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Athlete Date Sort Location Workout Name Description Results
Brant Frazee 04/27/2015 Fit Republic/Crossfit Waterfront None 1 mile run
21 KBS (70#/53#)
21 Goblet Squats (70#/53#)
800m Run
15 KBS (70#/53#)
15 Goblet Squats (70#/53#)
400m Run
9 KBS (70#/53#)
9 Goblet Squats (70#/53#)		 21m 31s
Performed as RX
Brant Frazee 04/10/2015 Fit Republic/Crossfit Waterfront None 3 Rounds of:
1:00 Box Jump Over (24/20)
1:00 KB Swings (70#/53#)
1:00 Hand Release Push-ups
1:00 Med-Ball Cleans
1:00 Min Rest
 221 reps
Performed as RX
Brant Frazee 04/07/2015 Fit Republic/Crossfit Waterfront None Bench Press
70% of 1RM x3
80% of 1 RM x3
90% of 1 RM x3 + reps

WOD:
5 Rounds For Time:
10 Power Cleans (135#/95#)
10 Ring Dips		 11m 00s
Performed as RX
Brant Frazee 04/06/2015 Fit Republic/Crossfit Waterfront None 500m Row Buy-In
15-12-9-6-3-6-9-12-15
Wallballs (20#/14#)
Pull-ups		 14m 20s
Performed as RX
Brant Frazee 03/24/2015 Fit Republic/Crossfit Waterfront None 3 Min AMRAP (x4)
5 Pull-ups
10 Walking Lunges
15 Double Unders
*Rest 1 min in between each AMRAP*		 386 reps
Performed as RX
Brant Frazee 03/23/2015 Fit Republic/Crossfit Waterfront None 500 M Row Buy-in
-Then-
1,2,3,4,5,6,7,8,9,10
10,9,8,7,6,5,4,3,2,1
DB Strict-Press (40#/20#)
Ring-Rows		 12m 23s
Performed as RX
Brant Frazee 02/26/2015 Fit Republic/Crossfit Waterfront None 1000 M Row
25 Double Unders
750 M Row
50 Double Unders
500 M Row
75 Double Unders
250 M Row
100 Double Unders
 19m 19s
Performed as RX
Brant Frazee 02/24/2015 Fit Republic/Crossfit Waterfront None 8 min AMRAP
8 Box-Jumps (24/20)
8 Hand Release Push-ups
-Rest 4 Mins-
8 min AMRAP
8 Wall-Balls (20#/14#)
8 Ring Rows		 16 rounds 1 reps
Performed as RX
Brant Frazee 02/23/2015 Fit Republic/Crossfit Waterfront None 4 Rounds For Time:
12 Push Press @60%
24 Double Unders
6 Pull-ups
12 Cal Row		 13m 58s
Performed as RX
Brant Frazee 02/19/2015 Fit Republic/Crossfit Waterfront None 800 M Run
80 Ab-Mat Sit-ups
400 M Run
40 Ab-mat Sit-ups		 10m 57s
Performed as RX
Brant Frazee 02/17/2015 Fit Republic/Crossfit Waterfront None 10 Min Amrap
15 Thrusters (95#/65#)
15 Ab-Mat Sit Ups
15 Box-Jumps (24/20)
 3 rounds 30 reps
Performed as RX
Brant Frazee 02/12/2015 Fit Republic/Crossfit Waterfront None 1 mile Run
100 Push-ups
1 mile Run		 19m 25s
Performed as RX
Brant Frazee 01/07/2015 Fit Republic/Crossfit Waterfront Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 9m 51s
Performed as RX
Brant Frazee 01/06/2015 Fit Republic/Crossfit Waterfront None 20 Wall Balls (20#/14#)
20 Sumo Deadlift High-pulls (95#/65#)
20 Lateral Burpee (Over Barbell)
 18m 58s
Performed as RX
Brant Frazee 01/05/2015 Fit Republic/Crossfit Waterfront None With a 20 min continuously running clock;
1 min ME Thruster 35#/45#
1 min rest
1 min ME pull ups
1 min rest
1 min ME front rack lunges 35#/45#
1 min rest
1 min ME push ups
1 min rest
1 min ME box jumps
1 min rest
Repeat		 252 reps
Performed as RX
Brant Frazee 12/20/2014 Fit Republic/Crossfit Waterfront 12 days of christmas 12 Days Of Christmas
1 Deadlift (185#/135#)
2 Burpees
3 Pull-ups
4 Hand Release Push-ups
5 Toes-To Bar
6 Shoulder-To-Overhead
7 Box-Jumps (24/20)
8 Lunges (Ea. Leg)
9 Ab-mat Sit-ups
10 Ring Rows
11 KB Swings (53#/35#)
12 Front Squats (135#/95#)		 34m 23s
Performed as RX
Brant Frazee 12/18/2014 Fit Republic/Crossfit Waterfront None 5 Rounds For Time
12 Sumo Deadlift High-Pulls (95#/65#)
12 Push-Jerks (95#/65#)		 10m 22s
Performed as RX
Brant Frazee 12/07/2014 Fit Republic/Crossfit Waterfront Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 7 rounds 22 reps
Performed as RX
Brant Frazee 12/02/2014 Fit Republic/Crossfit Waterfront None WOD:
7 min AMRAP
10 Goblet Squats (53#/35#)
15 Hand Release Push-ups
WOD:
7 min AMRAP
10 Toes-To-Bar
15 KB Swings (53#/35#)		 7 rounds 11 reps
Performed as RX
Brant Frazee 12/01/2014 Fit Republic/Crossfit Waterfront None 4 Rounds For Time:
400 m Run
10 Back Squats (135#/95#)		 13m 42s
Performed as RX
Brant Frazee 11/10/2014 Fit Republic/Crossfit Waterfront None 3 Rounds For Time:
800 m run
10 Front Squats (135#/95#)		 18m 16s
Performed as RX
Brant Frazee 11/06/2014 Fit Republic/Crossfit Waterfront None 1 Mile Run For Time 6m 51s
Performed as RX
Brant Frazee 11/04/2014 Fit Republic/Crossfit Waterfront None *Work Capacity/Recover Test*
21-15-9
Power Cleans (115#/75#)
Burpees

*Rest 10 mins*

21-15-9
Power Cleans (115#/75#)
Burpees
 26m 43s
Performed as RX
Brant Frazee 11/03/2014 Fit Republic/Crossfit Waterfront Tabata Something Else Tabata This

Air-Squats
Ab-Mat Sit-ups
Pull-ups
Push-ups
Cal Row

*1 Min Rest in between each movement*
 41 reps
Performed as RX
Brant Frazee 10/16/2014 Fit Republic/Crossfit Waterfront None 1-250 m sprint on rower
2-500 m sprint on rower
1-400 m sprint running

Annie
50-40-30-20-10
Double-unders
Ab-mat Sit-ups
 10m 21s
Performed as RX
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