November 7, 2011

11.7.2011 – “The Deadliest Lift”

CrossFit WOD
5 Rounds for Time:
5 Deadlifts (275#/185#)
10 Deck squat WallBalls (20″/14″)
20 Calorie Row

Results
Seth R. – 11:10 Rx
Daniel B. – 13:41 Rx
Anthony C. – 13:34 (225#)
Sasi I. – 14:50 (225#)
Ari – 16:33 (255#)
Andrew W. -17:01 (255#)
Willie X. – 18:20 (225#)
Sheri D. – 17:29 (125#)
Brad B. – 17:40 (255#)
Edward B. – 15:26 (255#)
Khaled K. – 16:31 (255#)
Jasper Y. – 15:43 (225#)
Brian N. – 16:27 (255#)
Colin L. – ?? (185#)
Boyd S. – 15:04 (215#)
Meredith K. – 24:26 (85#/10#)
Evelyn V. – 17:48 (95#)
Keith B. – 16:04 (215#)
Hannah B. – 23:16 (100#)
Eric B. – 16:29 (225#)
Ashley P. – 17:00 (135#)
Monica W. – 18:30 (135#)

CF Fitness WOD
2 Rounds
8:00 ON / 2:00 OFF
25 Burpees
AMRAP Ball Slams

[nggallery id=124]

11.7.2011 – “The Deadliest Lift”

CrossFit WOD
5 Rounds for Time:
5 Deadlifts (275#/185#)
10 Deck squat WallBalls (20″/14″)
20 Calorie Row

CF Fitness WOD
2 Rounds
8:00 ON / 2:00 OFF
25 Burpees
AMRAP Ball Slams

[nggallery id=124]

November 4, 2011

11.3.2011 – “Heavy Cream”

CrossFit Group WOD
6 Rounds for Time:
3 Ground to OH (185#)
6 Chest-to-Bar Pull-Ups
9 Clapping Push-Ups

Results
Laureano M. – 11:28 Rx
Daniel B. – 15:26 Rx
Boyd S. – 13:41 (155#/Rx/Rx)
Sunny S. – 17:27 (155#/Rx/Rx)
James Z. – 17:40 (145#/Rx/Rx)
Nick B. – 15:44 (95#/BAND/Rx)
Evelyn V. – 13:18 (65#/BAND/Rx)
Hung N. – 9:03 (155#/Rx/Rx)
Sasi I. – 12:29 (135#/Rx/Rx)
Monica W. – 14:04 (95#/PU/PU)
Semhar O. – 12:06 (55#/JPU/KPU)
Ashley P. – 20:26 (85#/BAND/PU)
Chris – 8:59 (155#/Rx/Rx)
Chance M. – 11:01 (115#/Rx/Rx)
Brian N. – 11:28 (115#/Rx/Rx)
Eric B. – 14:00 (135#/Rx/Rx)
Edward B. – 14:13 (135#/Rx/Rx)
Sunil P. – 12:16 (75#/BAND/Rx)
Sheri D. – 9:18 (75#/BAND/KPU)
Keith B. – 10:29 (115#/Rx/Rx)
Jasper Y. – 11:35 (115#/BAND/Rx)

CF Fitness Camp
For Time:
800m Run
——
5 Rounds:
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Squats
——
800m Run

Results
Michelle W. – 25:40
Kendall L. – 26:28
Jennifer C. – 26:57
Ellen W. – 27:12
Charlotte F. – 28:12
Alberto D. – 29:22
Trilok M. – 29:39
Mary F. – 31:12
Jared W. – 31:36
Fredrik M. – 39:57
Chris R. – 40:40
Courtney M. – 5 Rounds
Bryan C. – 3 Rounds + 9 Pull-Ups
Emily T. – 4 Rounds

[nggallery id=121]

November 1, 2011

11.1.2011 – “Viking Fran”

CrossFit Group WOD
21 Thrusters (95#/65#)
21 Pull-Ups
1000m Row
15 Thrusters (95#/65#)
15 Pull-Ups
750m Row
9 Thrusters (95#/65#)
9 Pull-Ups
500m Row

Results
Brian W. – 12:48 Rx
Michael C. – 14:43 Rx
Daniel B. – 16:15 Rx
Atish G. – 16:43 Rx
Hung N. – 17:09 Rx
Edward B. – 17:26 Rx
Andrew W. – 18:08 Rx
Khaled K. – 18:39 Rx
Eric B. – 20:05 Rx
Brad B. – 20:08 Rx
Eddie K. – 21:38 Rx
Keith B. – 20:58 (80#)
Ashley P. – 18:36 (45#)
Evelyn V. – 20:18 (45#)
Semhar O. – 20:52 (45#)
Lauren R. – 25:14 (45#)
Colin L. – 25:03 (65#/1.5″)
Fredrik M. – 26:07 (45#/1.5″)
Stacey L. – 20:25 (45#/1.75″)
Sheri D. – 20:24 (45#/1.75″)
Jasper Y. – 25:29 (75#/0.5″)

CF Fitness Camp
20 Minute AMRAP
10 Push-Ups
10 90-Degree Box Jumps
10 Lunges (Per Leg)

Results
Christopher R. – 10 (20″)
Kendall L. – 11 + 18 Lunges (15″)
Charlotte F. – 8 + 8 BJ (20″)
Michelle W. – 10 + 5 BJ (20″)
Jared W. – 6 (24″)
Emily T. – 9 (15″)
Shreyas D. -7 + 7 BJ (24″)
Bryan C. – 3 + 5 BJ (15″)
Mary F. – 7 + 8 Lunges (7″)
Trilok M. – 8 + 1 BJ
Alberto D. – 9 + 18 Lunges
Susan T. – 14 + 3 BJ
Diana D. – 10 + 10 BJ
Courtney M. – 9
Silky J. – 8 + 10 BJ

[nggallery id=118]

11.1.2011 – “Viking Fran”

CrossFit Group WOD
21 Thrusters (95#/65#)
21 Pull-Ups
1000m Row
15 Thrusters (95#/65#)
15 Pull-Ups
750m Row
9 Thrusters (95#/65#)
9 Pull-Ups
500m Row

CF Fitness Camp
20 Minute AMRAP
10 Push-Ups
10 90-Degree Box Jumps
10 Lunges (Per Leg)

[nggallery id=118]

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]

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]

11.7.2011 – “The Deadliest Lift”

11.7.2011 – “The Deadliest Lift”

11.3.2011 – “Heavy Cream”

11.1.2011 – “Viking Fran”

11.1.2011 – “Viking Fran”

10.28.2011 – “Hang and Bang”

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”

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