THIS FRIDAY at 7pm - Please join us for our Beers, Boobs & Burpees event in support of Coach Rob's family. Details in the FB members group.

Join us for MELT this Saturday at 10:30!

A new barbell cycle is beginning June 30-August 4. Sundays 3-5p. To sign up, email barbell@crossfiteastorange.com with your shirt size!

REMINDER: If you plan to attend Open gym on MWF or Sunday, you MUST SIGN IN BY 12PM! If there is no one signed in by noon, there is no guarantee a coach will be there to open early.
200 Meter Run
20 Leg Swings Forward and Back (10/leg)
20 Leg Swings Side to Side (10/leg)
12 Alternating Cossack Squats 
12 Alternating Spiderman Lunges
12 Alternating Samson Lunges
12 Air Squats



Barbell Warm-up:
10 Good Mornings
10 Elbow Rotations
5 Hang Clean Shrugs
5 Hang Clean High Pulls
5 Hang Power Cleans
5 Front Squats
5 Full Cleans (from mid-shin)
6 x 1 Clean + Front Squat Complex

Score Type:: Total Weight

Every 2:00 for 6 sets

1 (Squat) Clean + 2 Front Squats

Build to heavy complex

Can power clean first rep, then front squat, if necessary
-This counts as the "Squat Clean" rep, must still finish with 2 front squats

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Helen

Score Type:: Total Time

“Helen”
(Benchmark WOD)

3 Rounds for time of:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

15:00 CAP 
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Comments

Michelle Phillips 3 months, 3 weeks ago / Reply

Clean + Front Squat Complex: 65 lbs
Notes: ???

Michelle Phillips 3 months, 3 weeks ago / Reply

Helen: 13:26

Connor Pawson 3 months, 3 weeks ago / Reply

Clean + Front Squat Complex: 35 lbs

Jany Diaz

Jany Diaz 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 120 lbs
Notes: Squat clean

Rebecca Wolfe

Rebecca Wolfe 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 105 lbs
Notes: round 1:65# round 2: 65# round 3: 85# round 4: 95# round 5: 100# round 6: 105#

Ian Nangle

Ian Nangle 3 months, 4 weeks ago / Reply

Helen: 11:18
Notes: Green Band Pull Ups (testing shoulder)

Sally Velez

Sally Velez 3 months, 4 weeks ago / Reply

Helen: 15:00
Notes: Ring rows, blue kB

Ian Nangle

Ian Nangle 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 185 lbs
Notes: Testing the shoulder (not quite healed)

Sally Velez

Sally Velez 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 80 lbs

Emmanuel Navedo

Emmanuel Navedo 3 months, 4 weeks ago / Reply

Helen: 12:38

Emmanuel Navedo

Emmanuel Navedo 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 230 lbs

Jany Diaz

Jany Diaz 3 months, 4 weeks ago / Reply

Helen: 14:34
Notes: Ran the entire time. 35#s kbs jumping PU

Charlotte Santillana 3 months, 4 weeks ago / Reply

Helen: 12:30

Marcy Malmberg

Marcy Malmberg 3 months, 4 weeks ago / Reply

Helen: 12:30

Charlotte Santillana 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 110 lbs

Nick Malmberg 3 months, 4 weeks ago / Reply

Helen: 14:05
Notes: green band

Nick Malmberg 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 145 lbs

Marcy Malmberg

Marcy Malmberg 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 105 lbs

Josh Shashaty

Josh Shashaty 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 245 lbs

Josh Shashaty

Josh Shashaty 3 months, 4 weeks ago / Reply

Helen: 10:23

Jose Espada

Jose Espada 3 months, 4 weeks ago / Reply

Helen: 10:08

Jose Espada

Jose Espada 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 215 lbs
Notes: 135 155 185 205 205 215

Megan Adams

Megan Adams 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 95 lbs

Ed Weakley

Ed Weakley 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 145 lbs
Notes: 75, 95, 105, 115, 125, 145

Hon Ho

Hon Ho 3 months, 4 weeks ago / Reply

Helen: 12:10

Christopher Fernandez

Christopher Fernandez 3 months, 4 weeks ago / Reply

Helen: 13:12

Christopher Fernandez

Christopher Fernandez 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 175 lbs

Jill Liberaski

Jill Liberaski 3 months, 4 weeks ago / Reply

Helen: 13:19
Notes: 18 kb. band pulls worked up to 45 bar

Alex Borell

Alex Borell 3 months, 4 weeks ago / Reply

Helen: 11:20

Alex Borell

Alex Borell 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 175 lbs

Ed Weakley

Ed Weakley 3 months, 4 weeks ago / Reply

Helen: 12:57

Anna Finnigan 3 months, 4 weeks ago / Reply

Helen: 13:52
Notes: 400 m run/ 26lb kb / ring row

Anna Finnigan 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 85 lbs

Karen Tilmon

Karen Tilmon 3 months, 4 weeks ago / Reply

Helen: 13:32
Notes: row for run; 26lb kb; ring rows

Karen Tilmon

Karen Tilmon 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 65 lbs

Erick Feiling

Erick Feiling 3 months, 4 weeks ago / Reply

Helen: 15:00
Notes: Ring Rows, made it to last round with being 4 KB swings in.

Lisa Otero

Lisa Otero 3 months, 4 weeks ago / Reply

Helen: 10:46
Notes: RR

Lisa Otero

Lisa Otero 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 95 lbs

Cody Defries

Cody Defries 3 months, 4 weeks ago / Reply

Helen: 9:45

Cody Defries

Cody Defries 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 205 lbs
Notes: Squat cleaned 235# but failed on 2nd FS

Kimberly Lowe

Kimberly Lowe 3 months, 4 weeks ago / Reply

Helen: 13:35
Notes: 400m run 35# Ring rows

Kimberly Lowe

Kimberly Lowe 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 95 lbs
Notes: 55, 65, 75, 75, 85, 95 95 on second attempt in last round... still chasing triple digits!

Doug Bingaman

Doug Bingaman 3 months, 4 weeks ago / Reply

Helen: 10:30

Sean Wooten

Sean Wooten 3 months, 4 weeks ago / Reply

Helen: 13:42
Notes: 35 lbs Kettle Bell

Doug Bingaman

Doug Bingaman 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 235 lbs

Jonathan Cox

Jonathan Cox 3 months, 4 weeks ago / Reply

Helen: 9:23

Jonathan Cox

Jonathan Cox 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 185 lbs

Sean Wooten

Sean Wooten 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 145 lbs

Rob Santillana 3 months, 4 weeks ago / Reply

Helen: 12:13
Notes: strict pu

Kimberly MacDonald

Kimberly MacDonald 3 months, 4 weeks ago / Reply

Helen: 12:54
Notes: RX (row)

Kimberly MacDonald

Kimberly MacDonald 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 105 lbs
Notes: accidentally repeated same weight (oops)

Jared Townsend

Jared Townsend 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 215 lbs
Notes: 135/155/170/185/205/215

Jared Townsend

Jared Townsend 3 months, 4 weeks ago / Reply

Helen: 12:25

Christin Edwards

Christin Edwards 3 months, 4 weeks ago / Reply

Helen: 13:12

Christin Edwards

Christin Edwards 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 65 lbs

Suzanne Defries

Suzanne Defries 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 125 lbs
Notes: failed 3rd squat at 135#

Suzanne Defries

Suzanne Defries 3 months, 4 weeks ago / Reply

Helen: 10:31
Notes: row

Ari Virtanen

Ari Virtanen 3 months, 4 weeks ago / Reply

Helen: 11:57
Notes: ringrows

Emily Smith

Emily Smith 3 months, 4 weeks ago / Reply

Helen: 10:56
Notes: 53 sec PRRRRR!!!

Tony Acevedo

Tony Acevedo 3 months, 4 weeks ago / Reply

Helen: 11:11

Sagar Karandikar

Sagar Karandikar 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 145 lbs

Ari Virtanen

Ari Virtanen 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 145 lbs

Emily Smith

Emily Smith 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 135 lbs
Notes: 85,95,105,115,125,135

Tony Acevedo

Tony Acevedo 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 275 lbs

Veronica Hoover

Veronica Hoover 3 months, 4 weeks ago / Reply

Helen: 13:21

Veronica Hoover

Veronica Hoover 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 175 lbs

Robbie Phillips

Robbie Phillips 3 months, 4 weeks ago / Reply

Helen: 11:38

Robbie Phillips

Robbie Phillips 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 215 lbs

Matthew MacDonald

Matthew MacDonald 3 months, 4 weeks ago / Reply

Helen: 15:00
Notes: Finished at buzzer!

Matthew MacDonald

Matthew MacDonald 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 155 lbs
Notes: 75,95,115,135,155, failed 185

Jaelyn Phillips

Jaelyn Phillips 3 months, 4 weeks ago / Reply

Helen: 11:40

Andrew Hasel

Andrew Hasel 3 months, 4 weeks ago / Reply

Helen: 10:05
Notes: russian 43? LB and laying toes to rig, shoulder injury :(

Timothy Desmarais

Timothy Desmarais 3 months, 4 weeks ago / Reply

Helen: 11:50

Timothy Desmarais

Timothy Desmarais 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 305 lbs

Ciana Revak

Ciana Revak 3 months, 4 weeks ago / Reply

Helen: 14:12

Ciana Revak

Ciana Revak 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 125 lbs
Notes: 85-95-105-115-120-125

Aaron Rose

Aaron Rose 3 months, 4 weeks ago / Reply

Helen: 10:07
Notes: Forearms on fire and I can’t keep the same pace on the run like Scott’s 9ft legs can

Aaron Rose

Aaron Rose 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 255 lbs

Ashley Rivera

Ashley Rivera 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 165 lbs
Notes: Almost had 170 but missed the second front squat

Robin Earle

Robin Earle 3 months, 4 weeks ago / Reply

Helen: 10:16
Notes: PR cause i'm amazing and awesome and do what i want!! -coach scott

Diane Holbrook

Diane Holbrook 3 months, 4 weeks ago / Reply

Helen: 10:05
Notes: jumping pull ups

Diane Holbrook

Diane Holbrook 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 105 lbs
Notes: failed 110 lb twice.

amal salama

amal salama 3 months, 4 weeks ago / Reply

Helen: 14:55
Notes: ring pull ups

Joaquin Irizarry 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 145 lbs

Lauren Doocy

Lauren Doocy 3 months, 4 weeks ago / Reply

Helen: 13:11
Notes: rx pullups is actually a huuuuge deal dog

Lauren Doocy

Lauren Doocy 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 135 lbs

Vanessa Ross

Vanessa Ross 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 120 lbs

Scott Ervin

Scott Ervin 3 months, 4 weeks ago / Reply

Helen: 8:25
Notes: da forearm pump is real

Scott Ervin

Scott Ervin 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 235 lbs

Shelby Kretchman

Shelby Kretchman 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 105 lbs

Shelby Kretchman

Shelby Kretchman 3 months, 4 weeks ago / Reply

Helen: 9:31
Notes: Still trying to catch Annie!

Fabian Figueroa

Fabian Figueroa 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 205 lbs

Fabian Figueroa

Fabian Figueroa 3 months, 4 weeks ago / Reply

Helen: 12:32

Anne O'Donnell 3 months, 4 weeks ago / Reply

Helen: 9:20

Thomas (Tom) Harris

Thomas (Tom) Harris 3 months, 4 weeks ago / Reply

Helen: 15:00
Notes: 1 set kipping PU, 2 sets ring rows

Thomas (Tom) Harris

Thomas (Tom) Harris 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 155 lbs
Notes: 95-115-135-145-155-155

Paolo Tursi 3 months, 4 weeks ago / Reply

Helen: 13:27
Notes: 35 kettle

Paolo Tursi 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 135 lbs
Notes: 75, 95, 105, 115, 125,135

Amy Maxson

Amy Maxson 3 months, 4 weeks ago / Reply

Helen: 12:45

Amy Maxson

Amy Maxson 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 115 lbs
Notes: wohoo!

Adonis Willis 3 months, 4 weeks ago / Reply

Helen: 14:02
Notes: rings

Adonis Willis 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 110 lbs

Timothy Brashear

Timothy Brashear 3 months, 4 weeks ago / Reply

Helen: 11:34

Timothy Brashear

Timothy Brashear 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 125 lbs

Telethia Willis 3 months, 4 weeks ago / Reply

Helen: 12:47
Notes: ring row

Telethia Willis 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 85 lbs

Anita Van Allen

Anita Van Allen 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 40 lbs

Anita Van Allen

Anita Van Allen 3 months, 4 weeks ago / Reply

Helen: 11:24
Notes: ring rows blue kb

Laura Flashman

Laura Flashman 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 125 lbs

Laura Flashman

Laura Flashman 3 months, 4 weeks ago / Reply

Helen: 11:42

Ryan Gilreath

Ryan Gilreath 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 200 lbs

Ryan Gilreath

Ryan Gilreath 3 months, 4 weeks ago / Reply

Helen: 10:59

Murii Hernandez

Murii Hernandez 3 months, 4 weeks ago / Reply

Helen: 13:28
Notes: 35# KB / PullUps

Murii Hernandez

Murii Hernandez 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 170 lbs

Melissa Bonilla

Melissa Bonilla 3 months, 4 weeks ago / Reply

Helen: 13:25
Notes: Blue kB & jumping pull ups

Melissa Bonilla

Melissa Bonilla 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 105 lbs

Matt Eggert

Matt Eggert 3 months, 4 weeks ago / Reply

Helen: 14:32
Notes: All ring rows, walked some but kettle balls were on point

Matt Eggert

Matt Eggert 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 135 lbs
Notes: 1st day back after 3-4 weeks off. Easy in

David Bonilla

David Bonilla 3 months, 4 weeks ago / Reply

Helen: 10:31

David Bonilla

David Bonilla 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 215 lbs
Notes: Yes!!

Andrea Balauat

Andrea Balauat 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 95 lbs
Notes: 45/55/65/75/85/95

Andrea Balauat

Andrea Balauat 3 months, 4 weeks ago / Reply

Helen: 15:00
Notes: Blue KB, Jumping PU, completed 2 rounds + 400M at 15:00. Finished remaining reps after time.

Niran Townsend

Niran Townsend 3 months, 4 weeks ago / Reply

Helen: 11:54

Niran Townsend

Niran Townsend 3 months, 4 weeks ago / Reply

Clean + Front Squat Complex: 135 lbs
Notes: 85/95/105/115/125/135

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