AMRAP in 10 Minutes:
30 Box Jumps 20-21"-24-25"
30 WallBalls (14/20# to 9ft/10ft)
100 Double Unders
5 Muscle Ups
Cash out:
Three 400 Meter timed repeats, rest exactly 2:00 minutes between attempts.
Cash out:
Three 400 Meter timed repeats, rest exactly 2:00 minutes between attempts.
Community Notes:
January 30th is the first day to sign up for the 2013 CrossFit world wide Open, click here to register.
Quote:
“It's hard to beat a person who never gives up.”
― Babe Ruth
Results:
Mike S 162 scale 1:37/1:45/1:49
Kim G 160 scale 2:04/2:05/1:59
Kathleen 173 MUT 2:07/2:07/1:59
Ellie 181 MUT 1:45/1:47/1:46
Pete 272 JMU 1:29/1:35/1:41
Shannon 200 scale 2:32/2:00/2:22
Jaime 200 scale 2:05/2:09/2:13
Dinger 163 scale 1:36/1:44/1:38
KT 235 JUM 1:41/1:45/1:42
J-Mo 170 JMU 1:30/1:28/1:28
Cris A 195 RX 1:18/1:17/1:17
Roni 186 MUT 1:49/1:54/1:53
Rinat 220 JMU 1:37/1:34/1:21
Nick Z. 290 Scale 1:31/1:32/1:22
Lauren D. 201 Scale 1:48/1:47/1:45
Diane 176 Scale 2:05/2:29
Amanda 176 Scale 1:59/2:01/2:09
Jonathan 165 Scale 1:32/1:44/1:34
Ryan B 209 JMU
Mike T 326 Rx 1:36/1:32/1:29 90sec
Sam B 225 Rx 1:22/1:23/1:26 60sec
Rob PH 212 SU MUT 1:52/1:59/2:??
Jess S 115 PU Dip 2:09/2:15/2:17 Row
Justin R 182 MUA 1:48/1:45/1:42
Justin Rihn 244 Rx 1:36/1:36/1:35
Westwood 188 MUA 30" 1:26/1:43/1:52
Tim P 297 Rx 1:22/1:19/1:17 90sec
Joe P 180 scale 1:32/2:15/1:37
Miranda 181 scale 10ft balls 1:46/1:50/1:57
LP 297 (almost)Rx 1:27/1:26/1:24
Gene 315 su 1:17/1:19/1:22
Shawn 200 scale 1:26/1:39/1;42
Keith 267 Rx 1:16/1:30/1:37
Anja 165 scale 1:58/1:98<-- br="">Andrew Y ??
Faby 245 Rx
Rachael 185 scale 1:47/1:53/2:03
Cory 170 scale 1:25/1:26/1:33
Derreck 180 scale
Erika 195 scale
Borden 175 jmu
Jeremy 186 scale 1:22/1:27/1:29
Manisha 205 scale 1:31/1:32/1:34
Kyle 195 scale 1:17/1:23/1:40
Jess C 178 scale 1:22/1:27/1:33
Rachel 175 scale 1:27/1:34/1:39
Mateo 215 scale 1:16/1:30/1:33
Ben 200 scale 1:08/1:19/1:28
Maria 205 scale
Kim C+coconut 166 scale
Vinny 335 Rx
Fayth 203 scale 1:47/2:10/2:12
Dan M 189 scale 1:17/1:28/1:23
Leslie 187 scale 1:45/1:51/1:50
Rebecca 179 scale 1:29/1:37/1:38
Kate c 168rx 1:15/1:20/1:21
Jim c 193rx 1:13/1:19/ouchie
Shival 189sc 1:33/1:38/1:35
Pam 193sc 1:22/1:22/1:20
Jessie 198sc 1:45/1:47/1:37
Schaefer 276sc 1:20/1:19/1:15
Results:
Mike S 162 scale 1:37/1:45/1:49
Kim G 160 scale 2:04/2:05/1:59
Kathleen 173 MUT 2:07/2:07/1:59
Ellie 181 MUT 1:45/1:47/1:46
Pete 272 JMU 1:29/1:35/1:41
Shannon 200 scale 2:32/2:00/2:22
Jaime 200 scale 2:05/2:09/2:13
Dinger 163 scale 1:36/1:44/1:38
KT 235 JUM 1:41/1:45/1:42
J-Mo 170 JMU 1:30/1:28/1:28
Cris A 195 RX 1:18/1:17/1:17
Roni 186 MUT 1:49/1:54/1:53
Rinat 220 JMU 1:37/1:34/1:21
Nick Z. 290 Scale 1:31/1:32/1:22
Lauren D. 201 Scale 1:48/1:47/1:45
Diane 176 Scale 2:05/2:29
Amanda 176 Scale 1:59/2:01/2:09
Jonathan 165 Scale 1:32/1:44/1:34
Ryan B 209 JMU
Mike T 326 Rx 1:36/1:32/1:29 90sec
Sam B 225 Rx 1:22/1:23/1:26 60sec
Rob PH 212 SU MUT 1:52/1:59/2:??
Jess S 115 PU Dip 2:09/2:15/2:17 Row
Justin R 182 MUA 1:48/1:45/1:42
Justin Rihn 244 Rx 1:36/1:36/1:35
Westwood 188 MUA 30" 1:26/1:43/1:52
Tim P 297 Rx 1:22/1:19/1:17 90sec
Joe P 180 scale 1:32/2:15/1:37
Miranda 181 scale 10ft balls 1:46/1:50/1:57
LP 297 (almost)Rx 1:27/1:26/1:24
Gene 315 su 1:17/1:19/1:22
Shawn 200 scale 1:26/1:39/1;42
Keith 267 Rx 1:16/1:30/1:37
Anja 165 scale 1:58/1:98<-- br="">Andrew Y ??
Faby 245 Rx
Rachael 185 scale 1:47/1:53/2:03
Cory 170 scale 1:25/1:26/1:33
Derreck 180 scale
Erika 195 scale
Borden 175 jmu
Jeremy 186 scale 1:22/1:27/1:29
Manisha 205 scale 1:31/1:32/1:34
Kyle 195 scale 1:17/1:23/1:40
Jess C 178 scale 1:22/1:27/1:33
Rachel 175 scale 1:27/1:34/1:39
Mateo 215 scale 1:16/1:30/1:33
Ben 200 scale 1:08/1:19/1:28
Maria 205 scale
Kim C+coconut 166 scale
Vinny 335 Rx
Fayth 203 scale 1:47/2:10/2:12
Dan M 189 scale 1:17/1:28/1:23
Leslie 187 scale 1:45/1:51/1:50
Rebecca 179 scale 1:29/1:37/1:38
Kate c 168rx 1:15/1:20/1:21
Jim c 193rx 1:13/1:19/ouchie
Shival 189sc 1:33/1:38/1:35
Pam 193sc 1:22/1:22/1:20
Jessie 198sc 1:45/1:47/1:37
Schaefer 276sc 1:20/1:19/1:15
6am
ReplyDeleteMike S 162 scale 1:37/1:45/1:49
Kim G 160 scale 2:04/2:05/1:59
Kathleen 173 MUT 2:07/2:07/1:59
Ellie 181 MUT 1:45/1:47/1:46
Pete 272 JMU 1:29/1:35/1:41
Shannon 200 scale 2:32/2:00/2:22
Jaime 200 scale 2:05/2:09/2:13
Dinger 163 scale 1:36/1:44/1:38
KT 235 JUM 1:41/1:45/1:42
J-Mo 170 JMU 1:30/1:28/1:28
Cris A 195 RX 1:18/1:17/1:17
Roni 186 MUT 1:49/1:54/1:53
Great work 6am crew. We kept it real this morning with games standard box jumps, showing full control on the top. I don't know if Aimee was using her crystal ball or what, but this is an OPEN style workout, something like what we might see next month!!
Congratulations to Travis and his wife...Tyler Bradford McMenimon was born at 1:27am. He was 9 weeks early weighing in at 3lbs. 5oz. Baby and mom are doing well.
ReplyDeleteWe are thinking of you Travis!
Preemies are true fighters and he will do great!
Congrats Travis! So happy for you!!!!
ReplyDelete9Trey
ReplyDeleteRinat 220 JMU 1:37/1:34/1:21
Nick Z. 290 Scale 1:31/1:32/1:22
Lauren D. 201 Scale 1:48/1:47/1:45
Diane 176 Scale 2:05/2:29
Amanda 176 Scale 1:59/2:01/2:09
Jonathan 165 Scale 1:32/1:44/1:34
Congrats Travis! Lots of CF babies in the house...we're gonna need a new building just for CF Kids soon
ReplyDeleteCongrats Travis & to Mom!! :)
ReplyDeleteCongrats Travis and Mommy!!! Glad all are doing well!
ReplyDeleteHi coaches! Could someone please sign me up for the 530? Thanks much!
42 squares left.
ReplyDeletehttp://www.superbowlsquares.org/p4n8f
Go and get squares. First come, first serve. The money is due before Sunday or you will not be allowed to play. You can pay at the gym in cash or I can give you my paypal information.
The username is crossfit and the password is cfkop
4:30
ReplyDeleteRyan B 209 JMU
Mike T 326 Rx 1:36/1:32/1:29 90sec
Sam B 225 Rx 1:22/1:23/1:26 60sec
Rob PH 212 SU MUT 1:52/1:59/2:??
Jess S 115 PU Dip 2:09/2:15/2:17 Row
Justin R 182 MUA 1:48/1:45/1:42
Justin Rihn 244 Rx 1:36/1:36/1:35
Westwood 188 MUA 30" 1:26/1:43/1:52
Tim P 297 Rx 1:22/1:19/1:17 90sec
This class ran the repeats in the rain from the door and back. Nice job and way to work through that slick surface on the turnaround.
28 boxes left. Act quickly. It will be gone before you know it.
ReplyDelete12n
ReplyDeleteKate c 168rx 1:15/1:20/1:21
Jim c 193rx 1:13/1:19/ouchie
Shival 189sc 1:33/1:38/1:35
Pam 193sc 1:22/1:22/1:20
Jessie 198sc 1:45/1:47/1:37
Schaefer 276sc 1:20/1:19/1:15
Shout out to Jessie and Pam who got their first (and then some) double unders!!!!!! They both listened to the suggestion to do 50 du attempts instead of single unders and it paid off!! Appropriate scaling is essential to progress! Proud of you ladies...loved watching your excitement today!!!
5:30
ReplyDeleteJoe P 180 scale 1:32/2:15/1:37
Miranda 181 scale 10ft balls 1:46/1:50/1:57
LP 297 (almost)Rx 1:27/1:26/1:24
Gene 315 su 1:17/1:19/1:22
Shawn 200 scale 1:26/1:39/1;42
Keith 267 Rx 1:16/1:30/1:37
Anja 165 scale 1:58/1:98<--?/2:05
Andrew Y ??
Faby 245 Rx
Rachael 185 scale 1:47/1:53/2:03
Cory 170 scale 1:25/1:26/1:33
6:30
Derreck 180 scale
Erika 195 scale
Borden 175 jmu
Jeremy 186 scale 1:22/1:27/1:29
Manisha 205 scale 1:31/1:32/1:34
Kyle 195 scale 1:17/1:23/1:40
Jess C 178 scale 1:22/1:27/1:33
Rachel 175 scale 1:27/1:34/1:39
Mateo 215 scale 1:16/1:30/1:33
Ben 200 scale 1:08/1:19/1:28
Maria 205 scale
Kim C+coconut 166 scale
7:30
Vinny 335 Rx
Fayth 203 scale 1:47/2:10/2:12
Dan M 189 scale 1:17/1:28/1:23
Leslie 187 scale 1:45/1:51/1:50
Rebecca 179 scale 1:29/1:37/1:38
pretty consistent 400m times, nice job! I should note that 5:30 ran from the concrete barricades so as to not get run over by a car. 6:30 and 7:30 also ran from the barricades but did 2x200m b/c of the SOUP fog. Welcome to Kyle for his first class!