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Athlete Date Sort Location Workout Name Description Results
Anna Woods 12/19/2013 CrossFit Pathos None 100 Double Unders
Then,
3 Rounds of:
1 Strict Muscle Up
5 KB Snatches, 2/1.5, Right Arm
5 Kipping Muscle Ups
5 KB Snatches, 2/1.5 Left Arm
1 Strict Muscle Up
Then,
100 Double Unders		 16m 09s
Workout Scaled
Anna Woods 12/18/2013 CrossFit Pathos None Power Snatch 3-3-3-3-3 110 lbs
Performed as RX
Anna Woods 12/17/2013 CrossFit Pathos None 12 minutes, EMOTM:
1 Power Clean, using today's hang power clean 3RM
5 Chest to Bar
7 Knees to Elbows
*5 Burpee penalty for every rep missed
*Score is every rep you missed. So, the goal is 0.		 26 reps
Performed as RX
Anna Woods 12/16/2013 CrossFit Pathos Coffey For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up		 35m 46s
Performed as RX
Anna Woods 12/13/2013 CrossFit Pathos None 5 Minute AMRAP:
Toes to Bar (Scaling will be V-Ups)
Wall Ball Shots, 10 target, choose your weight

If there is a third person, that person will perform a static hold:

Handstand
Chin over the bar

*Score will be total reps + total pounds (reps x weight) of wall ball shots		 1498 reps
Performed as RX
Anna Woods 12/13/2013 CrossFit Pathos None Find Clean and Jerk 1RM in 6 Minutes (Score will be average of team)*
Teams of 2 will have to work with 1 bar and teams of 3 will only have 2 bars, but teammates may help each other change the weights.
Bars will start empty.

 175 lbs
Performed as RX
Anna Woods 12/13/2013 CrossFit Pathos None Team WOD (2-3 People)

Complete the Following for time: (10 Minute time cap if you arent done, your score will be total number of reps). Only one person may be working at a time.
60 Yard Sled Push (200lbs)
60 Walking Lunges with KB overhead, 1.5/1 pood (Scaling will be using the same KB but holding it at shoulder/chest level)
60 Pull-Ups (no bands, ring rows, if you cant do pull-ups)
60 DB Snatches Alternating Arms, 50/30lbs*
60 Ball Slams, 20lbs
*DB must controlled and placed on the floor between each rep. 3 Burpee Penalty for everyone on the team for dropping the DB		 8m 37s
Performed as RX
Anna Woods 12/13/2013 CrossFit Pathos None Pause Jerk +Push Jerk + Split Jerk 1-1-1-1-1 145 lbs
Performed as RX
Anna Woods 12/12/2013 CrossFit Pathos None Back Squat 3 x 10 @ 90% of 10RM 180 lbs
Performed as RX
Anna Woods 12/11/2013 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.		 299 reps
Performed as RX
Anna Woods 12/11/2013 CrossFit Pathos None Complete for time:
135/95lb Snatch, 10 reps
155/105lb Snatch, 10 reps
175/105lb Snatch, 10 reps		 24m 38s
Performed as RX
Anna Woods 12/10/2013 CrossFit Pathos None 8 Minute AMRAP:
3 Hang Power Cleans, 185/125lbs
7 Chest to Bar Pull-Ups		 8 rounds 3 reps
Performed as RX
Anna Woods 12/09/2013 CrossFit Pathos J.T. 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups		 14m 33s
Performed as RX
Anna Woods 12/09/2013 CrossFit Pathos None Back Squat 10 RM 200 lbs
Performed as RX
Anna Woods 12/04/2013 CrossFit Pathos None Complete 5 rounds:
You have 90 seconds to complete the following:
365/245lbs Deadlifts* - 4 reps (If you scale, use your 5RM)
Dips - Max Reps
*3 Bar Facing Burpee Penalty for dropping the bar at any point. No penalty for regripping/resetting.		 39 reps
Performed as RX
Anna Woods 12/04/2013 CrossFit Pathos None Close Grip Bench Press 5RM, 2x5 @ 90% of 5RM
 135 lbs
Performed as RX
Anna Woods 12/03/2013 CrossFit Pathos None 21-15-9 reps for time of:
Snatch, 115/75lbs
Pull-Ups		 6m 23s
Performed as RX
Anna Woods 12/03/2013 CrossFit Pathos None Snatch Pull + Hang Power Snatch + Power Snatch 1-1-1-1-1
 105 lbs
Performed as RX
Anna Woods 12/02/2013 CrossFit Pathos None AMRAP Tabata Intervals (20 secs work: 10 secs rest): 8 rounds of each, before moving on to the next movement:

Kettlebell Snatch, 1.5/1 Pood
Rest 1 Minute
Over the Box Burpees, 24/24
Rest 1 Minute
Hollow Rocks
Rest 1 Minute
Superman Rocks 		374 reps
Performed as RX
Anna Woods 12/02/2013 CrossFit Pathos None Back Squat 3x5 220 lbs
Performed as RX
Anna Woods 12/02/2013 CrossFit Pathos None Press 3x5 95 lbs
Performed as RX
Anna Woods 11/30/2013 CrossFit Pathos None Rack Jerk 2-2-2-1-1-1 175 lbs
Performed as RX
Anna Woods 11/30/2013 CrossFit Pathos Willy Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood		 30m 24s
Performed as RX
Anna Woods 11/29/2013 CrossFit Pathos Team/Family WOD A) Row 250 meters + B) 100 HR Push Ups + C) Rest

2: A) Run 200 meters + B) 100 Wall Ball Shots*, 20/14lb + C) Rest

3: A) 10 Alternating Overhead Lunges, 115/75lbs* + B) 100 Jumping Pull-Ups or 25 Bar Muscle Ups or 50 Jumping Bar MU/Jump to Support + C) Rest

4: A) 10 Dumbbell Burpee Deadlifts, 50/30lbs* + B) 100 Abs (Options will be: GHD/K2E/Hollow Rocks/AbMat Sit-Ups. Each person should stick with the same movement that he or she starts with though.) + C) Rest		 21m 06s
Performed as RX
Anna Woods 11/27/2013 CrossFit Pathos None Press, 5RM 95 lbs
Performed as RX
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