November 9, 2011

11.8.2011 – “Pushing Daisies”

CrossFit WOD
20-15-10-5-10-15-20
Push Press (95#/65#)
Box Jumps (24″/20″)
Toe 2 Rings

Results
Atish G. – 11:49 Rx
Michael C. – 12:09 Rx
Brian W. – 12:30 Rx
Laureano M. – 12:44 Rx
Andrew W. – 13:00 Rx
Hung N. – 15:36 Rx
Boyd S. – 16:30 Rx
Daniel B. – 17:23 Rx
Eddie K. – 18:54 Rx
Edward B. – 19:33 Rx
Aris – 20:36 Rx
Brian N. – 20:41 Rx
Sunny S. – 24:34 Rx
Lauren R. – 20:06 (45#/Rx/Rx)
James Z. – 20:11 (Rx/20″/Rx)
Hannah B. – 40:45 (45#/Rx/K2E)
Loren M. – 19:37 (45#/Rx/Rx)
Semhar O. – 24:36 (35#/15″/KU)
Ashley P. – 31:28 (45#/Rx/Rx)
Stacey L. – 42:21 (45#/Rx/Rx)
Jasper Y. – 26:19 (85#/Rx/Rx)
Jackie G. – 28:30 (45#/Rx/Rx)

CF Fitness WOD
Complete 100 KB Swings
EMOM 5 Burpees

Results
Emily T. – 14:54 (25#)
Sergio D. – 20:59 (25# / 3 Burpees)
Mary F. – 9:37 (15# / 3 Burpees)
Mathew M. – 18:00 (25#)
Silky J. – 11:53 (25#)
Courtney M. – 14:55 (25#)
Aysha C. – 10:50 (15#)
Nida W. – 9:49 (10#)

[nggallery id=125]

November 7, 2011

11.4.2011 – “Barn Burner”

CrossFit Group WOD
250m Row
21x Sumo Deadlift high pull (115#/85#)
500m Row
21x Box Jumps (24″/20″)
750m Row
21x KB swing (70#/55#)
1000m Row
21x Ball slams (30#/20#)

Results
Justin M. – 13:40 Rx
Brian W. – 13:51 Rx
Carlos I. – 14:31 Rx
Daniel B. – 15:24 Rx
Tony H. – 16:00 Rx
Khaled K. – 16:56 Rx
Laureano M. – 17:04 Rx
Hung N. – 18:45 Rx
Boyd S. – 17:08 (105#/Rx/55#/Rx)
Sunny S. – 17:50 (95#/Rx/55#/Rx)
Evelyn V. – 21:31 (65#/Rx/35#/Rx)
Eddie K. – 17:37 (95#/Rx/Rx/Rx)
Royal B. – 19:15 (95#/Rx/55#/Rx)
Loren M. – 19:13 (55#/Rx/35#/Rx)
Semhar O. – 19:48 (55#/15#/25#/15″)
Stacey L. – 19:53 (55#/Rx/35#/Rx)
Eric B. – 15:06 (105#/Rx/55#/20#)
Willie X. – 19:46 (95#/Rx/55#/20#)
Anthony C. – 17:58 (95#/Rx/55#/Rx)
Brian N. – 17:12 (95#/Rx/55#/20#)
Jasper Y. – 17:02 (95#/Rx/55#/20#)
Jackie G. – 22:37 (55#/Rx/35#/Rx)

CF Fitness Camp
20 Minute AMRAP
250m Row (or 200m Run)
10 DB Shoulder to OH
50 Double Unders (MOD: 30 Left Leg Singles + 30 Right Leg Singles + 30 Alternating Singles + 60 Regular Singles)

Results
Charlotte F. – 4 + 250m Row (25#/MOD)
Kellie L. – 4 + 200m Run (15#/MOD)
Theresa H. – 5 + 200m Run (25#/MOD)
Trilok M. – 5 + 200m Run (25#/MOD)
Josh G. – 4 (35#/DU)

[nggallery id=122]

October 28, 2011

10.28.2011 – “Hang and Bang”

CrossFit Group WOD
15-12-9-6-3
Hang Cleans* (135/95)
Double Unders
200m Run Between Rounds
*10 Instant Burpee Penalty if bar is dropped

Results
Brian W. – 7:40 Rx
Eric B. – 11:36 Rx
Brad B. – 12:40 Rx
Scott S. – 12:59 Rx
Casey R. – 13:34 Rx
Khaled K. – 14:22 Rx
Hung N. – 16:54 Rx
Katie B. – 14:00 (55#)
Farbod T. – 16:40 (95#)
Evelyn V. – 20:24 (55#)
Jackie G. – 17:05 (65#)
Stacey L. – 15:22 (55#)
Adrian S. – 14:58 (95#)
Jasper Y. – 11:43 (95#)
Brian N. – 11:59 (95#)
Keith B. – 13:43 (95#)

CF Fitness Camp
3 Rounds
200m Slam Ball Toss (L/R/Behind)
50 Ab-Mat Sit-Ups

Results
Michelle W. – 11:44 (20#)
Charlotte F. – 14:51 (20#)
Lauren R. – 15:02 (20#)
Jared W. – 17:08 (30#)
Tesha R. – 18:57 (15#)
Caroline C. – 19:45 (20#)
Chris R. – 24:25 (30#)
Tiffany M. – 17:46 (20#)
Semhar O. – 17:54 (20#)
Mary F. – 18:34 (15#)
Diana D. – 20:20 (15#)
Erica H. – 17:16 (20#)
Teresa H. – 15:45 (20#)
Kellie L. – 18:18 (20#)
Trilok M. – 18:34 (30#)
Tim B. – 20:08 (30#)

[nggallery id=116]

October 26, 2011

10.25.2011 – “Roy”

CrossFit Group WOD
15 Deadlifts (225#/135#)
20 Box Jumps (24″/20″)
25 Pull-Ups

Results
Brian W. – 26:53 Rx+
Laureano M. – 29:48 Rx
Boyd S. – 31:19 (185#/Rx/Rx)
Evelyn V. – 31:00 (95#/Rx/1.75″)
Acie – DNF (185#/Rx/Rx)
Jackie G. – 45:02 (105#/Rx/1.75″)
Loren M. – 33:14 (105#/Rx/1.75″)
Hannah B. – DNF (65#/Rx/1.75″)
Eric B. – 34:51 (185#/Rx/1.75″)
Brad B. – 36:40 (135#/Rx/Rx)
Khaled K. – 26:11 (205#/Rx/Rx)
Justin L. – 33:49 (205#/Rx/Rx)
Scott S. – 35:13 (205#/Rx/Rx)
Keith B. – 34:12 (185#/Rx/Rx)
Jasper Y. – 38:30 (185#/Rx/1.25″)

*Rx+ = 20# Weight Vest

CF Fitness Camp
I. 5:00 ON / 2:00 OFF
400m Double Plate Carry (35#/25#)
AMRAP Double Plate Weighted Step-Ups
II. 4:00 ON / 2:00 OFF
200m Run
AMRAP Ring Rows
III. 3:00 ON / 2:00 OFF
AMRAP MedBall Weighted Sit-Ups (20#/14#)
IV. 2:00 ON / 2:00 OFF
AMRAP Burpees
V. 1:00 ON / 2:00 OFF
AMRAP WallBalls (20#/14#)

Results (Plates/Box/Med Ball)
Andrew W. – 13/36/55/32/21 Rx+
Lauren R. – 8/41/45/33/14 (25#/20″/10#)
Charlotte F. – 40/28/72/23/24 (15#/15″/6#)
Kendall L. – 16/64/63/31/25 (25#/15″/6#)
Joseph S. – 0/38/23/12 (35#/20″/14#)
Vid C. – 0/50/35/23/12 (35#/20″/14#)
Aaron D. – 14/40/50/25/16 (35#/20″/20#)
Emily T. – 8/35/47/24/14 (15#/15″/6#)
Christopher R. – 1/50/45/10/20 (35#/20″/14#)
Fredrik M. – 0/25/40/10/12 (35#/20″/14#)
Mary F. – 16/37/49/19/27 (10#/20″/6#)
Silky J. – 32/29/53/16/20 (10#/15″/6#)
Semhar O. – 40/44/76/19/25 (10#/15″/6#)
Erica – 67/41/59/21/25 (10#/15″/6#)
Tim – 42/33/41/13/15 (15#/24″/6#)
Courtney – 46/33/60/16/27 (10#/15″/6#)

*Rx+ = 20# Weight Vest

[nggallery id=113]

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

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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

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]

October 16, 2011

10.15.2011 – “Carried Away”

CrossFit Partner WOD
I) 200m Farmers Carry
75 Box Jumps
*Switch*
II) 200m Single Partner Carry Out
100 Mountain Climbers Each
200m Single Partner Carry Back
III) 25 Burpees Each

Results
Nick B. – 23:28
Willie X. / Boyd S. – 26:01
Susan T. / Sheri D. – 25:00
Ryan F. / Ben B. – 19:31
Casey / Clay – 20:00
Jackie G. / Loren M. – 24:34
Ashley P. / Stacey L. – 23:24
Stacey A. – 18:24

village No Comments a. plunkett, b. stacey, j. guarino, l. mcelmurry, n. browne, r. farrar, s. davidson, s. littleton, s. tarantino, w. xu

10.12.2011 – “Front Porch Swing”

CrossFit Group WOD
21-18-15-12-9
Front Squats (115#/85#)
KB Swings (55#/35#)

Results
Laureano M. – 15:26 Rx
Atish G. – 15:31 Rx
Eric B. – 18:01 Rx
Boyd S. – 19:00 Rx
Keith B. – 20:41 Rx
Khaled K. – 21:52 Rx
Sunny S. – 26:30 Rx
Jasper Y. – 31:47 Rx
Brian N. – 32:47 Rx
Ashley P. – 9:13 (65#/25#)
Monica W. – 10:20 (65#/25#)
Sheri D. – 21:17 (65#/25#)
Jackie G. – 24:16 (65#/25#)
Evelyn V. – 15:49 (45#/25#)
Meredith K. – 30:22 (45#/25#)

CF Fitness Camp
*Tabata Mash-Up*
Weighted Step-Ups (24″/20″)
KB Swings (35#/25#)
*Hold goblet squat on break
Immediately after 16th round,
800m Run for time
*If you lose the squat, 5 burpee penalty for each time at end of Run

Results
Vid C. – 4:26
Shreyas D. – 5:28
Joe S. – 6:21
Susan T. – 3:57
Tiffany M. – 4:58
Trilok M. – 5:34
Kellie L. – 7:00
Theresa H. – 5:22
Diana D. – 4:53
Jared W. – 6:32
Michelle W. – 4:14

[nggallery id=103]

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

[nggallery id=102]

11.8.2011 – “Pushing Daisies”

11.4.2011 – “Barn Burner”

10.28.2011 – “Hang and Bang”

10.25.2011 – “Roy”

10.21.2011 – “Round of Applause”

10.19.2011 – “2011 CF Games Masters Chipper”

10.17.2011 – “Rows Blow”

10.15.2011 – “Carried Away”

10.12.2011 – “Front Porch Swing”

10.11.2011 – “Mandy”

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