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Athlete Date Sort Location Workout Name Description Results
Alex Brooks 08/10/2013 CrossFit Pathos Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 47 reps
Performed as RX
Alex Brooks 08/09/2013 CrossFit Pathos Sprint Chipper 21 GHD Sit-Ups 20/14lb Ball
15 Snatches, 165/100lbs or Scale to 65%
9 Burpees Over the Box, 30/24
2m 57s
Workout Scaled
Alex Brooks 08/09/2013 CrossFit Pathos Grace 135/95 pound Clean and Jerk, 30 reps 3m 43s
Performed as RX
Alex Brooks 08/08/2013 CrossFit Pathos None Pause Back Squats 33 @ 70% of 1RM (Pause at bottom for 3 seconds)
 165 lbs
Performed as RX
Alex Brooks 08/08/2013 CrossFit Pathos None Run 400 Meters
Then,
15-12-9 reps of
Thrusters 135/95lbs
Chest-to-Bar Pull-Ups
Then,
Run 400 Meters

 13m 50s
Workout Scaled
Alex Brooks 08/06/2013 CrossFit Pathos The Cinco 1 Three Rounds for time of:
5 Deadlifts (405/265lbs)
5 Weighted One-Legged Squats, Left Leg, 53/35lb KB
5 Weighted One-Legged Squats, Right Leg, 53/35lb KB
Then,
80 Handstand Walk (80 Shoulder Touches)

 5m 23s
Workout Scaled
Alex Brooks 08/05/2013 CrossFit Pathos Burgener Total Snatch, 1RM
Clean and Jerk, 1RM
Front Squat, 1RM		 Snatch 155 lbs
Front Squat 255 lbs
Performed as RX
Alex Brooks 08/05/2013 CrossFit Pathos Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 9m 20s
Performed as RX
Alex Brooks 08/05/2013 CrossFit Pathos Close Grip Bench Press 3-2-1 Cluster Sets 3-2-1 reps x 3
 235 lbs
Performed as RX
Alex Brooks 08/03/2013 CrossFit Pathos Run 10K Run 10K 57m 23s
Performed as RX
Alex Brooks 07/30/2013 CrossFit Pathos Legless For time:
95 pound Thruster, 27 reps
15 foot Legless rope climb, 4 ascents
95 pound Thruster, 21 reps
15 foot Legless rope climb, 3 ascents
95 pound Thruster, 15 reps
15 foot Legless rope climb, 2 ascents
95 pound Thruster, 9 reps
15 foot Legless rope climb, 1 ascent		 13m 57s
Performed as RX
Alex Brooks 07/30/2013 CrossFit Pathos None High Bar Back Squats, 3-2-1 Cluster Sets x 3 220 lbs
Performed as RX
Alex Brooks 07/29/2013 CrossFit Pathos None "2013 CrossFit Games Team WOD, Ascending Ladder"
(3 Person Teams)
50 Deadlifts, 280/185lbs
60 Chest to Bar Pull-Ups
70 Cleans, 190/135lbs
80 Pull-Ups
90 Snatches, 140/85lbs
100 Toes to Bar

or

(2 Person Teams)
30 Deadlifts, 280/185lbs
40 Chest to Bar Pull-Ups
50 Cleans, 190/135lbs
55 Pull-Ups
60 Snatches, 140/85lbs
65 Toes to Bar
 35m 57s
Workout Scaled
Alex Brooks 07/26/2013 CrossFit Pathos 2013 CrossFit Games Masters Final Event For time:
100 Double-unders
Run 100 meters
15 foot Rope climb, 4 ascents
Run 100 meters
135/95 pound Front squat, 30 reps
Run 100 meters
100 meter Farmer carry, 70/50 pound barbells
70/50 pound DB/KB snatch, alternating, 20 reps
Run 100 meters

 15m 09s
Workout Scaled
Alex Brooks 07/25/2013 CrossFit Pathos None Close Grip Bench Press Cluster Sets 3-2-1 x 3 230 lbs
Performed as RX
Alex Brooks 07/25/2013 CrossFit Pathos None 10 Rounds for time:
5 Burpees
3 Bar Muscle Ups
5 Burpees		 11m 24s
Workout Scaled
Alex Brooks 07/22/2013 CrossFit Pathos None High Bar Back Squat Cluster Sets 3-2-1 (Add 10lbs to last week)
Rest 3-5 Minutes
During 3-5 min rest period, perform 5 seated box jump (use a box so when seated your thighs are 1" above parallel) - you can increase the height if you complete all 5 jumps.		 200 lbs
Performed as RX
Alex Brooks 07/22/2013 CrossFit Pathos None Complete 5 rounds for time:

1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups		 8m 31s
Performed as RX
Alex Brooks 07/20/2013 CrossFit Pathos Workout 3RM Deadlift Deadlift 3RM 355 lbs
Performed as RX
Alex Brooks 07/20/2013 CrossFit Pathos Complete for time: Row 1K 5 Bar Muscle Ups 100 Do Complete for time:
Row 1K
5 Bar Muscle Ups
100 Double Unders
5 Ring Muscle Ups
Row 500 Meters
5 Bar Muscle Ups
50 Double Unders
5 Ring Muscle Ups		 12m 31s
Workout Scaled
Alex Brooks 07/19/2013 CrossFit Pathos None Clean and Jerk, 7x2 @80%of 1RM, EMOM 170 lbs
Performed as RX
Alex Brooks 07/19/2013 CrossFit Pathos Gross 3 Rounds for time of:
Run 400 Meters
12 Kettlebell Swings, 2/1.5 pood
Handstand Walk 21 Feet (or 21 Shoulder Touches)		 10m 18s
Workout Scaled
Alex Brooks 07/18/2013 CrossFit Pathos None Close Grip Bench 3-2-1 Cluster Sets (add 5lbs to last weeksame format) x 3
Rest 3-5 Minutes between sets		 225 lbs
Performed as RX
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