TEAMS OF TWO

"TGIF"

Choose a Girl, Hero or CFJ WOD. Post load/time for score.

Steve, Grace @ 95# 11:39
Matt, POSE
Tracie, Helen @ 20#KB 17:07
Chris J, Ludicrous @ 115# 17:40
Jon, Ludicrous @ 115# 14:18
JV, Helen @ 35#KB 9:36
Christian, Dirty Thirty
Nick H, Dirty Thirty 26:13
Cav, KBP 12:28
Mike, 100 OHS @ 95# (least sets possible) 60/40
Zach, 100 OHS @ 95# (least sets possible) 21/34/45
Ryan, Daniel 19:07
Rodney, Miller Time 6:35
Lesko, Miller Time 9:53
Chris C, Helen @ 35#KB 18:29
Sam, Jackie 16:58
DavidR, GI Jane 15:47
Coach TJ, Josh 6:32
Todd, Nate 12 rounds
Cory, Kelly 33:15

"LUDICROUS"

Alternating between two exercises for time:
10-9-8-7-6-5-4-3-2-1 of 135# Power Cleans
1-2-3-4-5-6-7-8-9-10 of L-Pull Ups
(10 cleans, 1 pull up then 9 cleans, 2 pull ups, etc)

Post times and subs for score.

Todd rx 9:52
Russ rx 10:21
Swaygo rx 10:27
Zach rx 10:59
Jason rx 12:00
Ryan rx 13:19
Owedubb rx 15:20
Ron rx 15:58
Andy rx 21:08
Matt rx 21:58
Neo 125# 15:26
Cav 115# 13:15
DavidR 115# 15:32
Christian 95# 11:51
Alex 95# 14:05
Ben 70# 15:48
Cory 70# 22:03
Sam 45# 14:33
Tracie 45# 17:15
Colleen 30# 13:50

A big CFJ welcome to Ben, Todd & Tracie! Tracie started earlier this week with us and is representing JSO very well. Todd is in town for several months and comes from CrossFit Old Bethpage in NY (great job coaching this athlete CFOB!). Ben was referred to us by Ryan and plays the fiddle right alongside Ryan's cowbell in the Navy Band (Ben actually is the drummer). We welcome all these fine athletes!

SHOULDER PRESS

3-3-3-3-3
Post loads to comments.

Steve - 100
Whit - 120
Cav - 105
JV - 105
Jon - 125
Chris J - 125
Zach - 125
Ryan - 125
Bill - 135
Lesko - 135
Owedubb - 135
Cory - 70
David R - 125
Sam - 50
Ron - 135
Alex - 135
Meghan - 75
Andy - 120
Jhaysson - 105
Matt - 115

"ON YOUR FACE"

Run 1 mile
Two minutes of each:
Row 30 pound
Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

Post total reps plus calories (from row) for score.

Cav - 6:30 run / reps?
Solista - 213
Bill - 84
Owedubb - 156
Jon - 162
Christian - 122
Lesko - reps?
Colleen - 153 (heavy single unders/15# DB thrusters x2)
Russ - 178
Neo - 120
Tom - 198
Meghan - 128 (20# DB thrusters, x2)
Andy - 197
Leilani - ?
Kevin - ?
Jhaysson - 85
Matt - 130
Chris J - 101

HAPPY MEMORIAL DAY

Row 1000 for time
rest
135# sumo deadlift high pulls x 7
30" box jumps x 7
7 rounds

Russ 3:27 9:11 Rx'd
Derek 3:29 9:41 Rx'd
Justin 2:58! 8:52 (95#)
Solista 3:03 6:47 Rx'd
Mike 3:50 5:12 (95#/24")
JV 3:51 9:30 (95#)
Erik 3:32 11:09 Rx'd
Chris 3:32 5:26 (32#/26")
Nikki 4:24 5:27 (32#/26")
Sam 5:13 10:30 (32#/26")
Alex 4:22 9:45 (95#/24")
Cory 4:06 8:30 (65#/24")

"CROSSFIT AVERAGE"

Front Squat, 1 rep
Bench Press, 1 rep
Sumo Deadlift, 1 rep

Find max loads for all lifts and average for score.

Meghan 145/115/175 for average of 145
Faith 135/110/175 for average of 140
Jon 185/205/275 for average of 222
MAck 225/235/225 for average of 252
Alex 230/205/315 for average of 250

URBAN ADVENTURE RACE

Justin/Patrick - 31:13
Mike/Cory - 39:31
Chris/Laura - 42:55
Christina/Greta - 44:42
Alex/Eric - 45:14

Thanks to Patrick & Eric (both from Atlanta) for stopping by and getting some WODs in with us! We hope to see you guys again in the near future.

The girls held their own today and definitely raised some eyebrows from the many on-lookers! Keep up the awesome work...

"CHOOSE YOUR FATE"

Steve/Cindy 10 rnds
Brad/KBP 11:14
Christian/Lynne 18/25,14/14,12/17,11/17,10/18
Chris J/Murph (jumping pullups) 43:14
Tracie/Cindy Rx'd 7rnds
JV/Lynne 21/17,12/14,10/14,8/11,8/13
Patrick/HQWOD (35#k-bell) 31:37
Jon/Annie 12:14
Ryan/Jason (jumping MUs) 17:23
Lesko/Fran (75#) 4:26
Dr. J/Fran Rx'd 3:44
Zach/CF Total 335+185+385=905
Solista/CF Total 350+160+455=965
Cory/Annie 14:38
Owedubb/Barbara
Mike/Diane 10:31
Meg/Linda 35:10
Tom/Chelsea 30rnds 30min
Mika/Cindy

"LOW DRAG"

For time:

- 100 double unders

- 1000m row

Rest adequately in between exercises. Post times from both for score.

Chris J - 6:10/3:58

Owedubb - 14:16/3:33

Alex, 200 single unders - 10:19/4:06

Mike L - 2:31/3:34
Dr J - 3:08/3:34

Whit - 3:26/DNA

Lesko - 5:59/3:39

Christian - 10:37/3:38

Andy - 1:37/3:39

"RUSS"

BURPEES/MUSCLE UPS

10-9-8-7-6-5-4-3-2-1

muscle up subs: bar muscle ups or 3 pullups/3 dips per muscle up

Russ Rx'd 13:43

Solista Rx'd 21:16

JV Rx'd 22:52

Zach Rx'd 23:04

O-dub Rx'd 39:24

Jon (bar m-ups) 14:09

Andy (bar/pullupdip) 18:57

Chris J (bar m-ups) 15:30

Christian (bar/pullup/dip) 18:13

Brad (pullup/dip) 27:37

Dr. J (bar m-ups) 11:07

David R (jumping ring)33:04

Cav (pullup/dip) 28:00

Mike L (pullup/dip) 29:10

Neo (pullup/dip) 29:25

Josh (pullup/dip) 29:24

Ron (pullup/dip) 23:18

"IN YOUR MOUTH"

For time:
- 75 push ups
- 95# Sumo Deadlift High Pulls, 50 reps
- 50 ring dips
- 45# weighted pull ups, 30 reps
- 25 handstand push ups

Scale as needed. Post times for score.

Jon, rx - 19:09
Swaygo, rx - 21:33
Cav, 20# pull ups - 24:06
Lesko, HSPU modified - 26:39
Bill, HSPU modified - 27:14
Tom, rx - 16:06
Neo, rx - 22:00
Sam, 30# SDLHP/bar dips/jumping pull ups - 15:31
David R, rx - 18:00
Owedubb, rx - 24:39
Mike L, rx - 21:02
Meghan, 65# SDLHP/Assisted Dips/5# pull ups - 29:17
Dr J, rx - 15:23
Josh, 35# pull ups - 29:24
Alex, 65# SDLHP - 30:04
Andy, HSPU modified - 31:00
Karla, assisted push ups/45# SDLHP/jumping dips/5# jumping pull ups/HSPU modified - 26:30
Whit, HSPU modified - 15:07

CFJ welcomes Ron to the mix. It was Ron's first ever CF WOD and he gave it his all. We hope to see you soon! Great output today on the following:
- 30 push ups
- 65# SDLHP, 30 reps
- 30 ring dips
- 30 box step ups
Time 22:22

"A CLEAN JERK"

Clean & Jerk
3-3-3-3-3-3-3

Whit - 200#
Brad - 185#
JV - 145#
Chris J - 135#
Owedubb - 175#
Zach - 225#
Andy - 165#
Dr J - 205#
Cory - 95#
Lesko - 145#
Sam - 75#
Colleen - 55#
David R - 135#
Neo - 135#
Mike L - 205#
Bill - 150#

CFJ welcomes Josh & Mike L. Josh did 'Cindy' and finished with 17 rounds...great output! Mike L is a CrossFit Level 1 Trainer from Asheville NC and is in town for several days. Great job guys!

"NOT AGAIN"

5 rounds of the following:
(Compare to Dec 6, 2007 post)
- 400m run
- 75# Sumo Deadlift High Pull, 21 reps
- 75# Thrusters, 21 reps

Post load/times for score. Scale as needed.

Faith, 65# - 37:14
Jill, 65# - 39:18
Cav, rx - 38:00
Mike ACKerson (MACK), rx - 30:25
Ryan 'RyeBread', rx - 28:15
Alex, 65# / 3 rounds - 14:16
Jon, rx - 32:40

CFJ welcomes Jill to the mix!

"TREVOR"

Between a 4-man team, perform the following for time:
- 300 pull ups
- 400 push ups
- 500 sit ups
- 600 squats
Only 2 people from each team can work at a time. Total reps from each exercise must be achieved before continuing to next exercise.

This WOD is in memory of Army Specialist Trevor Anthony Win'E, who paid the ultimate sacrifice to his nation. This WOD is in tribute to him and to each and every member of our Armed Forces.

"BROADS n WODs"

Choose a 'Girl WOD' or 'Hero WOD'

Cav - "P2" 2x 50# DB, 14:40

JV - "Fran" 80# thrusters, 6:46

Chris J - "Lynne" 155#: R1)13/14, R2)10/9, R3)18/9, R4)16/8, R5)16/9

Andy - "Fran" rx, 6:34

Eric - "Lynne" 185#: R1)12/15, R2)10/15, R3)8:15, R4)7/12, R5)6/8

Bill - "P2" 135#, 19:20

Christian - "Diane" 155#, 4:15

David R - "JT" rx, 15:14

Alex - "Chelsea" rx, 5 rounds max


CFJ welcomes Christian to the mix! Great work output on 'Diane'!

"NUTCRACKER"

WORKOUT 1
500m row for time

Rest adequately, then...

WORKOUT 2
10-9-8-7-6-5-4-3-2-1 of the following for time:
135# Hang Cleans
70# or 2-pood Kettlebell Swing

Post both times for score.

Cav, 105# HC - 1:40/7:40
Solista, rx - 1:24/6:37
Zach, rx - 1:31/7:45
Jon, 105# HC - 1:39/8:52
Lesko, 105# HC & 1.5 pood KB - 1:43/7:52
Eric, 105# HC - 1:36/7:14
Ryan, 105# HC - 1:39/8:18
Chris J, 65# HC & 1.5 pood KB - 1:43/11:09
Brad, rx - 1:36/10:56
Justin, rx - 1:24/8:44
Michelle, 65# HC & 1 pood KB - 1:44/6:47
Andy, 95# HC & 1.5 pood KB - 1:39/6:22
Whit, rx - DNA/6:51

THANKS TO MICHELLE FOR 'SWINGING' IN FOR A WOD!

"TIRE KINGDOM"

10 rounds of:
Tire flip - 1 rep
Tire Jumps - 10 reps, then

400m Farmers Carry, 2x 35# KB (one in each hand)

followed by 5 minute rest, then

10 rounds of 'Flirpees':
Tire Flip - 1 rep
Burpee - 1 rep, then

400m Overhead keg walk

Post times from each evolution for score.

Brad - 8:10/4:47
JV - 8:07/6:28
Chris J - 10:46/7:14
Andy - 7:00/4:21
Eric - 7:05/5:14
Zach - 5:38/4:33
Bill - 8:51/6:07
Ryan - 5:16/3:37
David R - 11:31/5:46
Sam - 11:34/7:38 (sub'd 5 rounds vice 10)
Whit - 6:42/5:04
Alex - 10:04/7:02

TENACIOUS 'D'

Accumulate 500 total reps in any combination of the following:
-Pull Ups
-Push Ups
-Sit Ups
-Squats

Post times for score.

JV - 14:52
Andy - 17:17
Chris J - 15:42
Solista - 12:13
Owedubb - 15:59
Cory - 19:07
Russ - 11:58
Jon - 12:52
Ryan - 12:02
Bill - 17:24
Eric - 13:02
Zach - 11:57
Colleen - 18:22 (jumping pull ups)
David R - 17:35
Sam, scaled to 250 reps - 16:58
Lesko - 16:45
Alex - 20:30
Dr J - 11:57
Neo - 12:42
Whit - 11:07

BONUS QUESTION: WHAT IS THE ROMAN NUMERAL FOR 500?

"HARD HAT REQUIRED"

Overhead Squats
3-3-3-3-3-3-3

Post 3-rep max load

JV - 105#
Chris J - 125#
Eric - 135#
Whit - 205#
Solista - 220#
Jon - 105#
Ryan - 150#
Andy - 125#
Neo - 75#
Alex - 55#
Dr J - 155#
Russ - 205#

"HURTS DONT IT"

As many rounds in 20 minutes of:
200m run
Thrusters, 20 reps
Box Jumps, 20 reps
Pull Ups, 15 reps

Faith - 2 rounds + 200m run, 20 thrusters, 20 box jumps (65# thrusters)

Colleen - 3 rounds + 200m run, 20 thrusters, 6 box jumps (50# thrusters 1st round then 30# on 2nd and 3rd rounds)

Jon - 3 rounds + 200m run, 20 thrusters (65# thrusters)

Katie - 3 rounds (12# DB thrusters x2 / jumping pull ups)

5K BEACH RUN

Swaygo 21:18

Steph 23:53

Dr. J 24:10

Amir 26:08

Alex 26:32

Christina 27:41

Davis 29:20

Michelle 29:41

CSC 30:29

Shawn 30:53

Rogers DNF

OPEN LINE FRIDAY

choose a hero or a girl wod
...
Cav- Helen (sorry I didn't get your time)
Eric- Diane 6:21
Chris- Diane 10:25 (205# d-lift)
Karla- Annie 18:31
Dr. J- Tommy V 31:38
Neo- Tommy V 30:10
Andy- Frelen 35:03 (75# thrusters)
Meg- 500x of sledgehmrs/double unders 24:10
Jon- same as above 24:23
Lesko- Angie 27:22
Steph- Grace 3:39 (65#)
Solista- Grace 2:41

STRENGTH DAY

back squat
3-3-3-3-3
weighted bar dips
2-2-2-2-2
post heaviest lift
....
JV 205/75
Steph 140/40
Cav 165/90
Zach 315/167
Jon 215/115
Alex 205/95
Ryan 195/115
Eric 245/125
Lesko 190/
Meg 145/

"BURPEE COMPLEX(ION)"

Courtesy of CF Agoge...

2-man teams of 5 rounds for the following:
Alternating Burpee Wall Balls, 5 reps each person
Alternating 95# Squat Cleans, 5 reps each person
Burpee Broadjumps, 5 reps each person
Burpee Pull-ups, 5 reps each person

Zach/JV - rx, 14:42
Russ/Eric - rx, 12:40
Andy/Steph - rx/65# squat cleans, 16:08
Solista/Dr J - rx, 13:06
Lesko/Alex - rx, 20:25
Rod/Neo - rx, 16:08

TABATA STEW

20 seconds of work, 10 seconds of rest
8 rnds per exercise
3 min rest between exercises
score is lowest number of reps

Pull Ups
Push Ups
Sit Ups
Rope Snake
...
solista 8-15-16-17
Brad 4-10-13-8
Zach 10-15-15-15
Steph 4-6-12-20
Bill 4-6-10-10
Ryan 10-15-16-20
Jon 8-13-12-14
Lesko 6-5-11-18
Meg 3-7-13-15
Karla (jmping pu) 8-4-9-8
Dr. J 8-11-11-18
Alex 5-7-12-17
Andrew 8-8-10-15
Russ 10-15-15-12
Eric 3-12-14-10

"NOTHING YOU CAN DO THAT CANT BE DONE"

Deadlift
3-3-3-3-3

then

Weighted Pull-ups
3-3-3

Jon - 305# / 70#
Solista - 405# / 104#
JV - 240# / 40#
Andy - 280# / 40#
Zach - 375# / 90#
Dr J - 405# / 105#
Ryan - 295# / 90#
Bill - 305# / 50#
Eric - 315# / 45#
JB - 335# / 70#

PRESS COMPLEX

shoulder press x 1

push press x 2

push jerk x 3

thruster x 4

front squat x 5 = 1 rnd

five rnds with max rest

work as heavy as you can

"SLOW MOTION"

"BAD MEDICINE"

5 PULL UPS

5 BURPEES

FOUR 5 MIN. RNDS W/ 3 MIN OF REST IN BTWN

POST MAX RNDS 

---

Brad 7

Ryan 8

Zach 10!

Meg 5

Bill 7

Steph 9

Neil 8

Lisa DQ

Colleen 6

Welcome to Eric! He met 'Cindy' and as prescribed he finished 13 rounds!