Tuesdays WOD

Don’t forget about our Advocare meeting tomorrow night at 7:30 pm followed by our nutrition seminar.

WOD: Max rep back squats in 3 minutes (225/145 lbs) then immediately followed by 3 minutes of max rep pullups.  Score is total number of reps of two exercises.  This is one of the workouts done at Front Range Crossfit during the Colorado Open Crossfit Comp.

Our cool down was max rep hang cleans for one minute, two minute rest, then repeat. 135/95 lbs.

  1. Drew 82 Rx’d. Cool Down: 20/17 135 lbs
  2. Jon 67  Rx’d (First time training with us. Welcome.). 15/16 135 lbs
  3. Shawn 67 Rx’d. 17/18 135 lbs
  4. Joey 77 225 lbs/1 band. 20/21 135 lbs
  5. Jewett 66 185 lbs/Ring dips. 16/20 95 lbs
  6. Ryan 76 135 lbs. 18/15 95 lbs
  7. Linz 77 115 lbs. 7/9 95 lbs
  8. John 86 95 lbs/ Jumping pullups (JP). 19/26 45 lbs
  9. Kristen 60 65 lbs/1 band. 30/35 45 lbs
  10. Tracey 78 65 lbs/JP. 18/14 45 lbs
  11. Tomika 83 65 lbs/JP. 16/22 53 lbs
  12. Diana 85 65 lbs/JP. 10/20 53 lbs
  13. Suzanne 65 lbs/JP. 6/8 55 lbs
  14. Kay 84 63 lbs/JP. 20/28 33 lbs
  15. Deb 90 33 lbs/JP. 25/31 55 lbs
  16. Nicole 83 45 lbs Shoulder press and body rows.
Saturday and Monday’s WOD

Saturday and Monday’s WOD

Advocare and Nutrition: Don’t forget about Advocare meeting this Wednesday at 7:30 pm and we will follow that up with a talk about nutrition.

We had another great turnout for our FREE WOD on Saturday morning.

Saturdays Hero WOD: “Randy” – Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty.

75 power snatches for time. 75/45 lbs

Kevin 5:46 Rx’d
Linz 5:50 Rx’d
Kat 7:04 Rx’d
JW 7:30 Rx’d
Shawn 7:42 Rx’d


Mondays WOD: “Bear”

5 rounds of 7 reps of the following exercises:
1 rep = Power Clean, Front Squat, Push Press, Back Squat and Push Press.

After each round you increase your weight 20 lbs. So total weight each round would look like this: 45/33 lbs, 65/53, 85/73 105/93 125/113.

The goal is to finish all 7 reps/1 round without dropping the bar and resting. If you do drop the bar and rest before completing the full round you must immediately do 5 burpees then finish remaining reps for that round.  This is not a timed workout

  1. John. Ending weight on bar for last rounds was 55 lbs
  2. Debbie 45 lbs
  3. Brandy 55 lbs
  4. Adrienne 55 lbs
  5. Kay 55 lbs
  6. Kevin 125 lbs Rx’d
  7. Velma 50 lbs
  8. Jenn 55 lbs
  9. Jose 115 lbs
  10. Victor 115 lbs
  11. Jaime 85 lbs
  12. Jewett 125 lbs Rx’d
  13. Drew 145 lbs 20 lbs above Rx’d
  14. Diana 53 lbs
  15. Kristen 53 lbs
  16. Tamika 53 bs
  17. Jen 53 lbs
  18. Joey 155 lbs 30 lbs above Rx’d

On-Ramp Day 4 WOD: 3 rounds 200 meter run, 10 thrusters, 10 swings, and 10 Sumo-Deadlift HighPull (SDHP).

  1. Jody 10:32 45 lb thruster/16 lb swing/45 lb SDHP
  2. Kelly 9:48 33/16/33
  3. Ashley 8:58 33/16/33
  4. Mandy 9:18 33/16/PVC
  5. Shawn 11:21 55/35/55
  6. Tiffany 8:13 33/24/33
  7. Neha 14:13 33/16/PVC
Saturday Hero WOD, Mondays WOD and On-Ramp Day 4

Saturday Hero WOD, Mondays WOD and On-Ramp Day 4

Advocare and Nutrition: Don’t forget about Advocare meeting this Wednesday at 7:30 pm and we will follow that up with a talk about nutrition.

We had another great turnout for our FREE WOD on Saturday morning.

Saturdays Hero WOD: “Randy” – Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty.

75 power snatches for time. 75/45 lbs

  1. Kevin 5:46 Rx’d
  2. Linz 5:50 Rx’d
  3. Kat 7:04 Rx’d
  4. JW 7:30 Rx’d
  5. Shawn 7:42 Rx’d

Monday’s WOD: “Bear”

5 rounds of 7 reps of the following exercises:
1 rep = Power Clean, Front Squat, Push Press, Back Squat and Push Press.

After each round you increase your weight 20 lbs. So total weight each round would look like this: 45/33 lbs, 65/53, 85/73 105/93 125/113.

The goal is to finish all 7 reps/1 round without dropping the bar and resting. If you do drop the bar and rest before completing the full round you must immediately do 5 burpees then finish remaining reps for that round.  This is not a timed workout

  1. John. Ending weight on bar for last rounds was 55 lbs
  2. Debbie 45 lbs
  3. Brandy 55 lbs
  4. Adrienne 55 lbs
  5. Kay 55 lbs
  6. Kevin 125 lbs Rx’d
  7. Velma 50 lbs
  8. Jenn 55 lbs
  9. Jose 115 lbs
  10. Victor 115 lbs
  11. Jaime 85 lbs
  12. Jewett 125 lbs Rx’d
  13. Drew 145 lbs 20 lbs above Rx’d
  14. Diana 53 lbs
  15. Kristen 53 lbs
  16. Tamika 53 bs
  17. Jen 53 lbs
  18. Joey 155 lbs 30 lbs above Rx’d

On-Ramp Day 4 WOD: 3 rounds 200 meter run, 10 thrusters, 10 swings, and 10 Sumo-Deadlift HighPull (SDHP).

  1. Jody 10:32 45 lb thruster/16 lb swing/45 lb SDHP
  2. Kelly 9:48 33/16/33
  3. Ashley 8:58 33/16/33
  4. Mandy 9:18 33/16/PVC
  5. Shawn 11:21 55/35/55
  6. Tiffany 8:13 33/24/33
  7. Neha 14:13 33/16/PVC

Fridays WOD

WOD: Annie: 50-40-30-20-10 Double Unders and Situps

  1. Shawn 5:35 Rx’d
  2. Linz 6:10 Rx’d
  3. James 13:50 Rx’d
  4. Ryan 14:10 Rx’d
  5. Brandy 17:32 3x single
  6. Jen 17:40 3x singles
  7. Kay 21:05 3x singles
  8. John 38:54 3x single
  9. Velma 12:17 3x singles
  10. Victor 10:44 3x singles
  11. Jose 8:54 3x sigles
  12. JW 13:55 3x singles
  13. Kat 8:54 3x sigles
  14. Fallon 12:44 3x singles
  15. Steve 12:52 3x singles

On-Ramp Day 3 WOD: 3 rounds of 10 lunges, 10 box jumps and 10 power cleans run 200 meters

  1. Jason 7:55 45 lbs
  2. Kelly 7:42 45 lbs
  3. Jody 7:29 45 lbs
  4. Tiffany 7:54 33 lbs
  5. Shawn 7:56 73 lbs
  6. Ashley 8:33 33 lbs
  7. David 10:16 65 lbs
  8. Mandy 8:32 33 lbs
  9. Neha 13:44 33 lbs
Thursdays WOD

Thursdays WOD

Advocare meeting next Wednesday at 7 pm.  www.advocare.com

WOD:
3 rounds
15 thrusters 95/65
400 meter run
2 rounds
15 pullups
15 swings 53/35
1 round
200 meter run
20 back squats 95/65

  1. Kevin 16:57 Rx’d
  2. Shawn 17:44 Rx’d
  3. Drew 16:17 Rx’d
  4. Linz 16:2 Rx’d
  5. JW 18:42 Rx’d
  6. Jaime 27:35 44 lb swings/jumping pullups
  7. Victor 25:13 44 lbs/jumping pullups
  8. Kristen 17:16 45 lb/26 lb/1 band
  9. Fallon 18:52 45 lb/26 lb/jumping pullups

On-Ramp Day 3 WOD: 3 rounds 10 lunges, 10 box jumps, 10 power cleans and 200 meter run

  1. Jason 7:55 73 lbs
  2. Kelly 7:42 45 lbs
  3. Jody 7:29 45 lbs
  4. Tiffany 7:54 33 lbs
  5. Shawn 7:56 73 lbs
  6. Ashley 8:33 33 lbs

I know, my socks are sweet!

Trying not to be jealous of my socks