The CrossFusion WoD for 11/01/2011: Speed-RAMP
Rules of Engagement:
10 min. AMRAP of:
Run 200m
4 Burpees
6 BB PP
6 Box Jumps
Results:
Brad Rx 8
Tahnee 9
Andrea 8
Brit 7
Julie 5
Sally 6
Eric Rx 7
Janice Rx 5
Whitney 8
Scott Rx 8
Fran 7
Koaches Comments: That run makes a difference huh? Welcome Andrea…way to go “men” on Rx!
The CrossFusion WoD for 10/25/2011: AMRAP Teamed
Rules of Engagement:
5 min. AMRAP of:
7 DB FS
5 DB PP
3 Burpees
Rest 3 min.
Teams
300 Jumps 50 DB WL
50 Sit-ups
Run 200m
Results:
Scott 6
Brad 6
Team: 4:40
Brit 6
Casey 6.5
Team: 4:30
Jane 7
Sally 5.5
Team: 5:45
Tawny 7
James 5
Team: 4:45
Tom 6
Eric 6
Team: 5:06
Koaches Comments: A good double…Brit and Casey crush the teamwork!
The CrossFusion WoD for 10/18/2011: Bell Rung
Rules of Engagement:
3 Rounds for time:
100 Jumps
12 DB Push Press
15 Speed Skater Taps
20 Full Sit-ups
200m run
Results:
Eric 14:30
Christing 14:16
Nick 11:10
Whitney 11:43
Canada 15:20
Tom 16:13
Kelley 16:13
Brit 14:16
Fran 12:05
Sally 14:52
Brad 12:46
Julie 15:30
Casey 11:45
Tawny 12:23
+3
Koaches Comments: Welcome Nick, way to go…Sally consistent and clean on form…the family Stefl looking good.
The CrossFusion WoD for 10/04/2011 – 63 All In
Rules of Engagement:
21-15-12-9-6 reps for time of:
Goblet Squat
KB Swing
Strict Press
Accumulate 5 runs
Results:
Tom 17:30/35/45#
Kelly 19:00/26/35
Canada 18:39/26/35
Janice 15:30/35/35
Fran 16:00/35/35
Tawny 17:00/35/26
Whitney 18:00/35/26
Brad 18:08/44/50
Scott 18:42/53/60
Sally 19:00/26/30
Koaches Comments: A longer workout than most but a well-designed workout to test strength, stamina and resolve!
The CrossFusion WoD for 9/27/2011 – Back Hit
Rules of Engagement:
4 Rounds for time of:
10 Back Squat
10 HR Push-up
20 Walking DB Lunges
Results:
Tom 9:04
Canada 9:04
Brad 7:27
Brit 9:44
Eric 9:06
Fran 7:40
Tawny 9:52
Casey 9:02
Sally 9:39
Patti 9:02
James 8:58
Jane 8:05
Gretchen 9:30
Jayme 6:48
+ 3
Koaches Comments: Good back squat form on Brad, Eric and Casey…Fran also showing good mobility.
The CrossFusion WoD for 9/20/2011 – 100 Split 20
Rules of Engagement:
Run 200m
100 Jumps
20 Burpees
100 Jumps
20 Push-ups
100 Jumps
20 Jump Squats
100 Jumps
20 Full Sit-ups
Run 200m
Results:
Kris 10:30
Jane 11:33
Sally 11:45
James 11:30
Canada 12:29
Brit 11:28
Casey 10:11
Patti 10:12
Fran (m) 10:05
Scott 10:03
Julie (m) 11:19
Tawny 11:45
Diana (m) 13:12
Kelly 12:18
+ 3
Koaches Comments: Casey coming back tough! Go Julie and Diana!
The CrossFusion WoD for 9/13/2011 – Team 16
Rules of Engagement:
12 min. AMRAP: Teams of 2
15 sec./15 sec. on, 30 sec. off
KB Swing
DB Burpee
Results:
Franzilla 398
TJ 383
Swoosh 338
Nicole 332
Tracy 349
CJ 359
Jps 389
Tricky 388
MDMamas 253
Sally/M 190
Silverback 290
DK/Eliz 470
+ 3 teams
Koaches Comments: A good collective team workout tonight, way to go…the workouts with 2 movements make you focus on midline stability and clean form.
The CrossFusion WoD for 9/06/2011 – Final Trip
Rules of Engagement:
3 Rds for time:
Run 200m
5 DB Manmakers
10 BB Lumberjack Press
15 Speed Skaters
(End w/ 15 burpees)
Results:
Brad 11.19
Patti 12.15
Bayley 11.52
Canada 13.11
Janice 12.01
Sally M. 11.12
Sally 13.50
Steven 10.42
Scott 11.57
Mari 14.00
Sara 14.21
Robert 14.00
Casey 12.41
Fran 10.52
Tom 12.57
+ 4 movements
Koaches Comments: Bye bye to Bayley and Sally M., you both were hard workers all summer! A few faces we have not seen in a bit, consistency is the name of the game!
The CrossFusion WoD for 8/30/2011 – Ladder’d
Rules of Engagement:
3 Rds for time:
Run 200m
15 BB Thrusters
20 HR Push-ups
25 Ball Slams
Results:
Patti 14:07
Sally M 12:12
Sally 13:30
Tom 15:08
Canada 13:58
Bayli 16:00
Fran 12:42
Donna 12:11
Scott 12:59
Jayme 12:22
DK 12:14
+ 4 movements
Koaches Comments: Good old fashioned stamina check with some strength tossed in…the run gets sloppy when that midline breaks down, huh guys?!
The CrossFusion WoD for 8/23/2011 – 10’d
Rules of Engagement:
4 Rounds for time:
Start and End with 200m Run
10 OH WL DB
10 Shoulder/PP
10 Full Sit-Ups
100 Jumps
Results:
Tracy 11:45
Nicole 14:58
Scott 11:42
Sally 13:24
Sally M 9:24
Fran 9:46
Donna 10:05
Patti 12:07
James 13:34
Janice 9:44
Tawny 13:06
Jayme 11:04
+ 4 movements
Koaches Comments: Good mix of athletes tonight! James (Sept. 4th!) going strong as is Tracy and Nicole (just under 15)!
