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Athlete Date Sort Location Workout Name Description Results
Allison Eleton 04/17/2013 BC Athletics Filthy Fifty 50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 15lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 14 pound ball
50 Burpees
50 Double unders / Singles		 37m 39s
Workout Scaled
Allison Eleton 04/16/2013 BC Athletics 12-9-6-3 Power Snatches - 95/45
Burpees		 6m 08s
Performed as RX
Allison Eleton 04/15/2013 BC Athletics 3R4T 10 Burpees
20 TTB
30 DU / 60 Singles		 14m 55s
Workout Scaled
Allison Eleton 04/14/2013 BC Athletics Dual WOD WOD A
3 Minutes
S2O - 65 lbs - 22 reps

1 Minute Rest

2 Minutes
Power Cleans - 65 lbs - 23 reps

1 Minute Rest

1 Minute
Bar Burpees - 14 reps

59 reps total

WOD B
8 Minute Amrap

25 Air Squats
20 Pull Ups - blue Band
30 DU / 60 Singles

3 + 29 (344)

 14m 00s
Workout Scaled
Allison Eleton 04/12/2013 BC Athletics 3R4T 100 Foot Walking Lunges - 25lbs
50 Air Squats
25 back Extensions		 16m 57s
Performed as RX
Allison Eleton 04/11/2013 BC Athletics 3R4T 500 Meter Run
25 Push Ups
25 Abmats

500 Meter Run
15 Push Ups
15 Abmats

500 Meter Run
5 Push Ups
5 Abmats
JODI		 18m 10s
Performed as RX
Allison Eleton 04/10/2013 BC Athletics 5R4T 10 Deadlifts - 95lbs
15 Burpees

Taylor		 15m 03s
Performed as RX
Allison Eleton 04/08/2013 BC Athletics 4R4T WOD A

10 Burpee Pull Ups
15 Meter Bear Crawl
100 Meter Sprint

9:50

WOD B

6 Minute Amrap

15 Abmats
Hill Sprints

3 + 3 (51)		 15m 50s
Performed as RX
Allison Eleton 04/07/2013 BC Athletics CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.		 85 reps
Performed as RX
Allison Eleton 04/05/2013 BC Athletics 9-6-3 / 3-6-9 200 Singles
9-6-3
Snatches - 45 lbs
Burpees

200 Singles
3-6-9
Snatches - 45 lbs
Burpees

200 Singles		 16m 53s
Performed as RX
Allison Eleton 04/04/2013 BC Athletics 5 Minute Amrap x 3 10 TTB
20 WBS - 20lbs
30 DU / 60 Singles

Rest 2 Minutes

Repeat Amrap

Rest 2 Minutes

Repeat Amrap

1. 3 + 25
2. 2 + 10
3. 2 + 20		 7 rounds 55 reps
Performed as RX
Allison Eleton 04/03/2013 BC Athletics 1R4T 20 Burpees
20 Abmats
20 Push Press - 65lbs
20 WBS - 14 lbs
20 Dead Lifts - 65 lbs
20 Push Ups
20 Front Squats - 65 lbs
20 DU / 40 Singles

Taylor		 10m 03s
Performed as RX
Allison Eleton 04/02/2013 BC Athletics 10 Minute Cap 20 Walking Lunges
20 TTB
20 DU / 40 Singles		 4 rounds 10 reps
Performed as RX
Allison Eleton 04/01/2013 BC Athletics 3R4T 20 Air Squats
20 Bar Burpees
10 Over the Shoulders		 14m 20s
Performed as RX
Allison Eleton 03/30/2013 Albany, GA Alband WOD # 2 7 minute Amrap

15 Abmats
20 back Extensions
25 DU / 50 Singles		 4 rounds 39 reps
Performed as RX
Allison Eleton 03/29/2013 Albany, GA Albany WOD 1 WOD A- treadmill
Sprint .10
Walk .10
For 1 Mile - 12:51

WOD B- Treadmill

Run 1 Mile - 10:40		 23m 31s
Performed as RX
Allison Eleton 03/28/2013 BC Athletics 21-15-9 A. Complete in under 8 Minutres to proceed to WOD B

Dead Lifts - 95lbs
Wall Ball Shorts - 14 lbs

Time: 6:58

B.

Front Squat - 65 lbs
Kettle Bell Swings - 15 lbs

Time: 4:11		 11m 09s
Performed as RX
Allison Eleton 03/27/2013 BC Athletics BCA Complete as many rounds in 20 Minutes

5 Push Ups
10 Sit Ups
15 Air Squats		 14 rounds 25 reps
Performed as RX
Allison Eleton 03/26/2013 BC Athletics 10 Minute Amrap 5 handtand Push ups / Hold for 25 Seconds
10 Power Cleans - 65 lbs
30 DU / 60 Singles		 5 rounds 20 reps
Workout Scaled
Allison Eleton 03/24/2013 BC Athletics Murph For time:
1 mile Run -10:22
100 Pull-ups - Blue Band
200 Push-ups
300 Squats
1 mile Run - 14:26

Pull ups / Push Ups / Air Squats - 24:06

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 48m 54s
Workout Scaled
Allison Eleton 03/22/2013 BC Athletics 1/2 Murph 1/2 Mile Run - 5:13
50 Pull Ups - Green Band
100 Push Ups
150 Air Squats
1/2 Mile Run		 22m 03s
Workout Scaled
Allison Eleton 03/21/2013 BC Athletics 4R4T 5 Clean and Jerk - 65 lbs
10 Pull Ups - Green Band
15 Jumping Air Squats		 7m 57s
Workout Scaled
Allison Eleton 03/20/2013 BC Athletics Max Reps - 2Minutes Do each one for 2 Minutes, then 1 minyute rest

-Rowing - 436 Meters
-Wall Ball Shorts- 14lbs - 37
-KBS - 15lbs - 52
-DU - Attempts - 40
Abmats - 53
Pushups - 64
Pull Ups - Blue Band - 45
Box Jumps - 20" - 21
Burpees - 19		 767 reps
Performed as RX
Allison Eleton 03/18/2013 BC Athletics Jackie 30 Burpees
45 pound Thruster, 50 reps
30 pull-ups - Blue Band		 9m 53s
Performed as RX
Allison Eleton 03/17/2013 BC Athletics SHAMWOD - 30 Minute Amrap 7 Pull ups
14 Push Ups
21 Air Squats

Green Team:
Jodi & Ellen - 19

Dawgs Team:
Josh & Al - 21+25		 21 rounds 25 reps
Performed as RX
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