CrossFit Fort Knox Accolades

CrossFit Trophy Case

2009-06-14T17:45:00.000-07:00

10 Consecutive Muscle-ups
1. Carl Bjork (11- with full lock out at bottom) 2 June 09
2.
3.

21 Consecutive Thrusters with Dumbells that total 1/2 your BW
1.
2.
3.

Beat 1:26- 500m Row on Concept II Rower
1.
2.
3.

Vertical Leap 1/2 your body height
1.
2.
3.

Run 1 mile then bench your BW 21 times all within 10 min
1.
2.
3.

Row 500m then perform a set of 20 strict pull-ups all within 4 min
1.
2.
3.

Bench press your BW 30 time-1 set
1.
2.
3.

15 HSPU on the rings
1.
2.
3.

Top PRs

2009-06-14T16:21:00.000-07:00

CF Total
1. 1505- Jason Watson
2.
3.
4.
5. 870- Carl Bjork

Squat
1. 620#-Jason Watson
2. 315#- Carl Bjork
3.
4. 280#- John Whitlock
5. 190#- Mary Whitlock

Deadlift
1. 635#- Jason Watson
2.
3.
4. 410#- Carl Bjork
5. 200#- Mary Whitlock

Press
1. 250#- Jason Watson
2.
3.145#- Carl Bjork
4. 145#- John Whitlock
5. 80#- Mary Whitlock

Bench
1. 405#- Jason Watson
2.
3.
4.
5.275#-John Whitlock

Front Squat
1. Travis Reese
2.
3.
4.
5. 225#- Carl Bjork

Over Head Squat
1. 225#- Dale Bartlett
2.
3.
4.
5. 135#- Matt

Power Clean
1.
2.
3.
4.
5. 205#- Carl Bjork

Clean
1.
2.
3.
4.
5. 225#- Carl Bjork

Clean & Jerk
1.
2.
3.
4.
5. 205#- Carl Bjork

Power Snatch
1.
2.
3.
4.
5. 135#- Carl Bjork

Snatch
1.
2.
3.
4.
5. 105# Carl Bjork (since shoulder rehab)

Pull-ups
1. 50- Carl Bjork
2.
3.
4.
5.

L-sit pull-ups
1.
2.
3.
4.
5.

Push-ups
1. 105- Jason Watson
2.
3.
4.
5. 85- Carl Bjork

Sit-ups in 2 min (anchored)
1. 107- Carl Bjork
2.
3.
4.
5.

PB L-sit
1.
2.
3.
4.
5.

Ring L-sit
1.
2.
3.
4.
5.

5K Run
1.
2.
3.
4.
5.

10K Run
1.
2.
3.
4.
5. 45:35 Carl Bjork

500m Row
1. 1:31.9- Carl Bjork
2.
3.
4.
5. 2:20- Mary Whitlock

1K Row
1.
2.
3.
4.
5.

2K Row
1.
2.
3.
4.
5.

10K Row
1.
2.
3.
4.
5.

2 min of Double unders
1.
2.
3.
4.
5.

100 Burpees for time
1. Dale Bartlett
2.
3.
4.
5.

Dips
1.
2.
3.
4.
5.

Ring Dips
1.
2.
3.
4.
5.

Freestanding handstand
1.
2.
3.
4.
5.

Hand Stand Push-ups
1.
2.
3.
4.
5.

Muscle-ups
1. 11-Carl Bjork
2.
3.
4.
5.

Named WODs

2009-06-14T16:03:00.000-07:00

Fight Gone Bad
1. 365-Jason Watson
2. 353-Carl Bjork
3. 307-Terry
4. 274-Adam
5. 273-Zach

Filthy Fifty
1.
2.
3.
4.
5.

Nasty Girls
1. 10:22- Terry
2. 10:29- Jason Watson
3. 12:29- Matt
4. 12:42- Carl Bjork
5.

Tabata This!
1.
2.
3.
4.
5.

The "300"
1.
2.
3.
4.
5.

Final Ascent
1.
2.
3.
4.
5.

"X" Marks the Spot
1.
2.
3.
4.
5.

Sian
1.
2.
3.
4.
5.

The "Heroes"

2009-06-14T15:38:00.000-07:00

JT
1.
2.
3.
4.
5.

Michael
1.
2.
3.
4.
5.

Murph
1.
2.
3.
4.
5.

Daniel
1.
2.
3.
4.
5.

Josh
1.
2.
3.
4.
5.

Jason
1.
2.
3.
4.
5.

Badger
1.
2.
3.
4.
5.

Joshie
1.
2.
3.
4.
5.

Nate
1.
2.
3.
4.
5.

Randy
1.
2.
3.
4.
5.

Tommy V
1.
2.
3.
4.
5.

Griff
1.
2.
3.
4.
5.

Ryan
1.
2.
3.
4.
5.

Erin
1.
2.
3.
4.
5.

Mr. Joshua
1.
2.
3.
4.
5.

DT
1.
2.
3.
4.
5.

Danny
1.
2.
3.
4.
5.

The "New Girls"

2009-06-14T15:20:00.000-07:00

Annie (Double unders, sit-ups-50,40,30,20,10 reps for time)
1.
2.
3.
4.
5.

Eva (800m run, 30 KB Swings 2/1 pood, 30 pull-ups- 5 rds for time)
1.
2.
3.
4.
5.

Kelly (400m run, 30 box jumps 24", 30 Wall ball shots 20#/14#ball-5rds for time)
1.
2.
3.
4.
5.

Lynne (Bench BW, pull-ups- 5 rds of MAX Reps- no time component)
1.
2.
3.
4.
5.

Nicole (Run 400m, MAX reps pull-ups-AMRAP 20 min- note number of pull-ups in rds)
1.
2.
3.
4.
5.

The "Girls"

2009-06-13T19:41:00.000-07:00

Angie (100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats- For time, complete all reps of each exercise before moving on to the next)
1.
2.
3.
4.
5.

Barbara (20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats- 5 rds for time- rest 3 min between each rd.)
1.
2.
3.
4.
5.

Chelsea (5 pull-ups, 10 push-ups, 15 squats- every min on the min for 30 min)
1.
2.
3.
4.
5.

Cindy (5 pull-ups, 10 push-ups, 15 squats- AMRAP in 20 min)
1.
2.
3. 24 rounds- Carl Bjork
4. 20 rounds- John
5.

Diane (Deadlift 225#, HSPU- For time 21-15-9)
1.
2.
3.
4.
5.

Elizabeth (Clean 135#, ring-dips- Fro time 21-15-9)
1.
2.
3.
4.
5.

Fran (Thrusters 95#/65#, pull-ups- For time 21-15-9)
1.
2.
3. 4:04-Carl Bjork (5:45 C2B Fran)
4. 4:22- Jason Watson
5.

Grace (Clean and Jerk 135#-30 reps for time)
1.
2.
3.
4.
5.

Helen (400m run, 21-1.5/1 pood KB swing, 12 pull-ups- 3 rds for time)
1.
2.
3.
4.
5.

Isabel (Snatch 135#-30 reps for time)
1.
2.
3.
4.
5.

Jackie (1000m Row, 50-thrusters 45#, 30 Pull-ups- For time)
1.
2.
3.
4.
5.

Karen (150 Wall-ball squats- for time)
1.
2.
3.
4.
5.

Linda "3 bars death"(Deadlift 1 1/2 BW, Bench BW, clean 3/4 BW-10/9/8/7/6/5/4/3/2/1Rep rds for time)
1.
2.
3.
4.
5.

Mary (5HSPUs, 10-1 Legged squats, 15 pull-ups- AMRAP 20 min)
1.
2.
3.
4.
5.

Nancy (400m run, 15 OHS 95#/65#- 5 rds for time)
1.
2.
3.
4.
5.