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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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