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Athlete Date Sort Location Workout Name Description Results
Brian Atkins 07/29/2014 Gravity Janes GJ 7/29 1-1-1-1-1-1-1 Dumbell Clean and Jerk (40# each hand)

1000M Run
50 OHS (Blue Band)
30 Pull ups (Ring Rows)
 8m 41s
Performed as RX
Brian Atkins 07/28/2014 Gravity Janes Grace 135 pound Clean and Jerk, 30 reps 4m 48s
Workout Scaled
Brian Atkins 07/26/2014 Gravity Janes You Go, I Go Round 1: 5 Min
15 KB Deadlift Jumps (Partner Max Cal Row)

Rest: Wall Balls

Round 2: 5 Min
15 Burpees (Partner - Prisioner Lunges)

Rest: Wall Balls

Rount 3: 5 Min
20 KB Swings (53#)
 276 reps
Performed as RX
Brian Atkins 07/24/2014 Gravity Janes GJ 7/24 EMOM 8 Min x 2 Squats @ 80% 1 RM (110#)

Chipper:
100 Ab Matt Situps
80 Wall Ball 14#
60 Walking Lunges
40 Banded Good Mornings
20 Box Jumps (20 in)		 13m 11s
Performed as RX
Brian Atkins 07/18/2014 Gravity Janes Freddy Kruger 21-15-9
KB Swing
Burpees
 4m 33s
Workout Scaled
Brian Atkins 07/16/2014 Gravity Janes GJ 7/16 Kipping Pullup Progression

Sherpa (106#)		 8m 25s
Performed as RX
Brian Atkins 07/15/2014 Gravity Janes GJ 7/15 Push Press 3,3,3,3,3 (99# max)

WOD:
8 AMRAP
15 Cal Row
20 Ball Slams (35#)
5 STO (Push Press) 75% of PP Max		 3 rounds 15 reps
Performed as RX
Brian Atkins 07/14/2014 Gravity Janes GJ 7/14 15 Burpee over Bar
50 KB Swing (Purple)
200M Run
50 Box Jumps (20in)
200M Run
50 Front Squats (77#)
15 Burpee over Bar
 18m 50s
Workout Scaled
Brian Atkins 07/12/2014 Gravity Janes 7/12 GJ Partner Wod Partner Wod:

45 Jump over partner Burpees
...		 25m 30s
Performed as RX
Brian Atkins 07/08/2014 Gravity Janes GJ 7/8 5 RM Push Press (74#)

3x5 77% of 5 RM Push Press

3x For Time:
400M Run
25 Unbroken Wall Balls (14#)
40 Russian KB Swings (Yellow)		 18m 15s
Workout Scaled
Brian Atkins 07/07/2014 Gravity Janes Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts (#110)
21 Box Jumps		 14m 20s
Performed as RX
Brian Atkins 07/05/2014 Gravity Janes GJ 7/5 Strength:
3RM Overhead Squat (66#)

WOD:
Teams of 2

100 K2B (Knees Waist High)
50 KB Swings
100 DU (300 Singles)
100 Situps		 13m 27s
Performed as RX
Brian Atkins 07/03/2014 Gravity Janes GJ 7/3 Floor Press 3x8 (99#)

3x
1 Min Push Up on Plate
1 Min KB V Up Swing
1 Min KB Rows		 245 reps
Performed as RX
Brian Atkins 07/01/2014 Gravity Janes GJ 7/1 Strength:
Strict Press 4x4 (88# - Bar + Green)

Conditioning:
2000M Row TIme Trial

Rest 5 Min
3x
2 Min working
10 SEC DB KB Hang Hold
10 SEC DB KB Rack Hold
10 SEC DB KB Overhead		 8m 12s
Performed as RX
Brian Atkins 06/30/2014 Gravity Janes Death By Goblet Squat Strength:
Front Lunges

14-12-10 Increasing Weight Each Time

WOD:
Death By Goblet Squat

Add an additional squat every MIN (35/53)

1 = 1, 2 = 2, etc		 18 rounds 171 reps
Performed as RX
Brian Atkins 06/26/2014 Gravity Janes 6/26 Gravity Janes Strength: Box Squat 3x5 @ 60% of 1RM BS (99#)

WOD
4 MIN AMRAP
8 DB Step Ups (20/30)
8 DB Push Ups
Rest 2 Mins REPEAT

 9 rounds 144 reps
Performed as RX
Brian Atkins 06/24/2014 Gravity Janes 6/24 GJ 3x5 Floor Press with 85% of 5 RM (88#)

3x:
30 SEC Box Jumps (20in)
30 SEC Rest
30 SEC DB Thrusters (30#)
30 SEC Rest
30 SEC Burpees		 95 reps
Performed as RX
Brian Atkins 06/21/2014 Gravity Janes Pet Rock Team of 2

1600M Row Relay (200M at a time)
40/40 KtoE (Knee Raises)
50/50 Anchored Ab Mat Situps
40/40 Push Ups
60/60 Push Press (45# Bar Only)
1600M Row Relay (200M at a time)
 35m 57s
Performed as RX
Brian Atkins 06/19/2014 Gravity Janes 6/19 Chipper 3x5 Box Squat @ 55% of 1 RM

20 Back Squats 77#
40 Front Rack Lunges 44#
60 KB rows (Blue)
80 Russian KB Swings (Yellow)
 12m 47s
Performed as RX
Brian Atkins 06/17/2014 Gravity Janes Tuesday 6/17 3-6-9-12-15

Push Press (64#)
Pull UPs (Purple Band)		 9m 37s
Performed as RX
Brian Atkins 06/14/2014 Gravity Janes Team Annie In a Team of 5,

Max Meters (2 people row at a time)
150 Pull Ups
150 Push Ups
150 Sit Ups
150 Air Squats		 24m 00s
Performed as RX
Brian Atkins 06/12/2014 Gravity Janes Thursday 6/12 Find 3 RM of Front Squat - 125# (57k)

4 min AMRAP
15 KB Swings (purple)
10 K2E

2 min rest

4 min AMRAP
15 Air Squats
10 Dynamic Push Ups		 186 reps
Performed as RX
Brian Atkins 06/10/2014 Gravity Janes 6/10 WOD For Time:
250M Row
25 WB (20#)
25 Slam Ball Push UPs
25 WB (20#)
250M Row		 6m 53s
Performed as RX
Brian Atkins 06/05/2014 Gravity Janes Squats & KB Rows 7 AMRAP

75% of 1 RM Thruster weight for:
3 Front Squats (75#)
3 KB Rows

6...9...12...15...18...

I did 15 + 7 Reps		 52 reps
Performed as RX
Brian Atkins 06/03/2014 Crossfit Issaquah June 3 3 RM Push Press

3 Rounds for Time
7 x 75% Max Push Press
21 Ball Slams (15#)
200m Run w/Slam Ball		 6m 56s
Workout Scaled
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