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Athlete Date Sort Location Workout Name Description Results
Alexis F 01/24/2013 Crossfit H-town None For time:
10-8-6-4-2 Over Head Squats 135/95
2-4-6-8-10 Muscle Ups
(scale MU to 2 pullups + 2 Ring Dips)		 19m 17s
Workout Scaled
Alexis F 01/09/2013 Crossfit H-town Running Barbel Complex + Cindy 5 RFT @ 155lbs:
5 deadlifts
5 hang squat cleans
5 push presses
5 front squats
run 400m

then, without rest,
5 RFT:
5 pull-ups
10 push-ups
15 squats
400m run
 7 rounds 0 reps
Workout Scaled
Alexis F 01/09/2013 Crossfit H-town 12 Days of Christmas Performed in an ascending ladder:
1 HSPU
200 m run
3 pull-ups
4 goblet squat, 1.5 pood
5 burpees
6 thruster, 95 lbs
7 T2B
8 KB Swings, 1.5 pood
9 Hang cleans, 95 lbs
10 box jumps 24"
11 lunges (each leg)
12 pass throughs		 45m 00s
Workout Scaled
Alexis F 01/08/2013 Crossfit H-town Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 16m 44s
Workout Scaled
Alexis F 01/08/2013 Crossfit H-town Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 16m 44s
Workout Scaled
Alexis F 01/03/2013 Crossfit H-town None 3 RFT
25 KB Swings 55/35
25 Hand release pushups
25 KB Squats
 14m 29s
Workout Scaled
Alexis F 01/02/2013 Crossfit H-town None 25 min AMRAP

5 Wall Balls
3 HSPU
1 Power Clean 185/125		 25 rounds 0 reps
Workout Scaled
Alexis F 12/13/2012 Crossfit H-town None Wod:
"Tabata"
4 stations 4 per station max rotate clockwise
Row calories
Push Press 75/45
Dbl unders
Front Squat 135/95
 18 reps
Workout Scaled
Alexis F 12/12/2012 Crossfit H-town None In 15 minutes: complete
Wod:
40-30-20
KBS 55/35
Pullups		 15m 00s
Workout Scaled
Alexis F 12/12/2012 Crossfit H-town Skill Skill: 3 Position clean (Floor + Knee + High Hang) =1 set x 7 sets
Rest 1 minute between each
allow 20 minutes		 55-65-75f-70 lbs
Performed as RX
Alexis F 12/11/2012 Crossfit H-town None Every Minute on the Minute

3 Power Snatch
2 Overhead Squat
1 Snatch		 35 lbs
Performed as RX
Alexis F 12/06/2012 Crossfit H-town None In 11minutes
Run 1mile
-rest 1 minute -then
max reps of T2B
*Each rep equals 1 sec. Subtract from your run time. Time is your score		 9m 10s
Workout Scaled
Alexis F 12/05/2012 Crossfit H-town None For time:
1-2-3-4-5-6-7-8-9-10 Wall Balls
10-9-8-7-6-5-4-3-2-1 Handstand pushups		 9m 14s
Workout Scaled
Alexis F 11/29/2012 Crossfit H-town None 4 rounds for time of:
10 push press (M 135/F 95)
25 double unders
12 pistols		 10m 09s
Workout Scaled
Alexis F 11/27/2012 Crossfit H-town None As many rounds as possible in 6 minutes of:
5 clean and jerks (M 135/F 95)
15 air squats		 3 rounds 12 reps
Workout Scaled
Alexis F 11/26/2012 Crossfit H-town None 7 rounds for time of:
12 thrusters (M 75/F 45)
9 Toes to bar
200 m run with med ball (20/14)		 28m 56s
Workout Scaled
Alexis F 11/21/2012 Crossfit H-town Bench Press 5RM Bench Press 5-5-5-5-5 65-75-75-80(f)-75 lbs
Performed as RX
Alexis F 11/20/2012 Crossfit H-town None For time:
20 Pushups
400m Run

20 Squats
400m Run

20 Situps
400m Run

20 Push ups
400m Run

*Rest 1 minute after each Run*		 15m 17s
Performed as RX
Alexis F 11/18/2012 Crossfit H-town None 90 sec AMRAP
Burpee-Pullup
30 sec rest
3 min AMRAP
5 Burpee-Box Jump
5 Wall Climbs
1 min rest
6 min AMRAP After Buy-in
Buy-in: 40 air squat, 40 sit-ups, 40 push-ups
5 pass-through
5 HSPU		 16 rounds 10 reps
Workout Scaled
Alexis F 11/15/2012 Crossfit H-town Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 0 rounds 48 reps
Workout Scaled
Alexis F 11/14/2012 Crossfit H-town None As many rounds as possible in 6 minutes of:
25 squats
25 double unders		 3 rounds 5 reps
Performed as RX
Alexis F 11/14/2012 Crossfit H-town None Shoulder Press 5-5-5-5-5
Push Press 3-3-3
 35-45-55-60-65(1) lbs
55-65-70 lbs
Performed as RX
Alexis F 11/13/2012 Crossfit H-town None As many rounds as possible in 12 minutes of:
4 power cleans (M 135/F 95)
8 Front squats
200m Run		 4 rounds 12 reps
Workout Scaled
Alexis F 11/13/2012 Crossfit H-town Overhead Squat 1RM Overhead Squat 1-1-1-1-1 55 lbs
Performed as RX
Alexis F 11/09/2012 Crossfit H-town None For time:
10 Thrusters (115/75)
50 Dbl Unders
8 Thrusters
40 Dbl Unders
6 Thrusters
30 Dbl Unders
4 Thrusters
20 Dbl Unders
2 Thrusters
10 Dbl Unders		 11m 04s
Workout Scaled
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