Canyon CrossFit

5-7-9

Monday,

For Time, 5,7 or 9 rounds of:

5-Thrusters

5- Burpees

5- Pullups

5- Ninja Box Jumps

5- Ball Slams

250m Run

30 min max

Results:

9 Rounds:

Adam:25:45, 95#

Homer: 26:39, 95#

Leigh:27:44, 45#

Michelle A:28:50,45#

Yolanda : 29:42, 45#

Justin:30:09, #95

Kelly: 33:11, 45#

7 Rounds:

Rick: 23:23, 95#

Scott: 23:23  95# JP

Ray: 23:33, 95#

Jason J: 22:55,#95

Sean: 22:20.#45

Mark:22:18,95#

Michele G:22:40,45#

Matt: 25:04,95#

Nicole:26:36,45# (8@30:16)

Jordan:26:40, #22

Mary:26:58,#45

Jamie: 28:26, 65#

David:29:09, 95#

Mason:29:16,95#

Chris: 29:05, 95#

Paul: 29:46,#95

Greg V: 30:11, 95#

5 Rounds:

Bryan G: 16:13, 75#

Jon: 18:31,95#

Chad: 20:20, 95#

Gabe: 20:49, 45#

Steve: 20:55, 45#

Ken: 21:10, 75#

Kyle: 23:17, 95#

Tracy: 24:44, 45# (6 rounds)

Jason S: 25:00, 75#

Brian E: 27:08, 95#

Amanda: 29:41, #45

Lamar  29:50,  95#

Cindy: 31:58, 22# (6 rounds)

Sunday FGB Prep

3 Rounds, 40 Sec on or 20 reps of the following:

Wall Balls

KB Sumo Deadlift High Pull

Box Jumps

Push Press

Cal Row

Goal is to try and reach 300 on the workout. If you do not complete 20 reps from any of the elements, total counted reps will be deducted from 300.

Results:

Josh B: 282

Pavel: 270

Jose: 251

Tracy: 247

Matt O: 236

Lisa: 226

Zac: 189

Tim: 185

Luis: 141

WOD - Team Murph

28 November 2009 - WOD - Team Murph

Teams of two complete the following: (one partner rests while the other performs the movement)

1 mile run (400m x 4 legs) 

100 - PullUps

200 - PushUps

300 - Squats

1 mile run (400m x 4 legs) 

Results:

Alisha/Tanya     29:22

Paul / Nyra       29:59

Mike / Jason    30:36

Noah / Melisa   33:55

Matt / Yolanda  35:04

Zac / Eamon     36:06

Jose / Pavel     36:16

AJ / Luis          38:08

Lisa / Amanda  50:55

Friday - WOD

27 November 2009 - Friday  - WOD

20 - Wall Ball

20 - Pull Ups

20 - KB Swings

80m Farmers Walk

30m Shuttles

250m Run

Results:

4 Rounds                            3 Rounds                       2 Rounds

Cristiana    21:54                Jaime   18:52                  Bob  19:07

Yolanda     22:41                Carol     21:34                 Erin  19:07

Michele G.  23:43               Jose     21:39                  Dan  19:07 

Pavel         24:35                Lisa     21:40 

Kyle          25:17                AJ        22:00

Paul          25:25

Homer       27:33

Turkey Tabata

Canyon CrossFit would like to wish everyone a Happy Thanksgiving Day!

Turkey Tabata

20 seconds of reps/10 seconds of rest. Repeat for 8 cycles. Score lowest rep at each station.

Hang Power Cleans

Med Ball Cleans

Pushups

Mountain Climbers

Ball Slams

Results:

Tuesday - WOD - "Zulkster"

Canyon CrossFit would like to wish HAPPY 29th BIRTHDAY to Justin Zulke.

Tuesday WOD - "Zulkster"

29 Burpees

29 Push Press

29 Ring Dips

29 Knees-to-Elbows

29 Tire Jumps

Hard Stop 29 Minutes

RESULTS:

3 Rounds:

Justin

Nyra

Jason J

Jon

Mike G

Mason

Bryan G

Michelle A

Daniel

Homer

Noah

2 Rounds:

Pavel

Zac

Katy

Cindy

Greg

Bob

Greg P

Lamar

Chad

Josh B

Jaime

Tonya

Ryan (1)

Tuesday WOD

Tuesday,

"The man who removes a mountain begins by carrying away small stones." - William Faulkner

For Time:

800m Run

25 Thrusters (75# / 55#)

50 Air Squats

25 Pull UPs (x2 Jumping)

50 Air Squats

25 Double Unders (x10 Singles)

50 Air Squats

25 KB Swings (53# / 35#)

50 Air Squats

800m Run

Results:

Anthony: 17:49

Nyra: 19:09

Ray: 19:55, 70# KB

Andrew: 19:56, 70# KB

Homer: 20:50, 70# KB

Melisa: 20:51

Leigh: 21:08

Mary: 21:54, Jumping Pull Ups

Jonathan: 21:54, 26# KB

Justin: 22:00, 70# KB, Row

Stephanie: 24:48, 20# KB, Pull Up Assist

Mark K: 25:40, 70# KB

Oliver: 25:44

Greg P: 30:08, 70# KB

Tanya: 22:02, Pull Up Assit

Bryan G: 23:24, 44# KB, Jumping Pull Ups

Josh B: 23:38

Alisha: 23:42, Jumping Pull Ups

Michele G: 23:43, Jumping Pull Ups

Kelly: 24:04, 20# KB, Jumping Pull Ups

Tracy: 25:10, 20# KB, Jumping Pull Ups

Matt O: 25:47, Jumping Pull Ups

Mason: 25:57, 95# Thrusters

Paul: 26:55, Jumping Pull Ups

Randy: 27:30, 26# KB, Jumping Pull Ups

Jenn: 28:03, Jumping Pull Ups

Eamon: 28:35, 44# KB

Jose H: 28:53, 62# KB, Jumping Pull Ups

Kim: 30:15, 20# KB, Pull Up Assist

Clarissa: 31:05. 26# KB, Pull Up Assist

Jose R: 33:10, 35# KB, Jumping Pull Ups

Chad: 39:08, 44# KB, Jumping Pull Ups

Ken: 40:37, 35# KB,

Katy: 12:35, MOD

Musa: DNF

"21-18-15-12-9-6-3"

Monday,

21-18-15-12-9-6-3 reps of the following for time:

Wall Ball Shots

Ring Rows

Jump Squat to Box Jump

Followed by a 250m run.

Results:

Spencer - 16:54

Anthony - 18:44

Nyra  - 19:16

Adam - 19:53

Drew - 19:48

Alisha - 20:30

Mike G. - 20:59

Melisa  - 21:04

Homer - 21:12

Mary - 21:54

Yolanda - 22:25

Rick - 23:23

Cristiana - 23:40

Bryan G - 23:40

Mark K. - 24:03

Tracy D - 24:11

Ryan F - 24:34

Tracy - 25:47

Lisa H. - 25:58

Jon - 26:00

Michelle A - 26:06

Paul - 26:36

AJ - 26:40

Julissa - 26:59

Lisa - 26:59

Mason - 27:28

Greg P. - 27:41, WV

Tracy - 27:54

Chris - 27:56

Jenn - 28:13

Tim - 28:14

Jose R - 28:32

Eamon - 28:45

Eric T - 29:00

Josh M - 30:40

Greg V - 31:16

Cindy - 31:56

Cassie - 31:56

Luis - 32:12

Kyle - 34:26

Lamar - 37:17

Mike - 23:44***

Sunday - WOD - "5-10-15-20"

Sunday WOD - "5-10-15-20"

5 Pullups

10 Push Press

15 KB Swings

20 Double Unders

AMRAP 20 Minutes

CORE: 30 Double Unders

RESULTS:

Josh B

Alisha

Matt O

Bryan G

Zac

Tim

Jaime

Michelle A

Saturday WOD - "Partners WOD"

Saturday - "Partners WOD"

1000 Meter Run (250 M legs)

100 Partner Pass Wall Ball

100 Tag Pushups

100 Meter Wall Ball Shuffle Pass

100 Partner Med Ball Situps

100 Barbell Thrusters

1000 Meter Row (250 M legs)

CORE: "Flanagan Tabata Situps"

20 seconds situps, 10 seconds of bicycles

8 cycles

RESULTS:

Rick/Ray - 25:30

Nyra/Melisa - 27:22

Alisha/Bryan - 27:36

Jose/Pavel - 29:45

Tracy/Kelly - 33:50