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Athlete Date Sort Location Workout Name Description Results
Anders Sjostedt 03/17/2016 CrossFit Octoduria None SKILL :
5x5 Overhead Squat

WOD :
80 Back Squat @ 40/30kg
40 HSPU
20 T2B

Cap time 15min		 12m 41s
Workout Scaled
Anders Sjostedt 02/22/2016 CrossFit Octoduria None WOD

OPEN 14.5
21-18-15-12-9-6-3
Thrusters @ 40/30kg
Burpees over bar		 18m 00s
Workout Scaled
Anders Sjostedt 02/08/2016 CrossFit Octoduria None WOD
" OPEN 14.4 "
AMRAP14
60 calorie row
50 toes-to-bars
40 wall-ball @9/6kg
30 cleans @60/40
20 muscle-ups		 167 reps
Performed as RX
Anders Sjostedt 02/05/2016 CrossFit Octoduria None SKILL:

RX:
5 rounds not for time:
Max strict HSPU +
Max kipping HSPU

Scaled :
HSPU Pratice

WOD
For time :
4 rounds
15 OHS @35/20 kg
20 Bent Over Barbell Row @35/20

Cap time : 12 minutes		 08m 24s
Performed as RX
Anders Sjostedt 02/02/2016 CrossFit Octoduria CrossFit Open 14.3 SKILL
EMOM10
Odd : 8 HSPU
Even : 8 Ring dips

Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch		 90 reps
Performed as RX
Anders Sjostedt 02/01/2016 CrossFit Octoduria None SKILL
EMOM8
4 Power Clean @ 60%
* Quickly


WOD
100 Front Squat @ 40/30kg
50 HSPU
25 Strict Pull-up

Cap time : 25min		 20m 00s
Workout Scaled
Anders Sjostedt 01/29/2016 CrossFit Octoduria None WOD
OPEN 15.5
27-21-15-9
Cal Row
Thrusters @ 40/30kg

Cap time : 20min		 17m 51s
Performed as RX
Anders Sjostedt 01/26/2016 CrossFit Octoduria None SKILL
EMOM8
4 Power Snatch @ 60%
*Quickly

WOD
AMRAP12 :
30 Wall-Ball @ 9/6kg
20 Burpees		 3 rounds 15 reps
Performed as RX
Anders Sjostedt 01/25/2016 None CrossFit Games Open 12.3 3x10 OH 40,40,45

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar		 6 rounds 6 reps
Workout Scaled
Anders Sjostedt 01/24/2016 CrossFit Octoduria None SKILL
EMOM15
1 Squat Clean +
1 Hang Squat Clean

WOD
EMOM10
10 T2B +
10 Deadlift @ 70/45kg		 10m 00s
Performed as RX
Anders Sjostedt 01/19/2016 CrossFit Octoduria None SKILL
3RM Deadlift

WOD
100 DU
50 KB Swing @ 24/16kg
30 Jumping Lunges
100 DU
50 KB Swing @ 24/16kg
30 Jumping Lunges
100 DU

Cap time : 21min		 18m 21s
Workout Scaled
Anders Sjostedt 01/18/2016 CrossFit Octoduria None SKILL

- RX
EMOM15
10 T2B

- Scaled
T2B practice


WOD

"Team of 2"
60 Cal Row
60 Soulder-to-Overheads @ 40/30kg
40 Cal Row
40 HSPU
20 Cal Row
20 Burpees over row

Cap time : 20min		 13m 00s
Performed as RX
Anders Sjostedt 01/15/2016 CrossFit Octoduria None SKILL

RX
5 rounds :
5 Pull-up + 3 C2B + 1 Bar MU

Scaled
Pull-up practice

WOD
21-15-9
Hang power Clean @ 75/45kg
Front Squat @ 75/45kg
Push-up

Cap time : 15min
 14m 21s
Workout Scaled
Anders Sjostedt 01/14/2016 CrossFit Octoduria None SKILL
1RM of complex :
Snatch Pull + Power Snatch + OH Squat

WOD
5 rounds :
20 KB Swing
20 Burpees

Cap time : 15min		 12m 01s
Performed as RX
Anders Sjostedt 01/12/2016 CrossFit Octoduria None Skill:
Hand Stand Walk

WOD:
EMOM16
8 Thursters @40/30kg
6 Box Jump		 16m 00s
Workout Scaled
Anders Sjostedt 01/11/2016 CrossFit Octoduria None SKILL
Snatch Balance w/band

WOD
5 rounds :
10 T2B
20 Jumping Lunges (40/25kg)

Cap time : 15min		 9m 59s
Workout Scaled
Anders Sjostedt 01/08/2016 CrossFit Octoduria None SKILL
Clean & Jerk Practice

WOD
20 Front Squats 40/20kg
10 Push-up w/Medball
20 Front Squats 60/30kg
10 Push-up w/Medball
20 Front Squats 80/40kg
10 Push-up w/Medball

Cap time : 15min		 13m 00s
Workout Scaled
Anders Sjostedt 01/07/2016 CrossFit Octoduria None SKILL
2 rounds 1min hold the position :
- HS hold
- Bottom of the ring
- Bottom of OH Squat
- Top of the ring

WOD
150 KB Swing (24/16kg)
100 Sit-ups

Cap time : 19min		 12m 24s
Performed as RX
Anders Sjostedt 01/05/2016 CrossFit Octoduria None WOD
21 Thrusters (50/35kg)
12 Strict HSPU
15 Thrusters
9 Strict HSPU
9 Thrusters
6 Strict HSPU

Cap time : 12min

10 min EMOM 5 CtB		 10m 29s
Workout Scaled
Anders Sjostedt 12/28/2015 CrossFit Octoduria None SKILL
- Rx :
3 rounds :
30sec Max Strict Pull-up
1min rest
30sec Max Kipping Pull-up
1min rest


WOD
EMOM12
15 Push-press (60/40kg)
15 Ring dips
1 Rope Climb		 12m 00s
Workout Scaled
Anders Sjostedt 12/22/2015 CrossFit Octoduria None SKILL
3x10 Back Squat

WOD
3 rounds :
10 Power Clean (90/60kg)
20 T2B
30 Push-up

Cap time : 21min		 19m 52s
Workout Scaled
Anders Sjostedt 11/14/2015 CrossFit Octoduria None SKILL
Clean & Jerk
- 3 RM
- EMOM10

WOD
100 Snatch (40/25kg)
Every min do 5 Burpees

Cap time : 20min		 14m 51s
Workout Scaled
Anders Sjostedt 11/10/2015 CrossFit Octoduria None SKILL
5 rounds of complex :
5 strict HSPU
5 kipping HSPU

WOD
7 rounds :
7 Power Clean (40/30kg)
7 Thrusters
7 Burpees over bar

Cap time : 15min		 13m 30s
Workout Scaled
Anders Sjostedt 11/07/2015 CrossFit Octoduria None SKILL
3 RM Squat Snatch

EMOM10
1 Squat Snatch @ 90%

WOD
AMRAP21
1-1, 2-2, 3-3, 4-4...
Ring MU
Push-up		 21m 00s
Workout Scaled
Anders Sjostedt 11/06/2015 CrossFit Octoduria None SKILL
Press

WOD
Every 2min
20 KB Swing (24/16kg)
20 Sit-up
Max 16min		 16m 00s
Performed as RX
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