Canyon CrossFit

Monday - WOD - "Bryan"

Happy Birthday Bryan!

Monday WOD - "Bryan"

10 Thrusters (XY:#95/ XX: #45)
10 KB Swings
10 Pushups
10 Side Shuffle Steps
250 Meter Run

6,7 or 8 Rounds

Core: 100 Med Ball Partner Situps

RESULTS:

Eric 8 @ 21:56 'RXD

Nyra 8 @ 24:22 'RXD

Bryan 8 @ 24:48 'RXD

Tonya 8 @ 25:25  'RXD

Joe 8 @ 25:57 'RXD

Leigh 8 @ 26:54  'RXD

Andrew 8 @ 27:05 'RXD

Homer 8 @ 33:04 'RXD

Noah 8 @ 33:45 'RXD

Julia 7 @ 24:33 RXD

Adam 7 @ 25:23 RXD

Matt 7 @ 28:20 RXD

Mark 6 @ 21:26 RXD

Jose G 8 @ 26:37 

Alisha 7 @ 24:00

Josh B 7 @ 25:54

Yolanda 7 @ 26:37

Jen 7 @ 26:45

Michelle A 7 @ 28:40 

Michele G 6 @ 21:41

Tracy 6 @ 23:00

Ryan 6 @ 23:55

Eamon 6 @ 24:00

Julie 6 @ 24:48

Josh 6 @ 25:10

Zack 6 @ 25:10

Gina 6 @ 26:40

Daniel 6 @ 27:47

Scott 5 @ 22:50

Oliver 5 @ 23:33

Kyle 5 @ 23:40

Erin 5 @ 24:21

Thao 5 @ 25:59

Arion 5 @ 26:10

Jason 5 @ 20:32

Larry 4 @ 19:35

Ken 4 @ 21:56

Melanie 4 @ 20:32

Amanda 4 @ 25:10

 

 

Sunday - WOD - "30's"

Canyon CrossFit would like to wish Ron Duff good luck! We appreciate his service to our Country!

Sunday WOD - "30's"

30 Pushups
100 Meter Row or Sprint
30 Air Squats
100 Meter Row or Sprint
30 2-Touch Situps
100 Meter Row or Sprint
30 Mountain Climbers
100 Meter Row or Sprint

AMRAP in 20 Minutes

CORE: 30 Hollow Rocks

RESULTS:

Ron - 4 Rounds @ 23:15

Oliver - 4 Rounds @ 24:26

Jason - 4 Rounds @ 25:06

Matt - 3 Rounds @ 21:01

Shannon - 3 Rounds @ 22:27

Saturday Partner Race

CANYON CROSSFIT WOULD LIKE TO WISH SPENCER A HAPPY 22nd BIRTHDAY!

Saturday,

"Saturday Partner Race"

For Time:

100 M Tire Flips (With Partner or Taking Turns)

250 M Run

250 M Lunge, Lunge, Frogger (Taking Turns)

250 M Run

250 M Med Ball Toss

250 M Run

250 M Military Run

250 M Run

Results:

Joe/ Mark: 15:25

Bryan/ Melissa: 17:09

Nyra/ Monet: 18:27

Homer/ Michele A: 18:36

Leigh/ Julia: 20:09

Alisha/ Yolanda: 21:14

Matt/ Amanda: 27:05

Great Workout! Congratulations.

Phat Friday

Friday,

"Phat Friday"

5 - 1 Arm KB Thrusters

10 - T Push Ups

15 - Double Unders

20 - Overhead Plate Lunges

AMRAP in Twenty Minutes for Time

Core: 30 ab rollers

Results:

Adam, 6 @ 21:04

Leigh, 6 @ 22:35

Julia, 6 @ 23:07

Jen, 6 @ 23:08

Kelly, 5 @ 18:27

Eamon, 5 @ 20:11

Michele G, 5 @ 22:40

Josh, 5 @ 23:01

Homer, 5 @ 23:10

Julie, 5 @ 24:29

Tanya, 5 @ 26:30

Dan, 4 @ 20:52

Kim, 4 @ 21:04

Greg, 4 @ 23:24

Zack, 4 @ 25:24

Clarissa, 3 @ 16:00

Ginny, 3 @ 16:00

David, 3 @ 20:00

Jason, 2 @ 14:50

The InnerFight

Thursday

"The InnerFight"

"I must distill a new sense of discipline from my life, and reawaken my inner fight to live."  ~ Geoff Lee

AMRAP in 20 Minutes for time of:

10 Wall Balls

10 Bar Dips

10 Weighted Box Steps

10 KB Swings

10 Cal Row

Core: 5 minutes of planks, anyway to keep yourself up for the whole five minutes.

Results:

Bryan, 7 @ 19:26 (#53 swing, #45 steps)

Michele G, 7 @ 19:38 (#35 swing, #25 steps)

Andrew, 7 @ 20:37 (#53 swing, #45 steps)

Adam, 7 @ 23:24  (#53 swing, #45 steps)

Mark, 6 @ 18:33 (#53 swing, #45 steps)

AJ, 6 @ 20:29 (#44 swing, #35 step)

Tonya, 6 @ 20:41 (#26 swing, #15 steps)

Luis, 6 @ 21:03 (#44 swing, #45 steps)

Josh, 6 @ 21:21 (#44 swing, #45 steps)

Dustin, 6 @ 21:25 (#53 swing, #45 steps)

Oliver, 6 @ 21:49 (#44 swing, #35 steps)

Michele A, 6 @ 22:22 (#35 swing, #20 step)

Jason, 6 @ 22:43 (#35 swing, #35 steps)

Lisa Hunter, 6 @ 22:45 (#26 swing, #15 steps)

Joe, 6 @ 23:53 (#53 swing, #45 steps)

Shannon, 5 @ 19:01 (#15 swing, #15 steps)

Homer, 5 @ 19:03  (#53 swing, #45 steps)

Craig, 4 @ 14:54 (#26 swing, #10 steps)

Thao, 4 @ 18:41(#26 swing, #10 steps)

John, 3 @ 18:20 (#26 swing, #35 steps)

Tabata Wednesday

Wednesday WOD - "Tabata Wednesday"

20 Seconds of Reps + 10 Seconds of Rest

8 Sets per stations, score lowest rep at each station

Air Squats

PushUps

Tire Jumps

2 Touch Situps

Double Unders

CORE: 30 Med Ball Situps

RESULTS:

Dustin = 87

Rooz = 84

Joe = 74

Alisha = 69

Josh = 68

Anthony = 66

Justin = 66

Melisa = 66

Dena = 65

Jen = 64

Nyra = 64

Tonya = 64

Eamon = 63

AJ = 61

Drew = 59

Michele A = 58

Leigh = 57

Rick = 57

Luis = 56

Oliver = 54

Yolanda = 53

Ryno = 49

Lisa Hunter = 48

Kim H = 46

David = 42

Jason = 37

Jason I = 34

Zach = 25

"Tuesday Main WOD"

Men @ 95# / 75# / 65#

Women @ 55# / 45# / 35#

5 - Thrusters

7 - Power Hang Cleans

10 - Sumo Deadlift High Pull

Use same bar for all three elements. Max rounds in 20 Minutes

Results:

95#                                                45#

Bryan 10                                        Alisha 13

Andrew 10 (6/25/09, 11)                  Melisa 13

Eric 9                                            Nyra 13 (#35 after 6 rounds)

Mark K 8                                       Tonya 12

Adam 8                                         Michele G 11

Dustin 8 (6/25/09, 15 @ 45#)          Jen 11

Homer 7 (6/25/09, 8)                      

75#                                                 #35

Ray 11                                            Julissa 10

Matt O 10                                        Amanda 7 (#22 after round 3)

Jason 9                           

Eamon 9                                          #22               

Mike P 8                                          Melanie 12

Josh 7                   

Run Cindy, Run!

Run Cindy, Run! from Andrew Garcia on Vimeo.

CANYON CROSSFIT WOULD LIKE TO WISH LEIGH A HAPPY 24TH BIRTHDAY!

Monday

"Run Cindy, Run!"

AMRAP in Twenty Minutes of:

5 Pull Ups

10 Push Ups

15 Air Squats

400m Run or 350m Row

Core:

3 Sets of Planks, 40 sec on: 20 sec rest

4th Set of Max Planks.

Longest Time: Tonya - 3:30

Results:

'RXD

Bryan: 8 @ 20:31

Adam: 8 @ 20:56

Eric: 8 @ 21:35

Dustin: 8 @ 22:07

Homer: 8 @ 22:20

Josh B: 8 @ 22:49

Mark: 7 @ 20:11

Eamon: 7 @ 20:15

Julia: 7 @ 20:40

Anthony: 7 @ 20:50

Justin: 7 @ 21:09

Jose H: 7 @ 21:31

Mike L: 7 @ 21:54 (+ 20# Vest)

Andrew: 7 @ 21:58

Leigh: 7 @ 22:01

Rooz: 7 @ 22:59

Josh: 6 @ 21:34

MOD:

Tonya: 7 @ 21:04

Michele G: 6 @ 20:08

Yolanda: 6 @ 20:33

Lisa Hunter: 6 @ 20:38 (Row 350m)

Jen: 6 @ 21:39

David: 6 @ 22:47

Zach: 5 @ 19:51

Thao: 5 @ 20:34 (Row 350m)

Sunday's WOD

Sunday, August 23rd, 2009

Tag Team WOD