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Athlete Date Sort Location Workout Name Description Results
Adam Sinclair 08/12/2016 CrossFit Kerosene None 3 Rounds for time:
20 x Deadlifts 65 lbs
15 x Hang Power Snatches 65 lbs
10 x Shoulder to Overhead 65 lbs

300 Single Unders at the end of the 3rd Round 		19m 00s
Performed as RX
Adam Sinclair 08/11/2016 CrossFit Kerosene None Snatch Balance 2-2-2-2 45-65-85-85 lbs
Performed as RX
Adam Sinclair 08/11/2016 CrossFit Kerosene None Banded Pull Ups 10-8-6-4
65 lb Thrusters 20-15-10-5

Start with 10 pull ups, then 20 thrusters. Follow that pattern. 		7m 05s
Performed as RX
Adam Sinclair 08/10/2016 CrossFit Kerosene None Deadlift 3-3-3-3 135-205-255-275 lbs
Performed as RX
Adam Sinclair 08/10/2016 CrossFit Kerosene None 3 Rounds for Time:
10 Calorie Row
25 x Push Press @ 75 lbs
25 x Wall Balls @ 14 lbs		 13m 59s
Performed as RX
Adam Sinclair 08/08/2016 CrossFit Kerosene None Back Squat 10-10-10 165-165-165 lbs
Performed as RX
Adam Sinclair 08/08/2016 CrossFit Kerosene None For Time
1 Mile Run
50 x Air Squats
30 x Burpee Box Step Overs (24 inches)
10 x FL Push Ups with my feet on a 25 plate		 18m 34s
Performed as RX
Adam Sinclair 08/05/2016 CrossFit Kerosene None For Time
800m Run
100 x Wall Balls (14 lb ball)		 11m 50s
Performed as RX
Adam Sinclair 08/04/2016 CrossFit Kerosene None Front Squat 4-4-4-4-4 155-155-155-155-155 lbs
Performed as RX
Adam Sinclair 08/04/2016 CrossFit Kerosene None 3 rounds for time:
200 m run
5 box dips
10 burpees		 7m 57s
Performed as RX
Adam Sinclair 08/03/2016 CrossFit Kerosene None Deadlift 3-3-3-3 135-225-275-325 lbs
Performed as RX
Adam Sinclair 08/03/2016 CrossFit Kerosene None 10-9-8-7-6-5-4-3-2-1
Thrusters 75 lbs
Pull-ups (I did jumping)
 12m 59s
Performed as RX
Adam Sinclair 08/02/2016 CrossFit Kerosene None Overhead Squat 5-5-5-5 45-65-65-75 lbs
Performed as RX
Adam Sinclair 08/02/2016 CrossFit Kerosene None 15 Minutes AMRAP:
10 step ups
10 ab mat situps
20 front rack lunges (each leg 10 times) 75 lbs		 4 rounds 0 reps
Performed as RX
Adam Sinclair 07/29/2016 CrossFit Kerosene None Squat Clean 3-3-3-3-3 65-85-105-125-135 lbs
Performed as RX
Adam Sinclair 07/29/2016 CrossFit Kerosene None Death by Hang Power Cleans 95 lbs 10 rounds 0 reps
Performed as RX
Adam Sinclair 07/20/2016 CrossFit Kerosene None Back Squat 5-5-5 135-205-205 lbs
Performed as RX
Adam Sinclair 07/20/2016 CrossFit Kerosene None AMRAP 8 minutes
4 Wall Walks
8 KTB Swings
12 GHD Sit Ups		 3 rounds 3 reps
Performed as RX
Adam Sinclair 07/19/2016 CrossFit Kerosene None 30 squat clean and jerks at 115 lbs 10m 39s
Workout Scaled
Adam Sinclair 07/05/2016 CrossFit Modi'in None 3 rounds of:
50 walking lunges
50 pushups
50 kettle bell swings (16 kg)		 20m 00s
Workout Scaled
Adam Sinclair 06/28/2016 CrossFit Modi'in None AMRAP
8 strict pull ups
12 push jerks (I did 95 lbs)
200 m run		 3 rounds 20 reps
Workout Scaled
Adam Sinclair 06/26/2016 CrossFit Modi'in None 5 RFT
10 Back Squat 185/125
15 Bar Facing Burpess
15 minute time cap		 15m 00s
Workout Scaled
Adam Sinclair 06/19/2016 CrossFit Modi'in None Strength:
Back Squat 2 sets of 15 reps (135 lbs)

Metcon:
5 rounds for time (18 minute time cap):
400m run
20 wallballs
15 toes to bar		 18m 00s
Workout Scaled
Adam Sinclair 06/07/2016 CrossFit Modi'in None 4 rounds for time of:
30 wallballs
10 deadlifts 75% of body weight (I did 165 lbs)
20 situps

5 minute break then

3 rounds for time of:
200 m run
20 pullups (I did banded)		 14m 47s
Performed as RX
Adam Sinclair 06/05/2016 CrossFit Modi'in None AMRAP 15 Minutes:
5 Power Clean (115)
10 Pistols (Alternating)
40 Single Unders
5 Burpees		 5 rounds 0 reps
Workout Scaled
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