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Athlete Date Sort Location Workout Name Description Results
Ash W 11/09/2017 Home Empty Tank 40 Wallball 3kg
40 HR pushup + ab mat
40 wall ball
800 m run		 10m 07s
Workout Scaled
Ash W 11/09/2017 Home Dumbbell DT 5 rounds

12 deadlift
9 hang squat clean
6 S2OH

6kg dumbbells		 5m 15s
Performed as RX
Ash W 10/31/2017 None Tabata Mashup Complete Eight Sets of 20 seconds of work, 10 seconds of rest for each of the following exercises:
Kettlebell Swings
Pushups
Single unders
Prone plank hold		 15m 00s
Performed as RX
Ash W 10/30/2017 None None 3x 5 minute rounds for max reps
0:00 - 2:00 200m run then single unders
2:00 - 3:00 push jerk with 6kg dumbbells
3:00 - 4:00 ring rows
4:00 - 5:00 hang squat cleans with 6kg dumbbells
5 min rest between rounds		 405 reps
Workout Scaled
Ash W 10/20/2017 None Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 21m 19s
Workout Scaled
Ash W 10/19/2017 None None AMRAP 4 Minutes x 3
Rest 2:00

7 Overhead Squats 35
30 Single Unders

Overhead squats should be unbroken every round.

Beginner: 55/35; 30 Single Unders or 15 singles on one leg followed by 15 singles on the other leg
Intermediate: 75/50;
Advanced: Rx		 17 reps
Workout Scaled
Ash W 10/19/2017 None None Push Press
4x4 @ 80%

Push Press percentage work, stay right at 80% for all 16 reps.		 55 lbs
Performed as RX
Ash W 10/18/2017 None None Every 4 minutes for 16 minutes
20/15 Calorie Ski
20 Kettlebell Swings
20 Sit Ups
10 Frog Kicks		 16m 00s
Performed as RX
Ash W 10/17/2017 None None 600 Meter Run
6 Rounds The Chief (135/95)
400 Meter Run
4 Rounds The Chief (135/95)
200 Meter Run
2 Rounds The Chief (135/95)

The Chief: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Beginner: 95/55; Push Ups to Box
Intermediate: 115/75
Advanced: Rx		 20m 38s
Workout Scaled
Ash W 10/15/2017 None None For time:
40 Single leg box squats, 20 each leg.
35 Dumbbell thrusters 6 kg ea
20 Deadlifts 35 kg
15 power cleans 25 kg
5 front squats 25 kg		 12m 00s
Workout Scaled
Ash W 10/14/2017 None Challenge of the Week Oct 10-14, 2017 10 rounds for time of:
30 double-unders
10 pull-ups
30 Air squats

Post time!
Scale as needed.		 22m 15s
Workout Scaled
Ash W 10/13/2017 None Cindy (No Pull Up Bar) Cindy with no pull up bar
20 Minute AMRAP (do as many rounds as possible in 20 minutes, count the number of rounds completed)
5 burpees
10 push ups
15 squats
 12 rounds 13 reps
Performed as RX
Ash W 09/08/2017 None Murph For time:
1.6 km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6 km Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 45m 00s
Workout Scaled
Ash W 09/01/2017 None Block Run 2km run for time 14m 30s
Performed as RX
Ash W 12/03/2015 None None Fight Gone Bad Style
30 seconds of work 20 seconds of rest
4 Rounds

Dumbbell Front Squats
Dumbbell Snatch (alternating arms)
Dumbbell Lunges (Goblet hold for single dumbbell)

Cycle through max reps at each movement for 30 seconds, then rest 20 seconds before moving on to the next. Record total reps (one running number)		 172 reps
Performed as RX