Amos and Blake's Workout:

"Murph"

For Time:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

***We will scale the run and reps as needed!!!***

Is this a confusing math problem? How about a formula for free energy? No, it is just Anne's complex system for counting reps...

Josh - 28:40 (1/2)

Amber - 23:17 (1/2)

James - 17:20 (1/2)

Chad - 30:40 (1/2)

Rick - 22:10 (1/2)

Gugg - 37:40 (pr)

B - 38:30 (pr)

Brandi - 31:09 (1/2)

Brandy - 33:34 (1/2)

Richard - 43:41

Tina - 43:41 (1/2)

Anne - 63:30

Scott - 52:50

Lisa - 54:20

Yuri - 41:50

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Amos and Blake's Workout:

2 Power Cleans every minute on the minute for 15 min.

Gugg - 165

Greg - 175/185

Amber - 95

Josh - 155

Homa - 145

Chad - 195

Viv - 65

Anne - 75

Lisa - 75

Scott - 155

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Amos and Blake's Workout:

3 Rounds for time:

10 Deadlift - 275lbs

50 Double-unders

Josh - 7:20 (200lbs)

Scott -  4:20 (200lbs)

Lisa - 9:30 (125lbs)

Tina - 9:06 (125lbs)

Brandy - 6:25 (145lbs)

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Amos and Blake's Workout:

AMRAP in 10 min:

6 Squat Cleans

9 Pull-ups

12 Box Jumps

Gugg - 5+6reps

Greg - 4+15reps

May - 4+11reps

Amber - 5+1rep

Steve - 3

Brandy - 4

Brandi - 3+11

Richard - 3

Chad - 4

Viv - 5

Tina - 4

Lydia - 4+6

Eric - 4

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Amos and Blake's Workout:

"ANNIE"

50, 40, 30, 20, 10 for time of:

Double Unders

sit ups

Homa-9:25

Tina-11:00

Brandy-9:32

Dr. J-11:29

Viv-11:02

Gugg-8:15

Anne-14:01

Josh-10:10

Due to the snow we have to bring the 300 Challenge Final WOD back home to the gym, the heats will start at 5:30 tomorrow afternoon.  SEE YOU THERE!!!

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Amos and Blake's Workout:

Row/Swing/Run

3 Rounds

500m Row

21 KB Swing

250m Run

This pic is for Tina...who says I never smile

Chad - 14:06

Richard - 15:19

Gugg - 11:40

Brandy - 13:50

Brandy M - 16:30

Tina - 16:15

Lydia - 15:40

Eric - 18:45

Homa - 13:10

Viv - 15:30

Scott - 13:50

Lisa - 16:00

Dr J - 15:55

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Amos and Blake's Workout:

Plate Fran!!!!

21-15-9 for time:

45lb plate thruster

Pull ups

300 CHALLENGE FINAL WORKOUT this thursday at 5:30!! The location will be announced tomorrow!!! Be ready to go to war!!!

Josh - 6:45

Richard - 7:49

Chad - 6:29

Lydia - 7:42

Scott - 6:02

Anne - 6:27

Lisa - 6:27

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Amos and Blake's Workout:

***Reminder!!!  No Saturday Workouts this week!!!  Amos and Blake will be in Golden competing at the sectional Crossfit Games.  See you all next week!!!***

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Amos and Blake's Workout:

"Jackie"

1000m Row

50 Thrusters - 45lb

30 Pull-ups

Greg - 11:05

Amber - 11:50

Viv - 12:22

Lydia - 12:25

Brandy - 11:42

Tina - 11:00

Scott - 10:05

Lisa - 11:59

Homa - 12:24

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Amos and Blake's Workout:

AMRAP in 15 min. of:

Jumping Squats - 12 reps

K to E - 12 reps

Deadlift - 12 reps (M 135/W 95)

Amber - 6

Brandy - 6

Richard - 5

Eric - 5

Chad - 8

Lydia - 8

Lisa - 7

Anne - 7

Yuri - 9

Scott - 7

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Amos and Blake's Workout:

3 rounds for time:

400m run

12 OHS

21 sit ups

We had a great turn out for the St Pat's WOD on Saturday!! Results are posted in the gym. Great job everyone and stay tuned for the next traveling WOD!!

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***Reminder...This Saturady's workouts are at West Point Interrior, 10t St/59th Ave...10 am!!!  BBQ and Beer after the workout!!!***

Amos and Blake's Workout:

3 Rounds

20 Pull-ups

20 Deadlift

20 Push-ups

20 Box Jump

20 Floor Wipers

20 KB Clean and Jerk

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Amos and Blake's Workout:

Fight Gone Bad!

*Time again for another shot at this bench-mark workout!  Put on your game face and go for it!*

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Amos and Blake's Workout:

3 rounds for time:

500m row

25 wallballs

25 push ups

Eric-20:45

Josh-17:14

Dr. J-18:01

Gugg-11:39

Scott-15:36

Lindsey-19:30

Libby-22:47

Lydia-17:44

Anne-14:57

Lisa-17:31

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Amos and Blake's Workout:

For time:

15-12-9 of:

right arm dumbell thruster

left arm dumbell thruster

pull ups

Richard-8:59

Gugg-5:42

Homa-8:10

Scott-6:15

Lisa-5:50

A-8:15

Dr J-7:43

Greg-12:00

Amber-6:57

Brandy-6:14

Tina-6:40

Viv-5:02

Lydia-8:36

Lindsey-6:00

Lacey-6:20

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Amos and Blake's Workout:

7 rounds for time:

10 pull ups

10 Burpee box jumps

10 sit ups

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Amos and Blake's Workout:

Spartan 300 Challenge

Week 6 WOD:

20 pull ups

40 reps deadlift

40 push ups

40 box jumps

40 floor wipers

40 clean and press

20 pull ups

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Amos and Blake's Workout:

2 Rounds for time:

10 Deadlift

30 Burpees

10 Squat Clean

30 Sit-ups

10 Power Snatch

30 Push-ups

10 Thrusters

Amber - 22:10

Greg - 23:57

Tina - 25:00

Brandy - 21:18

Richard - 37:30

Dr J - 31:12

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Amos and Blake's Workout:

Shoulder Press

3,3,3,3,3

Andy - 115,125,135(2),145,145

Dan - 115,120(2),115(2),115,115

Ty - 115,120,125,130(2),130(2)

Brad - 95,105,115,125,135(1)

Paul - 95,105,115,115,115(2)

Chad - 95,105,115,115,120

Mike - 115,120,125,130,135(2)

Gugg - 95,105,115,125(f),125

Laura 0 65,75,65,65,65

Amber - 65,65,70(f),65,65

Greg - (DL) 245,245,265,280,300

B - 105,115,115,120,125,130(f),130(f)

Chad - 105,115,125,135,145,155,160

Jennica - 45,45,45,50,50

Josh - 115,125,135,145,145

Richard - 115,125,135,145,150

Eric - 95,105,110,125(pr!),120

Lydia - 45,45,55,55,60

Megan - 45,45,55,55,60

Lisa - 45,55,60,55,60

Anne - 45,55,60,60,65

Scott - 95,115,135,145,155

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Amos and Blake's Workout:

4 Rounds for time:

400m run

Push-ups - 25 reps

KB Swing - 25 reps

Weighted Box Jumps - 25 reps

Ty - 25:56

Chad - 29:14

Ro - 27:38

Paul - 26:37

Mike - 26:28

Dan - 26:03

Gugg - 22:15

Eric - 32:20

Andy - 26:30

Yuri - 24:22

Laura - 32:15

Amber - 21:17

Greg - 19:53

Chad - 26:07

B - 24:20

Viv - 25:36

Brandy - 28:52

Anne - 28:47

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Amos and Blake's Workout:

3 rounds for time:

500m row

15 push press

15 pull ups

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Tim-15:20

Dr. J-17:06

Gugg-9:37

Scott-16:20

Viv-15:30

Tina-17:50

Brandy-16:55

Lisa-16:36

Anne-17:48

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