Tag: c. fruge
October 21, 2011

10.21.2011 – “Round of Applause”

CrossFit Group WOD
30-20-10
Clapping Push-Ups
KB High Pull Squat Clean (55#/35#)
Box Jump Overs

Results
Brian W. – 7:36 Rx
Michael C. – 9:59 Rx
Laureano M. – 10:06 Rx
Andrew W. – 10:57 Rx
Keith B. – 13:51 Rx
Jasper Y. – 14:13 Rx
Eddie K. – 14:37 Rx
Ryan F. – 14:44 Rx
Boyd S. – 15:10 Rx
Mike – 17:23 Rx
Willie X. – 18:35 Rx
Brian N. – 18:27 Rx
Nick B. – 18:34 (HRPU/35#/15″ PVC)
Evelyn V. – 17:46 (HRPU/25#/15″)
Meredith K. – 25:54 (HRPU/25#/Rx)
Jackie G. – 17:06 (KCPU/25#/Rx)
Loren M. – 15:24 (KCPU/25#/Rx)
Ashley P. – 16:19 (KCPU/25#/Rx)
Stacey L. – 16:20 (KCPU/25#/Rx)
Fadi H. – 16:16 (Rx/35#/20″)
Amy O. – 8:41 (HRPU/Rx/Rx)
Buck – 17:02 (Rx/Rx/HRPU)
Ryan – 13:50 (Rx/35#/HRPU)
Sheri D. – 15:10 (HRPU/25#/Rx)

CF Fitness Camp WOD
4 Rounds
2:30 ON / :30 OFF
Sandbag Get-Ups (Reps = Coach’s Choice)
AMRAP Air Squats
4 Rounds
Sandbag Get-Ups (Reps = Coach’s Choice)
AMRAP Ab-Mat Sit-Ups

Results
Charlotte F. – 105/127 (45#)
Aaron D. – 78/89 (100#)
Jared W. – 34/73 (45#)
Michelle W. – 137/171 (25#)
Tesha R. – 35/62 (25#)
Caroline C. – 151/101 (15# DB PP)
Tiffany M. – 170/106 (25#)
Kellie L. – 106/71 (25#)
Theresa H. – 155/112 (25#)
Trilok M. – 158/113 (45#)
Alberto D. – 148/132 (45#)
Silky J. – 115/71 (25#)

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10.20.2011 – “Right-side Up”

CrossFit Group WOD
21-15-9-15-21
Calorie Row
Decline KB True Push-Ups
KB Swings
Courtesy of “CrossFit Houston”

Results
Brian W. – 11:38 (70#)
Michael C. – 13:54 (70#)
Andrew W. – 18:18 (70#)
Laureano M. – 18:53 (70#)
Hung N. – 19:18 (70#)
Khaled K. – 21:49 (70#)
Dave – 16:42 (55#)
Keith B. – 17:48 (55#)
Boyd S. – 19:01 (55#)
Farbod T. – 20:14 (55#)
Eric B. – 23:10 (55#)
Jasper Y. – 23:45 (55#)
Sheri D. – 19:45 (35#)
Katie B. – 18:36 (25#)

CF Fitness Camp
5 Rounds
10 DB Thrusters
20 Box Jumps
40 Ab-Mat Sit-Ups
80 Single Unders

Results
Charlotte F. – 20:51 (15#/15″)
Kendall L. – 19:37 (10#/15″)
Jennifer C. – 19:17 (15#/20″)
Aaron D. – 29:47 (25#/24″)
Emily T. – 30:18 (10#/15″)
Shreyas D. – 30:25 (20#/24″)
Mary F. – 26:44 (10#/20″)
Tiffany M. – 25:57 (10#/15″)

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10.18.2011 – “100 Below”

CrossFit Group WOD
For Time:
25 Burpee Pull-Ups
25 Front Squats (155#/105#)
25 KB swings (70#/55#)
25 Wall ball (20#/14#)
Courtesy of “CF SubZero”

Results
Michael C. – 7:50 Rx
Daniel B. – 10:10 Rx
Laureano M. – 10:19 Rx
Justin L. – 13:00 Rx
Ryan F. – 13:22 Rx
Andrew W. – 13:26 Rx
Hung N. – 13:38 Rx
Scott S. – 13:56 Rx
Khaled K. – 14:25 Rx
Boyd S. – 11:55 (135#/55#/20#)
Farbod T. – 13:10 (135#/55#/20#)
Katie B. – 11:44 (65#/35#/20#)
Eric B. – 15:22 (135#/55#/20#)
Hannah B. – 15:43 (45#/25#/10#)
Loren M. – 10:37 (55#/35#/10#)
Jasper Y. – 14:55 (135#/55#/14#)
Stacey L. – 10:46 (75#/25#/10#)
Casey R. – 12:28 (Rx/55#/20#)
Edward B. – 10:33 (135#/55#/14#)
James Z. – 12:00 (135#/55#/20#)

CF Fitness Camp
Part 1
AMRAP 15 Minutes
200m run
20 Straight Leg Seated DB G2OH (25#/15#)
10 Burpees
Part 2
1000 M row for time

Results
Lauren R. – 3 + 250m / 4:54
Charlotte F. – 3 + 220m / 4:24
Kendall L. – 4 / 5:01
James B. – 3 + 17 G2OH / 4:35
Tiffany M. – 3 + 5 G2OH / 4:47
Semhar O. – 3 + 6 G2OH / 5:03
Mary F. – 3 + 8 G2OH / 4:58
Courtney – 3 + 200m / 5:11
Silky J. – 3 + 8 G2OH / 4:58

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October 18, 2011

10.17.2011 – “Rows Blow”

CrossFit Group WOD:
—–
Strength
1 Rep Max Shoulder Press
——
5 Rounds for Time
300m Row
20 Hand-Release Push-Ups
15 Toe 2 Rings

Results
Tony H. – 150# | 14:15
Brian W. – 205# | 15:13
Michael C. – 195# | 15:16
Atish G. – 135# | 15:52
Hung N. – 125# | 17:15
Andrew W. – 17:42
Eddie K. – 125# | 18:26
Boyd S. – 135# | 19:07
Monica W. – 19:41
Khaled K. – 130# | 20:25
Edward B. – 140# | 20:50
Scott S. – 145# | 20:52
Nick B. – 100# | 21:15
Keith B. – 125# | 21:39
Brian N. – 105# | 22:05
James Z. – 135# | 22:12
Evelyn V. – 50# | 22:35
Sheri D. – 22:41
Jennifer C. – 75# | 22:50
Fadi H. – 95# | 24:15
Ashley P. – 65# | 24:44
Jackie G. – 55# | 28:11
Willie X. – 85# | 31:25
Aaron D. – 155# | 31:29

CF Fitness Camp
10 Minute AMRAP
15 Burpee Box Jumps
15 Pike Push-Ups
–Rest 2 Minutes–
10 Minute AMRAP
15 KB Swings
15 SDHP

Results
Lauren R. – 3 + 6 BJ | 6 + 3 SDHP
Charlotte F. – 2 + 13 BJ | 6 + 2 KBS
Michelle W. – 3 + 7 BJ | 7 + 2 KBS
Jared W. – 2 + 5 BJ | 4 + 6 KBS
Susan T. – 4 | 4 + 14 SDHP
Caroline C. – 1 + 10 BJ | 7 + 15 KBS
Tesha R. – 1 | 5 + 10 SDHP
Mark P. – 1 + 8 PPU | 4 + 13 KBS
Joe S. – ?
Silky J. – ?

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October 16, 2011

10.13.2011 – “Yokozuna”

CrossFit Group WOD
5 Rounds
5 Sumo Deadlifts (275/185)
12 KB Swings *(70/55)
20 Wall Balls (20#/14#)
*7 Instant Burpee Penalty if bar is dropped

Results
Justin L. – 23:26 Rx
Katie B. – 17:45 (95#/35#/10#)
Farbod T. – 17:54 (185#/55#/Rx)
Evelyn V. – 17:02 (95#/35#/10#)
Willie X. – 16:18 (205#/55#/14#)
Jasper Y. – 20:48 (205#/55#/14#)
Eddie K. – 19:39 (205#/Rx/Rx)
Edward B. – 13:15 (205#/55#/14#)
Stacey L. – 11:07 (85#/25#/6#)
Keith B. – 21:38 (205#/55#/Rx)

CF Fitness Camp
400m Run
–4 Rounds–
10 Burpees
20 Box Jumps
30 Push-Ups
40 Air Squats
50 Lunges
–Then–
400m Run

Results
Jennifer C. – 31:00 (20″)
Lauren R. – 36:37 (20″)
Vid C. – 42:49 (24″)
Charlotte F. – 38:46 (15″)
Semhar O. – 52:08 (15″)
Mary F. – 41:31 (3 Rounds – 20″)

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October 12, 2011

10.11.2011 – “Mandy”

CrossFit Group WOD
AMRAP 20 Minutes
5 Hang Clean & Jerks (135#/95#)
10 Pull-Ups
15 Deadlifts (135#/95#)

Results
Seth R. – 8 + 3 DL Rx
Atish G. – 7 + 5 HCJ Rx
Laureano M. – 5 + 5 DL Rx
Boyd S. – 5 + 3 HCJ Rx
Khaled K. – 5 + 3 HCJ Rx
Ryan F. – 6 + 2 PU (115#)
Eddie K. – 5 + 2 HCJ (115#)
Keith B. – 6 + 5 HCJ (105#)
Brian N. – 4 + 7 PU (105#)
Meredith K. – 4 + 2 HCJ (45#)
Eric B. – 5 + 3 HCJ (115#/1.75″)
Kay P. – 5 + 5 PU (80#/1.25″)
Jackie G. – 4 + 3 HCJ (65#/0.5″)
Ridley K. – 8 (65#/1.5″)
Ashley P. – 6 + 1 HCJ (65#/1.25″)
Neema M. – 5 + 10 PU (55#/0.5″)
Lauren R. – 7 + 4 PU (55#/1.25″)
Stacey L . – 8 + 2 PU (45#/3″)
Kristen R. – 6 + 11 DL (35#/2″)
Casey R. – ? (115#)
Edward B. – ? (105#)

CF Fitness Camp
3 Rounds
1:15 ON / 0:15 OFF
5 Burpees to begin each round
I) Ring Rows
II) Jumping Squats
III) Ball Slams
IV) Box Jumps

Results
Vid C. – 157 (20#/24″)
James B. – 165 (15#/24″)
Charlotte F. – 180 (15#/20″)
Mary F. – 166 (15#/20″)
Semhar O. – 208 (10#/15″)
Silky J. – DNF

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10.10.2011 – “Double Impact”

CrossFit Group WOD
——
Strength
1 Rep Max Back Squat
——
60 Double Unders / 30 Push-Ups
50 Double Unders / 25 Push-Ups
40 Double Unders / 20 Push-Ups
30 Double Unders / 15 Push-Ups
20 Double Unders / 10 Push-Ups
10 Double Unders / 5 Push-Ups

Results
Michael C. – 345 | 7:00 Rx
Atish G. – 285 | 8:11 Rx
Tony H. – 265 | 8:36 Rx
Justin L. – 10:17 Rx
Carl I. – 405 | 10:39 Rx
Ashley P. – 165 | 15:30 Rx
Eddie K. – 235 | 15:54 Rx
Ed B. – 15:24 (SSD)
Monica W. – 155 | 16:28 (SSD)
Keith B. – 195 | 19:15 (SSD)
Willie X. – 20:52 (SSD)
Sheri D. – 135 | 14:17 (SSD/KPU)
Casey R. – 14:35 (SU)
Jasper Y. – 195 | 15:27 (SU)

CF Fitness Camp
4 Rounds
1:00 ON / 0:30 OFF
Box Jumps
Weighted Sit-Ups
Single Ring Ring Rows

Results
Michelle W. – 103/108/83 (20″/15#)
Jared W. – 42/73/77 (24″/20#)
Joe S. – 74/80/65 (20″/20#)
Charlotte F. – 57/78/57 (20″/15#)
Tiffany M. – 75/85/107 (15″/10#)
Kelly L. – 52/70/77 (15″/10#)
Theresa H. – 83/77/89 (15″/15#)
Trilok M. – 62/93/91 (20″/15#)

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October 9, 2011

10.8.2011 – It’s 9:00am and OU Still Sucks”

CrossFit Partner WOD
50 KB Squat Clean
100 Ab-Mat Sit-Ups
150 Air Squats
100 Ab-Mat Sit-Ups
50 KB Squat Clean
*Rep count is per person. Only one person moves at a time during each exercise except for air squats.

Results
Brian W. / Justin M. – 24:18 (70#/70#)
Brad B. / Ryan F. – 41:52 (70#/70#)
Boyd S. / Nicholas K. – 35:39 (70#/55#)
Jasper Y. / Laureano M. – 40:00 (55#/70#)
Ellen W. / Kendall L. – 40:50 (35#/35#)
Stacey – 30:01 (35#)
Lauren R. / Katie B. / Susan T. – 43:27 (25#/25#/25#)
Charlotte F. / Autumn K. – 47:58 (25#/25#)
Silky – KB + SU + AS + 55 SU (15#)

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10.7.2011 – “The Quick and The Dead”

CrossFit Group WOD
18-12-6
DB Thrusters (50#/35#)
Pullups
KB Swing (55#/35#)

Results
Brian W. – 5:48 Rx+ (70#KB)
Brad B. – 7:34 Rx
Atish G. – 7:44 Rx
Ryan F. – 10:38 Rx
Boyd S. – 14:46 Rx
Evelyn V. – 16:20 (25#/1.75″/Rx)
Loren M. – 8:15 (15#/1.75″/25#)
Farbod T. – 9:25 (35#/1.75″/35#)
Ashley P. – 7:39 (25#/1.75″/35#)
Eric B. – 9:24 (35#/1.75″/35#)
Neema M. – 8:37 (15#/0.5″/25#)
Kay P. – 9:31 (25#/1″/35#)
Stacey L. – 8:33 (15#/1.5″/25#)
Keith B. – 13:27 (25#/Rx/Rx)

CF Fitness Camp
I.  AMRAP 10 Minutes
18 Ball Slams
16 Russian Twists
14 Mountain Climbers
–Rest 2 Min–
II.  AMRAP 8 Minutes
12 DB Push Press
10 Weighted Squats
8 Push-Ups

Results
Jared W. – 4 | 3 + 12 PP (20#/35#)
Michelle W. – 7 + 1 SB | 4 + 3 PP (15#/25#)
Lauren R. – 6 + 10 RT | 4 + 6 PP (15#/25#)
Charlotte F. – 6 + 15 SB | 5 + 3 WS (15#/15#)
Mark P. – 4 + 18 SB | 2 + 5 WS (20#/35#)
Shreyas D. – 4 + 1 MC | 2 + 12 PP (20#/35#)
Trilok M. – 6 + 2 SB | 3 + 10 PP (15#/25#)
Theresa H. – 5 + 12 SB | 4 + 5 WS (15#/15#)
Silky – 2 + 15 SB | 3 + 10 PP (10#/10#)
Courtney – 5 + 18 SB | 4 + 6 PP (15#/10#)
Katie Bi. – 3 + 10 SB | 2 + 4 PU (15#/10#)

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October 6, 2011

10.5.2011 – “Na Nahhh Na Nahhh”

CrossFit Group WOD
10 C2B Pull-Ups (20 Kipping / 30 Band)
20 Ring Dips
30 Box Jumps (30″/24″)
40 T2B (80 Knee-Ups)
50 Double Unders (150 Singles)
60 Plate Burpees

Results
Andrew W. – 9:49 Rx
Michael C. – 11:34 Rx
Brian W. – 12:22 Rx
Atish G. – 12:45 Rx
Hung N. – 13:32 Rx
Boyd S. – 13:41 Rx
Justin L. – 15:25 Rx
Eddie K. – 16:25 Rx
Daniel B. – 15:09 (Rx/Rx/Rx/Rx/Singles/Rx)
Julian N. – 15:41 (Rx/Rx/Rx/Rx/Singles/Rx)
Brad B. – 17:58 (Rx/Rx/Rx/Rx/Singles/Rx)
Monica W. – 19:51 (Rx/Band/Rx/Rx/Singles/Rx)
Jasper Y. – 27:00 (Rx/Band/Rx/Rx/Singles/Rx)
Willie X. – 21:20 (Band/Band/Rx/Rx/Singles/Rx)
Ashley P. – 17:40 (Band/Band/Rx/KU/Singles/Rx)
Sheri D. – 23:21 (Band/Band/Rx/KU/Singles/Rx)
Evelyn V. – 24:26 (Band/Band/Rx/KU/Singles/Rx)
Jackie G. – 25:10 (Band/Band/Rx/KU/Singles/Rx)
Eric B. – 28:56 (Band/Band/Rx/KU/Singles/Rx)
Nick B. – 29:26 (Band/Band/24″/KU/Singles/Rx)

CF Fitness Camp
15 Minute AMRAP
200m Farmers Carry (35#/25#)
21 Box Jumps
15 Mountain Climbers
9 Weighted Lunges (35#/25#)
*Rest 2 Minutes*
7 Minute AMRAP
21 Flutter Kicks
15 Straight Leg Situps
9 Burpees

Results
Michelle W. – 3 + 100m | 4 + 10 SU Rx
Jared W. – 2 + 50m | 3 + 3 SU (25# Lunges)
Charlotte F. – 2 + 15m | 4 + 9 SU Rx
Vid C. – 3 + 150m | 3 + 8 SU Rx
Trilok M. – 2 + 8 BJ | 3 + 7 SU (35#/20″)
Tiffany M. – 2 + 150m | 4 (25#/20″)
Kellie – 3 | 2 (25#/15″)
Theresa – 2 + 12 BJ | 3 (25#/10″)

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