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Athlete Date Sort Location Workout Name Description Results
Anna Woods 03/05/2013 CrossFit Pathos None Snatch Deadlift, 3-3-3-3-3 165 lbs
Performed as RX
Anna Woods 03/04/2013 CrossFit Pathos None Back Squat 10x2 @84% of 1RM 215 lbs
Performed as RX
Anna Woods 03/04/2013 CrossFit Pathos None Press, 5RM 105 lbs
Performed as RX
Anna Woods 03/02/2013 CrossFit Pathos 2013 OC Showdown Event 6 25 deadlifts 315/225lbs (205)
30 thrusters 115/75lbs
30 box jump overs, 24/20" both feet touch top
30 KB swings 2/1.5 pood (1 pood)
30 Cal Row (airdyne for 1:10 minutes)
30 HSPUs
10 burpee muscle ups or 10 Burpee to 3 Chest to Bar Pull-ups + 30 Dips/Push Ups (jumping pull ups)
50m OH Walking Lunge 45/35lb plate
50m run
100 Double Unders
200m run
10 burpees over rower		 26m 06s
Workout Scaled
Anna Woods 03/01/2013 CrossFit Pathos None 2 rounds for time of:
27 Single Arm Snatch, 1.5/1 pood
27 Push Ups
27 Toes to Bar
25 Wall Ball Shots		 10m 00s
Performed as RX
Anna Woods 02/28/2013 CrossFit Pathos crossfit football total Power Clean, 1RM (170)
Squat, 1RM (260)
Bench Press, 1RM (165)
Deadlift, 1RM (305)		 900 lbs
Performed as RX
Anna Woods 02/26/2013 CrossFit Pathos None 5 Rounds for time of:
Power Clean, 5 Reps, M(BW)/F(2/3BW) (105)
Bench Press, 5 Reps, M(BW)/F(2/3BW) (105)
 3m 27s
Performed as RX
Anna Woods 02/26/2013 CrossFit Pathos None Weighted Pull-Ups, 2RM 40 lbs
Performed as RX
Anna Woods 02/26/2013 CrossFit Pathos None Push Press, 3 RM (150)
Push Press, Max Reps @75% of 3RM (115)		 150 lbs
Performed as RX
Anna Woods 02/23/2013 CrossFit Pathos The Seven Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 30m 20s
Performed as RX
Anna Woods 02/22/2013 CrossFit Pathos None 3 Position Squat Snatch 1-1-1-1-1-1-1--65, 70, 75, 85, 95, 105, 105F (on high hang) 105 lbs
Performed as RX
Anna Woods 02/22/2013 CrossFit Pathos None 10 Rounds of:
Front Squat, 2 reps every 60 seconds at 84% of 1RM		 170 lbs
Performed as RX
Anna Woods 02/22/2013 CrossFit Pathos Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 2m 51s
Performed as RX
Anna Woods 02/19/2013 CrossFit Pathos None For time, complete:
35 Double Unders
21 Handstand Push Ups
30" Box Jumps, 5 Reps
21 Pull-Ups

35 Kettlebell Swings, 35lbs
15 Handstand Push Ups
30" Box Jumps, 5 Reps
15 Pull Ups

35 Wall Ball Shots, 20/14lb
9 Handstand Push Ups
30" Box Jumps, 5 Reps
9 Pull-Ups		 10m 30s
Performed as RX
Anna Woods 02/19/2013 CrossFit Pathos Back Squat Clusters 3 Cluster Sets, complete 4-6 reps
@90% of 1RM
@95% of 1RM
@95% of 1RM		 225 lbs
Performed as RX
Anna Woods 02/18/2013 CrossFit Pathos Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 15m 40s
Performed as RX
Anna Woods 02/14/2013 CrossFit Pathos Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 11m 45s
Workout Scaled
Anna Woods 02/14/2013 CrossFit Pathos None Standing Box Jump, 1RM 36 in
Performed as RX
Anna Woods 02/14/2013 CrossFit Pathos None Bench Press 3x5 145x5, 145x3, 140x3 lbs
Performed as RX
Anna Woods 02/12/2013 CrossFit Pathos None 21-15-9 reps of:
Deadlift 225/155lbs
Thrusters 95/65lbs		 4m 38s
Performed as RX
Anna Woods 02/12/2013 CrossFit Pathos None 7 Rounds of:
1 Split Snatch + 3 Overhead Squats		 105 lbs
Performed as RX
Anna Woods 02/11/2013 CrossFit Pathos None 10 rounds for time of:
40 yard shuttle (20 yards down and back)
10 Russian Twists		 7m 15s
Performed as RX
Anna Woods 02/11/2013 CrossFit Pathos None High Bar Back Squat 5-5-5-5-5 185-195-205-215-220 lbs
Performed as RX
Anna Woods 02/11/2013 CrossFit Pathos None Weighted Dips 2-2-2-2-2 5-10-15-20-25x1, 1F lbs
Performed as RX
Anna Woods 02/09/2013 CrossFit Pathos None Run 8 x 400 Meters
Rest 90 Sec between sets.		 25m 38s
Performed as RX
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