November 3, 2011

11.02.2011 – “Back to the Future”

CrossFit Group WOD
21-18-15-12-9-6-3
Back Squats (Body Weight)
Run 400M Between Rounds

Results
Ashley P. – 18:56 (75#)
Monica W. – 23:42 (75# + Vest)
Sasi I. – 23:15 (115#)
Kahled K. – 24:35 (155#)
Fadi H. – 21:44 (45#/Row)
Casey R. – 23:57 (155#)
Lauren R. – 20:41 (65#)
Brian N. – 27:57 (135#)
Willie X. – 31:39 (135#)
Jasper Y. – 22:32 (115#)
Keith B. – 23:23 (135#)
Sheri D. – 22:20 (75#)
Edward B. – 21:20 (155#)
Brian W. – 23:29 (205#)
Sunil P. – 35:59 (95#)
Andrew W. – 19:56 (150#)
Mel V. – 20:35 (75#)
Miranda L. – 24:01 (65#)
Skye K. – 22:53 (65#)
Calcy – 20:08 (65#)
Kirsten S. – 22:52 (65#)
Sunny S. – 24:29 (115#)
Boyd S. – 30:32 (135# + Vest)
Seth R. – 20:58 (185#)
Meredith K. – 25:31 (45#)
Michael C. – 32:51 (205# + Vest)
Atish G. – 29:12 (155# + Vest)

CF Fitness Camp
3 Rounds for Time:
50 Jumping Air Squats
40 OH Walking Lunges (45#/25#)
30 KB Swings (55#/35#)
20 Toes 2 Bar
10 Calorie Row

Results
Chris R. – 33:00 (25#/35#)
Nida W. – 38:25 (–#/10#)
Aysha C. – 38:04 (15#/15#)
Theresa H. – 30:14 (15#/35#)
Josh G. – 38:43 (35#/55#)

[nggallery id=119]

October 28, 2011

10.26.2011 – “Double Trouble”

CrossFit Group WOD
21-15-9
2 for 1 Wall Balls
T2B

Results
Michael C. – 7:36 Rx+
Hung N. – 6:30 Rx
Shelby F. – 7:13 Rx
Ryan F. – 7:39 Rx
Andrew W. – 8:16 Rx
Brad B. – 9:00 Rx
Hannah B. – 9:53 (SWB 10#/KU)
Autumn K. – 9:18 (6#/KU)
Monica W. – 10″01 (10#/Rx)
Brian N. – 7:33 (14#/K2E)
Colin L. – 6:12 (10#/KU)
Keith B. – 8:54 (14#/Rx)
Sheri D. – 9:01 (10#/Rx)
Fadi H. – 8:08 (10#/KU)

CF Fitness Camp
“Filthy Fifty”
50 Box Jump (24″/20″)
50 Jumping Pull-Ups
50 Kettlebell Swings (35#/25#)
50 Walking Lunge
50 Knees to Elbows
50 Push Press (45#/35#)
50 Back Extensions
50 Wall Ball (20#/14#)
50 Burpees
50 Double Unders

Results
Michelle W. – 30:58 (20″/25#/KU/25#/10#/SU)
Jared W. – 46:59 (24″/35#/KU/50#/14#/SU)
Emily T. – 40:20 (20″/25#/KU/25#/6#/SU)
Vid C. – 41:09 (24″/35#/K2E/50#/14#/SU)
Boyd S. – 37:25 Rx+
Trilok M. – 40:53 (20″/35#/KU/25#/14#/SU)
Tiffany M. – 33:56 (15″/25#/KU/15#/6#/SU)
Michael C. – 37:19 Rx+
Teresa H. – 34:48 (15″/25#/KU/15#/6#/SU)
Mark P. – 42:18 (20″/35#/KU/35#/20#/DU)
Kellie L. – 37:59 (15″/25#/KU/15#/6#/SU)
Alberto D. – 37:35 (24″/35#/KU/35#/14#/SU)
Susan T. – 28:03 (15″/25#/KU/25#/10#/SU)

[nggallery id=114]

October 26, 2011

10.24.2011 – “You Want Me to Run How Much?”

CrossFit Group WOD
400m Run
15 Muscle-Ups,
30 OH Squats (95#/65#)
800m Run
10 Muscle-Ups,
20 OH Squats (95#/65#)
1600m Run
5 Muscle-Ups,
10 OH Squats (95#/65#)
Courtesy of “CrossFit San Diego”

Results
Brian W. – 23:18 Rx
Hung N. – 26:37 (MOD MU)
Monica W. – 28:10 (MOD MU)
Khaled K. – 29:59 (MOD MU)
Scott S. – 23:46 (MOD MU/75#)
Edward B. – 24:31 (MOD MU/75#)
Eddie K. – 24:40 (MOD MU/75#)
Brian N. – 29:59 (MOD MU/75#)
Keith B. – 30:08 (MOD MU/75#)
Fadi H. – 26:29 (MOD MU/65#)
Willie X. – 35:40 (MOD MU/65#)
Sheri D. – 29:52 (MOD MU/45#)
Meredith K. – 42:30 (MOD MU/35#)

CF Fitness Camp
30-20-10
Clapping Push-Ups
KB High Pull Squat Cleans (55#/35#)
Box Jump Overs (24″/20″)

Results
Alberto D. – 23:46 Rx
Mark P. – 22:02 (Rx/Rx/20″)
Jared W. – 30:19 (Rx/Rx/20″)
Susan T. – 10:02 (Knee-CPU/Rx/15″)
Lauren R. – 13:29 (Knee-CPU/Rx/15″)
Michelle W. – 14:35 (Knee-CPU/Rx/15″)
Charlotte F. – 16:55 (Knee-CPU/Rx/15″)
Theresa H. – 17:25 (Knee-PU/Rx/15″)
Emily T. – 17:45 (Knee-CPU/25#/15″)
Tiffany M. – 20:00 (Knee-PU/25#/15″)
Carolyn C. – 14:00 (Knee-CPU/25#/14″)
Kellie F. – 14:44 (Knee-CPU/25#/13″)
Tesha R. – 15:21 (Knee-CPU/25#/13″)
Silky J. – 18:20 (Knee-CPU/25#/13″)

[nggallery id=112]

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#)

[nggallery id=110]

10.19.2011 – “2011 CF Games Masters Chipper”

CrossFit Group WOD
For Time:
10 Handstand Push-Ups
20 Wall Balls (20#/14#)
30 Toes-to-Bar
40 Power Cleans (135#/95#)
50 Burpees
60 SDHP (75#/55#)

Results
Michael C. – 14:20 Rx
Brian W. – 14:27 Rx
Atish G. – 14:55 Rx
Seth R. – 15:37 Rx
Eddie K. – 20:00 Rx
Evelyn V. – 21:54 (PPU/14#/K2E/55#/35#)
Meredith K. – 35:56 (PPU/14#/K2E/55#/35#)
Nick B. – 28:09 (PPU/20#/KU/95#/65#)
Hannah B. – 34:04 (PPU/14#/K2E/55#/35#)
Autumn K. – 24:44 (PPU/14#/KU/55#/35#)
Jackie G. – 22:25 (B-HSPU/14#/K2E/55#/35#)
Justin L. – 22:35 (B-HSPU/Rx/Rx/Rx/Rx)
Colin L. – 20:25 (B-HSPU/Rx/K2E/95#/65#)
Willie X. – 24:40 (PPU/Rx/K2E/95#/65#)
Kasey – 16:19 (Rx/Rx/Rx/95#/65#)
Fadi H. – 22:10 (PPU/20#/KU/95#/65#)
Monica W. – 17:33 (B-HSPU/Rx/T2B/55#/35#)

CF Fitness Camp
3 Rounds
Part I:
1:15 ON / 0:10 OFF
5 Burpees
AMRAP Ring Rows
Part II:
1:15 ON / 0:10 OFF
5 Burpees
AMRAP DB Thrusters
Part III:
1:15 ON / 0:10 OFF
5 Burpees
AMRAP Ball Slams
Part IV:
1:15 ON / 0:40 OFF
5 Burpees
AMRAP Box Jumps

Results
Jared W. – 132
Michelle W. – 257
Susan T. – 290
Chris R. – 75
Alberto D. – 139
Trilok M. – 148
Kellie L. – 113
Theresa H. – 172

[nggallery id=108]

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

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

[nggallery id=106]

September 28, 2011

9.28.2011 – “Above and Beyond”

CrossFit Group WOD
6 Rounds for Time:
3 T2B Muscle-Ups (MOD 1: 6 T2B Pull-Ups | MOD 2: 12 T2B)
6 Back Squats (155#/115#)
9 Burpees

Results
Atish G. – 14:10 Rx
Michael C. – 13:12 Rx
Brian W. – 15:05 Rx
Brad B. – 17:10 (T2BPU/Rx)
Khaled K. – 17:26 (T2BPU/Rx)
Hung N. – 18:05 (T2BPU/Rx)
Micah W. – 18:27 (T2BPU/Rx)
Scott S. – 19:12 (T2BPU/Rx)
Justin L. – 16:31 (T2BPU/135#)
Keith B. – 18:21 (T2BPU/135#)
Sunny S. – 19:27 (T2BPU/135#)
Jasper Y. – 23:40 (T2BPU/115#)
Monica W. – 15:27 (T2B/75#)
Ashley P. – 16:22 (T2B/75#)
Willie X. – 29:04 (KU/125#)
Long T. – 19:49 (KU/95#)
Evelyn V. – 19:12 (KU/65#)

CF Fitness Camp
35-25-15-5
KB Swings
Med Ball Sit-Ups
*4 Shuttle Runs Between Rounds and At End

Results
Fadi H. – 10:13 (35#/14#)
Khalid K. – 10:44 (35#/14#)
Mark P. – 12:02 (35#/14#)
Nick B. – 15:30 (35#/14#)

9.26.2011 – “Cinco de Mayo”

CrossFit Group WOD
5 Rounds for Time:
5 CF Push-Ups
5 Power Snatches (135#/95#)
5 T2B
5 Burpees
5 Box Jumps (30″/24″)

Results
Brian W. – 7:45 Rx
Michael C. – 8:16 Rx
Tony H. – 9:20 Rx
Seth R. – 10:00 Rx
Atish G. – 10:36 Rx
Brad B. – 15:04 Rx
Micah W. – 11:57 (95#)
Scott S. – 12:17 (95#)
Jasper Y. – 12:36 (75#)
Monica W. – 11:48 (45#)
Sheri D. – 12:27 (45#)
Evelyn V. – 14:48 (45#/KU/20″)
Kellie R. – 12:33 (35#/KU/20″)

CF Fitness Camp
2 Rounds (5:00 ON / 0:30 OFF)
500m Row
AMRAP Remaining Time
15 Slam Balls
10 Jumping Lunges
2 Rounds (5:00 ON / 0:30 OFF)
200m Run w/ Slam Ball
AMRAP Remaining Time
10 CF Push-Ups
10 Ring Dips

Results
Charlotte F. – 1 + 14 SB | 1 + 15 SB | 2 + 6 PU | 1 + 6 RD (15#/1.5″)
Mark P. – 1 + 15 SB | 1 | 1 | 9 RD (20#/1″)
Vid C. – 1 + 9 SB | 1 + 10 SB | 2 + 10 PU | 1 + 2 PU (20#/1″)
Shreyas D. – 1 + 11 SB | 1 + 12 SB | 2 + 3 PU | 2 + 2 PU (10#/2″)
Michelle W. – 2 + 2 SB | 1 + 11 SB | 3 | 3 + 2 RD (20#/1.5″)
Jared W. – 1 + 2 L | 1 | 2 | 1 + 10 PU (20#/2″)
Nick B. – 1 + 2 L | 1 + 15 SB | 1 + 8 RD | 1 + 10 PU (15#/2″)
Nisha G. – 1 + 8 SB | 15 SB (10#)
Kahlid K. – 2 + 3 L | 2 + 6 SB | 2 + 5 PU | 1 + 10 PU (??#/??”)
Fadi H. – 2 + 3 L | 2 + 2 L | 3 | 3 + 5 PU (??#/??”)

[nggallery id=93]

September 26, 2011

9.23.2011 – “10,000 Pounds”

CrossFit Group WOD
10000# Ground to OH
Weight Classes:
200 @ 50#
134 @ 75#
100 @ 100#
75 @ 135#
65 @ 155#

Results
Scott S. – 10:30 (100#)
Seth R. – 10:53 (135#)
Atish G. – 13:35 (135#)
Boyd S. – 15:33 (100#)
Anthony C. – 16:46 (100#)
Sunny S. – 18:12 (100#)
Khaled K. – 21:26 (100#)
Jackie G. – 31:07 (50#)
Stacey L. – 35:36 (40#)

CF Fitness Camp
Complete 150 Slam Balls (Or 20 Minute Cut-Off)
EMOM 5 Burpees

Results
Vid C. – 12:55 (20#)
Michelle W. – 7:54 (15#)
Josh G. – 13:58 (15#)
Fadi H. – 12:00 (15#)
Michelle L. – 13:59 (10#)
Shreyas D. – 125 Reps (10#)
Jared W. – 110 Reps (20#)

village No Comments a. costales, a. gandhi, b. stacey, f. haidar, j. guarino, j. gumtow, j. watson, k. kullab, m. lozano, m. watson, s. desai, s. littleton, s. roberts, s. saleski, s. shailesh, v. chengappa

September 22, 2011

9.21.2011 – “Fight in the Shade”

CrossFit Group WOD
25 Ring Dips
50 Box Jumps (24″/20″)
50 CF Pushups
50 Ab-Mat Sit-Ups
25L/25R DB Snatches (50#/35#)
50 Ball Slams (30#/20#)
25 Pull-Ups

Results
Brian W. – 13:59 Rx
Seth R. – 17:15 Rx
Atish G. – 17:52 Rx
Scott S. – 21:42 Rx
Alden – 23:09 Rx
Brad B. – 27:24 Rx
Keith B. – 19:30 (24″/50#/20#)
Micah W. – 19:48 (Band)
Kay P. – 22:43 (20″/25#/20#)
Neema M. – 20:35 (20″/15#/10#)
Monica W. – 21:07 (20″/15#/10#)
Meredith K. – 33:17 (15″/15#/10#)
Sheri D. – 19:30 (20″/25#/15#/Band)

CF Fitness Camp
Everything With Med Ball
400M Run
10 Jumping Squats
15 Step Ups
20 Lunges
25 Push Ups
30 Wall Balls
35 Squat Clean and Jerks
40 Sit-Ups
400M Run

Results
Fadi H. – 14:34 (14#)
Daniel A. – 14:35 (14#)
Eric B. – 17:21 (14#)
Josh G. – 17:58 (14#)
Mark P. – 23:19 (14#)
Nick B. – 23:38 (14#)
Jared W. – 25:03 (14#)
Michelle W. – 14:24 (10#)
April N. – 18:37 (10#)
Jason Z. – 19:16 (10#)
Diana D. – 13:47 (6#)
Michelle B. – 16:31 (6#)
Semhar O. – 18:54 (6#)
Mary F. – 19:30 (6#)

[nggallery id=90]

11.02.2011 – “Back to the Future”

10.26.2011 – “Double Trouble”

10.24.2011 – “You Want Me to Run How Much?”

10.21.2011 – “Round of Applause”

10.19.2011 – “2011 CF Games Masters Chipper”

10.17.2011 – “Rows Blow”

9.28.2011 – “Above and Beyond”

9.26.2011 – “Cinco de Mayo”

9.23.2011 – “10,000 Pounds”

9.21.2011 – “Fight in the Shade”

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