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Athlete Date Sort Location Workout Name Description Results
Adam McHale 10/28/2014 Stars and Stripes CrossFit Extra 10.9.8.7.6.5.4.3.2.1
Swing Throughs
Push Ups		 4m 28s
Performed as RX
Adam McHale 10/20/2014 Stars and Stripes CrossFit Cindy XXX Complete As Much As Possible in 20 min of:
Pull Up x10
Push Up x20
Squat x30
Pull Up x15
Push Up x30
Squat x45
Pull Up x20
Push Up x40
Squat x60
Pull Up x25
Push Up x50
Squat x75
etc...		 292 reps
Performed as RX
Adam McHale 09/27/2014 Stars and Stripes CrossFit Is This What 40 Feels Like? 400M Run after each exercise
40 Wall Ball (20/14#)
40 Hang Cleans (95/65#)
40 Pull Ups
40 Deadlifts
40 Push Ups
40 Box Jumps (24")
40 KB Swings (53/35#)
40 T2B
40 Air Squats
40 Hang Snatch (95/65#)
40 Double UNders
40 Sit Ups
40 Burpees

**40 Minute Time Cap**		 0m 01s
Performed as RX
Adam McHale 09/16/2014 Stars and Stripes CrossFit How Many?!?! For Time:
120 Squats
100 DU
90 Push Ups
80 Sit Ups
70 Pull Ups
60 KB Swings
50 MB Slams
40 Box Jumps
30 DL
20 Burpees
10 Push Ups		 49m 34s
Performed as RX
Adam McHale 09/10/2014 Stars and Stripes CrossFit The 100 Burpee Challenge! For Time:
100 Burpees
With: 5 MB Slams EMOTM		 6m 32s
Performed as RX
Adam McHale 08/11/2014 Stars and Stripes CrossFit MAXi Pad 2 min on/ 2 min rest, max reps

Burpees
KB Swings
Calorie Row
T2B
Box Overs
Snatches (75#/55#)
Sit Ups		 268 reps
Performed as RX
Adam McHale 07/30/2014 Stars and Stripes CrossFit Grab a Plate 20 min AMRAP
OH Plate Carry x1
Russian Twist x30
Farmer's Carry x1
OH Walking Lunges x30
Step Ups x30		 2 rounds 31 reps
Performed as RX
Adam McHale 07/28/2014 Stars and Stripes CrossFit Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.		 19m 19s
Performed as RX
Adam McHale 07/23/2014 Stars and Stripes CrossFit Benches For The Wenches 20 min AMRAP
Rocky IV's (Leg Raise) x5
Decline Push Up x10
V-Sit Crunches x15
Dips x20		 11 rounds 0 reps
Performed as RX
Adam McHale 07/22/2014 Stars and Stripes CrossFit Here We Go 30.20.10
Burpees
Sprint x1
Tire Jumps
Sprint x1
Walking Lunges
Sprint x1
Ab Mat Sit Up
Sprint x1
DU
Sprint x1		 24m 39s
Performed as RX
Adam McHale 07/20/2014 Stars and Stripes CrossFit Hold Those Balls 5 RFT
Wall Ball x21
MB Run x1
MB Clean x15
MB Run x1
Sprawl Ball x9
MB Run x1
***You can only put your MB down between rounds or it is a 10 MB Slam penalty!***		 29m 12s
Performed as RX
Adam McHale 07/19/2014 Stars and Stripes CrossFit The Chief As many rounds in 19 minutes of 3 minutes on, 1 minute off. Start at the beginning after each break.

3 Power cleans, 135/95#
6 Push-ups
9 Squats
 25 rounds 0 reps
Performed as RX
Adam McHale 07/17/2014 Stars and Stripes CrossFit Mojo Row Down and Back:

Row 500m
Burpee Pull Up x10
Row 400m
Hang Clean x20
Row 300m
KB Swing x30
Row 200m
Wall Ball x40
Row 100m
Sit Up x50		 37m 39s
Performed as RX
Adam McHale 07/17/2014 Stars and Stripes CrossFit Mojo Row Down and Back:

Row 500m
Burpee Pull Up x10
Row 400m
Hang Clean x20
Row 300m
KB Swing x30
Row 200m
Wall Ball x40
Row 100m
Sit Up x50		 37m 39s
Performed as RX
Adam McHale 07/15/2014 Stars and Stripes CrossFit CrossFit Baseline For Time:
500m Row
40 Air Squats
30 Ab Mat Sit Ups
20 Push Ups
10 Pull Ups		 4m 33s
Performed as RX
Adam McHale 07/14/2014 Stars and Stripes CrossFit Abs of Steel 30 min AMRAP

Ab Mat Sit Up x20
MB Slam x10
T2B x20
Wall Ball x10
GHD Sit Up x20
MB Slam x10
Russian Twist x20e
Wall Ball x10

Finisher: 50 Burpees		 4 rounds 17 reps
Performed as RX
Adam McHale 07/12/2014 Stars and Stripes CrossFit Kettle Corn 30 Minute AMRAP
KB Swing x25
KB OH Press x25
SA KB Swing x15e
KB Snarch x10e

Buy in: 10 Turkish Get Ups on each side		 4 rounds 27 reps
Performed as RX
Adam McHale 07/08/2014 Stars and Stripes CrossFit Tom Henry, Head To Toe 4 Founds For Time
Row 250m
Push Ups x10
Run x2
Wall Ball x20
Run x2
Toes to Bar x10		 24m 26s
Performed as RX
Adam McHale 07/01/2014 Stars and Stripes CrossFit Jello Legs 804 Walking Lunges 29m 50s
Performed as RX
Adam McHale 06/30/2014 Stars and Stripes CrossFit Boulder Shoulders 25 min AMRAP
Thruster x5
SDLHP x10
Iron Cross x15
Push Press x20
 5 rounds 0 reps
Performed as RX
Adam McHale 05/14/2014 Stars and Stripes CrossFit HTT 50-40-30-20-10

Wall Ball
Push Up
Box Jump
MB Slam
 35m 00s
Performed as RX
Adam McHale 05/12/2014 Stars and Stripes CrossFit Strength With Some Fun! 10 min EMOTM
3 Back Squats (85%)

10 min EMOTM
3 Deadlifts (85%)

5 min EMOTM
5 Bench Press (65%)

21-15-9
Wall Ball
Calorie Row
Double Under		 7m 41s
Performed as RX
Adam McHale 05/10/2014 Stars and Stripes CrossFit What'd You Get? 2 min on/ 2 min rest:

Pull Up
Lunges
Push Press (95#/55#)
Deadlift (135#/75#)
Knees to Elbows
Calorie Row
KB Swing (53#/35#)
Push Up		 388 reps
Performed as RX
Adam McHale 05/08/2014 Stars and Stripes CrossFit I Need More Chalk! 20 min AMRAP

Pull Up x5
Deadlift x10 (155#/75)
Double Under x15		 12 rounds 11 reps
Performed as RX
Adam McHale 04/25/2014 Stars and Stripes CrossFit Bring Back The Pipes 10.9.8.7.6.5.4.3.2.1
PVC Swing Thrus
Hang Clean
KB Front Squat
Calorie Row

3 minute break

10.9.8.7.6.5.4.3.2.1
Toes To Bar
Push Press
Dead Lift
Burpees		 43m 27s
Performed as RX
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