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Athlete Date Sort Location Workout Name Description Results
Andrew Kousparis 12/09/2014 All Day CrossFit None 200m Farmers carry (53&45/35&30)
20 Kettlebell swings (53/35)
20 Squats (45/30)
 8m 37s
Performed as RX
Andrew Kousparis 12/05/2014 All Day CrossFit None 4 RFT
8 Push press (135/95)
25 BF sit-ups
4 Wall climbs		 11m 38s
Workout Scaled
Andrew Kousparis 12/02/2014 All Day CrossFit 3 years Tabata:
KB swings (53/35)
BF sit-ups
Wall ball shots (20/14)
Burpees

https://www.facebook.com/276664952356941/photos/a.316696351687134.73498.276664952356941/316565531700216/?type=3&theater		 220 reps
Performed as RX
Andrew Kousparis 12/01/2014 All Day CrossFit None 50 Double unders
25 Push-ups
50 Double unders
25 Kettlebell swings
50 Double unders
25 Lunges (45/30)
50 Double unders		 5m 58s
Performed as RX
Andrew Kousparis 11/25/2014 All Day CrossFit None 12 Strict handstand push-ups
9 Clusters (155/105)
6 Rope climbs		 4m 11s
Workout Scaled
Andrew Kousparis 11/24/2014 All Day CrossFit None 11 AMRAP
800m hammer run
1 Deadlift (315/225)
7 Bar jump over burpees
1 Deadlift
9 Ring dips		 72 reps
Workout Scaled
Andrew Kousparis 11/21/2014 All Day CrossFit None 3 RFT:
800m Run
10 Overhead Squats (95/65)
10 Box Jumps
 18m 03s
Performed as RX
Andrew Kousparis 11/20/2014 All Day CrossFit None 10 AMRAP:
5 Clean and Jerk (155/105)
15 GHD
30 Double Unders		 3 rounds 15 reps
Workout Scaled
Andrew Kousparis 11/19/2014 All Day CrossFit None 12 AMRAP:
200m Run
25 Double Unders
4 Rope Climbs		 3 rounds 15 reps
Performed as RX
Andrew Kousparis 11/18/2014 All Day CrossFit None 10 RFT: (20 min time cap)
3 Power Snatches (115/75)
15 Wall Balls (20/14)		 15m 16s
Workout Scaled
Andrew Kousparis 11/17/2014 All Day CrossFit None 4 RFT:
5 Chest to Bar
10 Deadlift (225/155)
15 Lateral Burpee Jump Overs

Fitness - scale reps and/or modify
Performance - 3-6-12 reps		 9m 26s
Workout Scaled
Andrew Kousparis 11/14/2014 All Day CrossFit None 100 Double unders
8 Manmakers (45/30)
60 ft Handstand walk
4 Rope climbs
200m Run

Fitness - Scale reps and/or modify movements
Performance - scale reps: 6 Manmakers, 44' Handstand walks and 2 Rope climbs

 9m 29s
Workout Scaled
Andrew Kousparis 11/12/2014 All Day CrossFit None 20 Burpees
20 Box jump overs
10 Hip extensions

 10m 51s
Workout Scaled
Andrew Kousparis 11/11/2014 All Day CrossFit None 12 AMRAP
10 Wall ball shots (20/14)
10 Med ball sit-ups		 9 rounds 0 reps
Performed as RX
Andrew Kousparis 11/07/2014 All Day CrossFit None 10 EMOM each
Row - 15 Pulls per minute
AirDyne - .20 miles

Fitness - 10 Pulls & .15 miles
Performance - 7 EMOM

Score will be total calories.		 223 reps
Performed as RX
Andrew Kousparis 11/05/2014 All Day CrossFit None 200m run Buy-in
2 rds
10 ring dips
10 GHD sit-ups
200m run
2 rds
10 ring dips
10 GHD sit-ups
200m run Cash-out

Fitness scale movements
Performance scale reps to 6		 7m 47s
Workout Scaled
Andrew Kousparis 11/04/2014 All Day CrossFit None 20 AMRAP
20 Double unders
20 Air squats		 14 rounds 13 reps
Performed as RX
Andrew Kousparis 11/03/2014 All Day CrossFit None 400m run
30 pull ups
400m run
30 WBS (20/14)
400m run
30 KBS (70/53)
400m run
FOR TIME!

Fitness: scale weight
Performance: scale reps to 20		 14m 21s
Workout Scaled
Andrew Kousparis 10/30/2014 All Day CrossFit None 4 RFT
5 Deadlifts (225/155)*
15 pull-ups
25 Double unders

*Increase 10lbs each rd		 11m 10s
Performed as RX
Andrew Kousparis 10/29/2014 All Day CrossFit None 1k Run
30 Handstand push-ups
1k Row		 13m 38s
Performed as RX
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