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Athlete	Date	Location	Workout Name	Description	Results
Anna Woods	04/09/2013	CrossFit Pathos	Wicked Wicker	WOD 1 3 sets of 6 Hang Power Snatch for the highest total work load possible (add up each successful rep. To begin each set, you must first stand up fully with the bar. After that, if you drop the bar below the knees at any point, the set is over. Only the made reps will count. As soon as the bar hits the floor begin... WOD 2 3 Rounds: Run 600 Meters 4 Ring Muscle Ups (Scale options: 4 Bar Muscle Ups/ 8 Chest to Bar or 12 Reg Pull-Ups and 8 Ring Dips or 12 Bar Dips) 9 Burpees 1 Rope Climb in Straddle Position (Scale options: 3 Rope Climbs using legs or 6 Lying to Standings) 9 Deadlifts, 315/215lbs 7 Box Jumps, 30/24" 7 Wall Ball Shots, 20/14lb * WOD 1 and 2 will have 1 continuously running clock. But the events will be scored and placed separately. **The run will consist of running around the block north of the gym 1.5 times. On the second time around, you will turn south and run through the alley back to the gym.	33m 24s Workout Scaled
Anna Woods	04/04/2013	CrossFit Pathos	Annie	50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups	6m 58s Performed as RX
Anna Woods	04/04/2013	CrossFit Pathos	CrossFit Games Open 13.5	Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.	1 rounds 22 reps Performed as RX
Anna Woods	04/02/2013	CrossFit Pathos	None	Three rounds of: Burpee Box Jumps, 30"/24" Rope Climb Kettlebell Swing, 2/1.5pood Handstand Push-Ups w/ hands on DB's Chest to bar Pull-ups This workout has the same format as Fight Gone Bad In this workout you move from each of five stations after a minute This is a five-minute round from which a one-minute break is allowed before repeating The clock does not reset or stop between exercises On call of "rotate," the athlete/s must move to next station immediately for good score One point is given for each rep	171 reps Performed as RX
Anna Woods	04/02/2013	CrossFit Pathos	None	Close Grip Bench Press 2RM	135 lbs Performed as RX
Anna Woods	04/02/2013	CrossFit Pathos	None	Close Grip Bench Press 1 x Max Reps @ 75% of 2RM	12 reps Performed as RX
Anna Woods	03/30/2013	CrossFit Pathos	None	Squat Snatch 2-2-2-2-2-2-2	125 lbs Performed as RX
Anna Woods	03/28/2013	CrossFit Pathos	None	Clean and Jerk 2-2-2-2-2-2-2	155 lbs Performed as RX
Anna Woods	03/28/2013	CrossFit Pathos	CrossFit Games Open 13.4	Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound Clean and jerk, 9 reps 9 Toes-to-bar 135 pound Clean and jerk, 12 reps 12 Toes-to-bar 135 pound Clean and jerk, 15 reps 15 Toes-to-bar 135 pound Clean and jerk, 18 reps 18 Toes-to-bar... This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.	81 reps Performed as RX
Anna Woods	03/26/2013	CrossFit Pathos	None	Deadlift 5RM	245 lbs Performed as RX
Anna Woods	03/26/2013	CrossFit Pathos	None	Strict Chin Ups with 25lbs, 3 x Max Reps--3, 3, 2	25 lbs Performed as RX
Anna Woods	03/26/2013	CrossFit Pathos	None	3 Rounds for time: Walking Lunges, 40 yards, with 95/65lbs 30 KB Swings, 1.5/1 Pood 20 Pull-Ups	13m 00s Performed as RX
Anna Woods	03/25/2013	CrossFit Pathos	None	Close Grip Bench Press, 3RM	130 lbs Performed as RX
Anna Woods	03/21/2013	CrossFit Pathos	None	5 Rounds for time: 10 Russian Kettlebell Swings, 2/1.5 Pood 40 Yard Sprint (20 yards down and back)	2m 32s Performed as RX
Anna Woods	03/21/2013	CrossFit Pathos	CrossFit Games Open 13.3	Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 Double-unders 30 Muscle-ups	240 rounds 0 reps Performed as RX
Anna Woods	03/19/2013	CrossFit Pathos	None	For time, complete: 30 Overhead Squats, 155/105lbs 45 Ring Dips 60 Chest to Bar Pull-Ups *Complete 20 Double Unders each time you drop the bar or drop off the rings/bar.	21m 42s Performed as RX
Anna Woods	03/18/2013	CrossFit Pathos	None	Back Squat 3RM Back Squat 2x3 @ 90% of 3RM	235 lbs Performed as RX
Anna Woods	03/14/2013	CrossFit Pathos	CrossFit Games Open 13.2	Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pound Deadlift, 10 reps 15 Box jumps, 24" box	10 rounds 0 reps Performed as RX
Anna Woods	03/14/2013	CrossFit Pathos	None	Chin ups 3-3-3-3-3	35 lbs Performed as RX
Anna Woods	03/12/2013	CrossFit Pathos	None	21-15-9 Reps for time of: Box Jumps, 24/20" Wall Ball Shots, 20/14lbs Toes to Bar *Begin each round with 50 Double Unders	9m 32s Performed as RX
Anna Woods	03/11/2013	CrossFit Pathos	None	3 Rounds for time of: 8 Power Cleans, 155/105lbs 7 Bar Muscle Ups Run 400 meters	13m 02s Workout Scaled
Anna Woods	03/09/2013	CrossFit Pathos	Back Squat Clusters	Complete 3 sets: Squat 4-6 reps Rest 4-5 minutes between each set *For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. For set 2 & 3, use 95% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. Do not squat all 6 reps in a single set. The goal is to move the weight as fast as possible for each rep. Rather than perform a slow grindy set that lasts 2 minutes, put the bar up and rest and perform another rep moving as fast as possible. The goal is to move the bar as fast as possible. Repeat, move the bar as fast possible.	225 lbs Performed as RX
Anna Woods	03/08/2013	CrossFit Pathos	CrossFit Games Open 13.1	Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible	168 reps Performed as RX
Anna Woods	03/05/2013	CrossFit Pathos	CrossFit Games Open 11.4	Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 120 pound Overhead squat, 30 reps 10 Muscle-ups	0 rounds 90 reps Performed as RX
Anna Woods	03/05/2013	CrossFit Pathos	None	Snatch Balance, 1RM	125 lbs Performed as RX

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