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Athlete Date Sort Location Workout Name Description Results
Anna Woods 06/14/2013 CrossFit Pathos None Squat Clean and Jerk 3 Reps at 65% for 7 rounds
 120 lbs
Performed as RX
Anna Woods 06/13/2013 CrossFit Pathos Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 2m 30s
Performed as RX
Anna Woods 06/11/2013 CrossFit Pathos None Tabata Deadlift
315, 225, 135, or 95lbs		 66 reps
Performed as RX
Anna Woods 06/11/2013 CrossFit Pathos None Squat Snatch 3 reps at 65% of 1RM, EMOM for 7 rounds 95 lbs
Performed as RX
Anna Woods 06/10/2013 CrossFit Pathos None 3 Rounds for time of:
5 Muscle Ups
20 Single Arm KB Snatch + OH Lunge (10 Lt/10Rt)
40 Double Unders		 11m 07s
Workout Scaled
Anna Woods 06/04/2013 CrossFit Pathos CrossFit Football Total Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a singal maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total		 185 lbs
250 lbs
155 lbs
315 lbs
Performed as RX
Anna Woods 05/25/2013 CrossFit Pathos None 12 Rounds for time of:
5 HSPU
11 Power Snatch (95/65lbs)
 12m 08s
Workout Scaled
Anna Woods 05/24/2013 CrossFit Pathos None Ring Dips, 3RM
 32.5 lbs
Performed as RX
Anna Woods 05/24/2013 CrossFit Pathos The Original Volkswagon 21-15-9 reps for time of:
Bench Press, body weight
Strict Pull-Ups
 18m 38s
Performed as RX
Anna Woods 05/23/2013 CrossFit Pathos 2013 Regional Individual Event #7 Four rounds for time of:
Rope climb, 2 ascents
100 foot Sprint
4 Squat cleans (225 / 135 lbs)
100 foot Sprint
 7m 37s
Performed as RX
Anna Woods 05/21/2013 CrossFit Pathos None Deadlift, 5RM 270 lbs
Performed as RX
Anna Woods 05/21/2013 CrossFit Pathos Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 8m 05s
Performed as RX
Anna Woods 05/20/2013 CrossFit Pathos Russian Stim 2.0 Complete 3 rounds:

2 Squats @ 88% of 1 RM
Rest 3 minutes
2 Squats @ 88% of 1 RM
Rest 5 minutes
6 Power Cleans @ 80% of 1 RM 30 sec rest between reps
Rest 3 minutes
6 Power Cleans @ 80% of 1 RM 30 sec rest between reps

*Rest 5 minutes between rounds

 225 lbs
135 lbs
Performed as RX
Anna Woods 05/09/2013 CrossFit Pathos 2013 Individual Regional Event #2 Overhead Squat Complex, 3 Reps with a 7 Min time cap 115 lbs
Performed as RX
Anna Woods 05/09/2013 CrossFit Pathos 2013 Individual Regional Event #3 30 Burpee Muscle Ups with a 7 min time cap 3m 00s
Performed as RX
Anna Woods 05/07/2013 CrossFit Pathos Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 3m 53s
Performed as RX
Anna Woods 05/04/2013 CrossFit Pathos None High Hang Squat Snatch, 7x1, heavy but perfect. Rest 60 seconds.
105 lbs
Performed as RX
Anna Woods 05/04/2013 CrossFit Pathos None Snatch Pull 7x1, every 45 seconds, at 110% of Snatch 155 lbs
Performed as RX
Anna Woods 05/03/2013 CrossFit Pathos None For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups		 20m 29s
Performed as RX
Anna Woods 05/02/2013 CrossFit Pathos None Shoulder press 1-1-1-1-1 reps (120)
Push press 3-3-3-3-3 reps (145)
Push Jerk 5-5-5-5-5 reps (125?)		 390 lbs
Performed as RX
Anna Woods 05/02/2013 CrossFit Pathos None Back Squat 20 RM 130 lbs
Performed as RX
Anna Woods 05/02/2013 CrossFit Pathos None Back Squat 20 RM 130 lbs
Performed as RX
Anna Woods 04/23/2013 CrossFit Pathos None 15 Minute AMRAP:
1 Rope Climb
20 Alternating Arm Kettlebell Swings, 1.5/1.0pood
10 Plyo Push Ups

*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate

10 rounds 1 reps
Performed as RX
Anna Woods 04/11/2013 CrossFit Pathos None Muscle Clean 1RM 145 lbs
Performed as RX
Anna Woods 04/11/2013 CrossFit Pathos Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 15m 23s
Performed as RX
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