25#)
Colin L. – 16:48 (35#/35#)
Jay W. – 18:36 (35#/35#)
Fadi H. – 19:25 (Rx/25#)

CF Fitness WOD
25 Minute AMRAP
100m KB/DB Farmers Carry (M:55#/35# | F:35#/25#)
25 K2E
50 Air Squats

Results
Sergio DLM. – 3 + 15 AS (-Rx-)
Jared W. – 3 + 10 K2E (-Rx-)
David D. – 4 (35#/25#)
Lauren R. – 4 + 48 AS (-Rx-)
Charlotte F. – 4 + 100m FC (Rx/Slam Ball Sit-Ups)
Michelle W. – 4 + 3 K2E (-Rx-)
Theresa H. – 5 + 15 KU (-Rx-)
Kellie F. – 4 + 100m FC (-Rx-)
Skye B. – 4 + 100m FC (25#/25#)

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CrossFit Partner WOD
100 Ring Rows
100 Burpees
100 Box Jumps
100 Double-Unders (300 Singles)
800m Relay (400m PP)
*Switch off every 5 Reps

Results
Ashley / Kendall L. / Lauren R. – 25:14
Eddie K. / Boyd S. – 24:31
Sergio DLM. / Eric B. – 26:31
Dan C. / Chad M. – 27:18
Alberto D. / Trilok M. -25:34
Brad B. – 20:59
Rachel R. / Susan T. – 21:17
Sheri D. / Fadi H. – 24:02
Silky J. / Courtney M. – 27:48

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CrossFit Partner WOD
100 Ring Rows
100 Burpees
100 Box Jumps
100 Double-Unders (300 Singles)
800m Relay (400m PP)
*Switch off every 5 Reps

Results
Ashley / Kendall L. / Lauren R. – 25:14
Eddie K. / Boyd S. – 24:31
Sergio DLM. / Eric B. – 26:31
Dan C. / Chad M. – 27:18
Alberto D. / Trilok M. -25:34
Brad B. – 20:59
Rachel R. / Susan T. – 21:17
Sheri D. / Fadi H. – 24:02
Silky J. / Courtney M. – 27:48

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CrossFit WOD
10-8-6-4-2
Thrusters (135#)
Muscle Ups [MOD: Box MU or 3 Ring Dips + 3 Pull-Ups]

Results
Atish G. – 10:36 (Rx)
Tony H. – 12:42 (Rx)
Brian W. – 15:12 (Rx)
Andrew W. – 15:30 (Rx)
Chad M. – 36:56 (75#/BAND RD+PU)
Mike A. – 22:00 (75#/BAND RD+PU)
Nick B. – 21:50 (75#/BAND RD+PU)
Jay W. – 22:45 (75#/BAND RD+PU)
Stacey L. – 16:40 (45#/BAND RD+PU)
Ashley P. – 17:51 (55#/BAND RD+PU)
Sasi I. – 22:26 (125#/BAND RD+PU)
Edward B. – 23:12 (115#/BAND RD+PU)
Kahled K. – 23:21 (115#/RD+PU)
Colin L. – 32:54 (95#/BAND RD+PU)
Laureano M. – 11:58 (135#/BAND RD+PU)
Erica H. – 21:53 (55#/BAND RD+PU)
Lauren R. – 22:17 (35#/BAND RD+PU)
Fadi H. – 21:06 (85#/BAND RD+PU)
Jasper Y. – 24:26 (105#/BAND RD+PU)
Brian N. – 24:10 (95#/BAND RD+PU)
Jackie G. – 19:37 (55#/BAND RD+PU)
Carter A. – 21:10 (115#/BAND RD+PU)
Hung N. – DNF
Daniel B. – DNF

CF Fitness WOD
300 Ab-Mat Sit-Ups
EMOM 3 CF Push-Ups

Results
Michelle W. – 13:51
Theresa H. – 15:00
Chris G. – 16:37
Sergio DLM. – 18:14
Shreyas D. – 19:24
Chris R. – 19:24
Jared W. – 24:22

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CrossFit WOD
2 Rounds For Time:
40 Barbell Lunges (95#)
30 Barbell Push-Ups
20 Dead Lifts
1 Rope Climb [MOD: 5 Rope Get-Ups or 10 Pull-Ups]

Results
Dan C. – 13:02 (65#/Rx/Rx/RGU)
Boyd S. – 12:42 (Rx/Rx/Rx/RGU)
Evelyn V. – 13:57 (45#/Bar KPU/45#/RGU)
Atish G. – 7:06 (Rx)
Michael C. – 7:00 (Rx)
Jay D. – 13:26 (75#/Rx/75#/Rx)
Sasi I. – 10:20 Rx
Ashley P. – 9:35 (55#/Bar KPU/55#/RGU)
Eric B. – 11:36 (85#/Bar KPU/85#/RGU)
Warren D. – 12:05 (75#/Rx/75#/RGU)
Stacey L. – 13:01 (40#/Bar KPU/40#/RGU)
Semhar O. – 15:30 (45#/Bar KPU/45#/RGU)
Laureano M. – 10:37 (Rx)
Jasper Y. – 12:48 (Rx)
Tony H. – 9:18 (Rx+Vest)
Andrew W. – 10:00 (Rx+Vest)
Keith B. – 12:04 (75#/Rx/75#/RGU)
Edward B. – 11:03 (Rx)

CF Fitness WOD
30 KB Lunges
800m Run
20 Hand Release Lateral Box Jumps
200m Run
20 Hand Release Lateral Box Jumps
800m Run
30 KB Lunges

Results
Mary S. – 27:36 (25#/15″)
Kendall L. – 19:35 (35#/15″)
Emily T. – 24:13 (25#/15″)
Jennifer C. – 17:21 (35#/20″)
David D. – 24:48 (35#/15″)
Sergio DLM. – 19:35 (35#/20″)
Shreyas D. – 22:25 (35#/24″)
Alberto D. – 21:16 (55#/20″)
Trilok M. – 23:53 (35#/20″)
Chris R. – 26:45 (35#/24″)
Courtney M. – 24:46 (25#/15″)
Mathew M. – 25:31 (35#/20″)

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CrossFit Group WOD
5 Rounds
15 Power Snatch (95#/65#)
400m Run

Results
Tony H. – 18:57 (Rx + Vest)
Atish G. – 19:24 (Rx + Vest)
Boyd S. – 20:19 (Rx)
Brad B. – 20:30 (Rx)
Hung N. – 21:01 (Rx)
Danielle G. – 23:02 (25#)
Chad M. – 23:19 (45#)
Melissa V. – 20:07 (55#)
Laura C. – 23:53 (50#)
Nick B. – 27:19 (65#)
Jay W. – 22:49 (65#)
Robby P. – 20:19 (65#)
Ashley P. – 18:23 (50#)
Hannah B. – 21:04 (35#)
Khaled K. – 17:43 (75#)
Jasper Y. – 17:33 (65#)
Eddie K. – 21:20 (85#)
Jackie G. – 23:34 (40#)
Brian N. – 22:56 (75#)
Keith B. – 22:09 (75#)
Sheri D. – 22:09 (55#)
Sunil P. – 25:35 (55#)
Sunny S. – DNF

CF Fitness WOD
20 Minute AMRAP
9 Broad Jump Burpees
6 Goblet Squats
3 Wall Walks (Chest to Wall) [MOD: 5 Pike Push-Ups]

Results
Bryan C. – 4 + 7 Burpees
Michelle W. – 7 + 1 PPU
Jared W. – 5 + 9 Burpees
Emily T. – 7 + 8 Burpees
Chris R. – 3 + 5 KB Squats
Theresa H. – 6 + 9 Burpees
Kellie F. – 6 + 3 Burpees
Chris G. – 5 + 5 Burpees

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