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Athlete Date Sort Location Workout Name Description Results
Anna Woods 02/09/2013 CrossFit Pathos None High Hang Snatch, 1RM 105 lbs
Performed as RX
Anna Woods 02/08/2013 CrossFit Pathos None Hang Squat Clean 3RM
Hang Squat Clean 3x3 @90% of 3RM
 150, 135 lbs
Performed as RX
Anna Woods 02/08/2013 CrossFit Pathos Gwen Clean and Jerk 15-, 12- and 9-reps of:

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.		 95 lbs
Performed as RX
Anna Woods 02/07/2013 CrossFit Pathos Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 32m 50s
Performed as RX
Anna Woods 02/05/2013 CrossFit Pathos Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 300 reps
Performed as RX
Anna Woods 02/05/2013 CrossFit Pathos None Weighted Strict Chin Ups, 5RM, 20 lbs
Performed as RX
Anna Woods 02/04/2013 CrossFit Pathos None 3 Minute AMRAP of Rope Climb: 7 rope climbs

Then immediately begin,

5 Rounds for time of:
40 Double Unders
30 Walking Lunges, 45/35lb plate
20 Ball Slams, 20lbs
 15m 20s
Performed as RX
Anna Woods 02/02/2013 CrossFit Pathos None 30 Handstand Push-ups
40 Pull-ups
50 KB Swings, 1.5/1.0 Pood
60 Sit-ups
70 Burpees		 16m 33s
Performed as RX
Anna Woods 02/01/2013 CrossFit Pathos CrossFit Games Open 12.3 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		 10 rounds 7 reps
Performed as RX
Anna Woods 01/31/2013 CrossFit Pathos Burgener Total Snatch, 1 RM (125)
Clean and Jerk, 1 RM (170, squat clean PR)
Front Squat, 1RM (210)		 505 lbs
Performed as RX
Anna Woods 01/29/2013 CrossFit Pathos Nate Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (2 on first try, attempt after)
4 Handstand Push-ups
8 2-Pood Kettlebell swings		 8 rounds 9 reps
Workout Scaled
Anna Woods 01/28/2013 CrossFit Pathos None 5 Rounds for time and Load
Run 400 Meters
Deadlift, 5 Reps (225 DL)		 11m 52s
Performed as RX
Anna Woods 01/25/2013 CrossFit Pathos None 12-9-6 Reps for time of:
Overhead Squat, 135lbs/95lbs
Burpee Pull-Ups		 4m 29s
Performed as RX
Anna Woods 01/24/2013 CrossFit Pathos CrossFit Games Open 11.1 Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60 : 65lbs/30kg
Masters Women 55-59, 60 : 45lbs/20kg		 5 rounds 10 reps
Performed as RX
Anna Woods 01/22/2013 CrossFit Pathos None 5 Rounds for time of:
2 Rope Climbs
10 yard handstand walk
10 Chest to Bar Pull-Ups
10 Split Jumps (back knee touches the ground on each rep)		 13m 10s
Performed as RX
Anna Woods 01/22/2013 CrossFit Pathos None Deadlift 5RM 250 lbs
Performed as RX
Anna Woods 01/21/2013 CrossFit Pathos the ensign 6 x 3 min AMRAP of:
3 Power Cleans, 155/105lbs
6 Push-ups
9 Air Squats/Ring Dips

Cycles 1, 3, 5 are Air Squats
Cycles 2, 4, 6 are Ring Dips
Rest 1 minute between cycles		 12 rounds 34 reps
Performed as RX
Anna Woods 01/19/2013 CrossFit Pathos CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls
90 Double-unders
30 Muscle-ups		 0 rounds 240 reps
Performed as RX
Anna Woods 01/18/2013 CrossFit Pathos None Power Clean 5x3 130 lbs
Performed as RX
Anna Woods 01/17/2013 CrossFit Pathos Stephen 30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift		 21m 40s
Performed as RX
Anna Woods 01/15/2013 CrossFit Pathos 130115 7 Minute AMRAP of:

100/65lb Thruster, 3 reps
Chest to Bar Pull-Ups, 3 reps
100/65lb Thruster, 6 reps
Chest to Bar Pull-Ups, 6 reps
100/65lb Thruster, 9 reps
Chest to Bar Pull-Ups, 9 repsladder continues until the 7 minutes are up

Immediately following the WOD, you will have 15 Minutes to Deadlift, 5RM (+10lbs from last workout). Again, these deadlifts should be touch and go. If you cant, it is too heavy. You will then drop down 10-20lbs and complete 1 more set of 5.
 18 rounds 127 reps
Performed as RX
Anna Woods 01/14/2013 CrossFit Pathos None 21-15-9 reps of:
Burpee Box Jumps, 30/24"
Toes to Bar

*Begin each round with 95/65lb barbell overhead carry 40 yards		 10m 30s
Performed as RX
Anna Woods 01/12/2013 CrossFit Pathos Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 16m 20s
Performed as RX
Anna Woods 01/10/2013 CrossFit Pathos None Front Squat 3-3-3-3-3-3-3 180 lbs
lbs
Performed as RX
Anna Woods 01/07/2013 CrossFit Pathos None Power Clean Ladder
a) 20 Double Unders
b) 1 Rope Climb (8 towel pull ups)
c) 10 Double Unders		 495 lbs
Failed at 175 all 3 times lbs
Performed as RX
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