Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Cameron Harrison 05/28/2013 CrossFit Diem LA Benchmark WOD 500m row
40 air squats
30 ab mat situps
20 pushups
10 pullups

Time cap of 4:30

Rest 3 minutes then:

Max reps burpees in 1 minute		 4m 20s
Performed as RX
Cameron Harrison 05/28/2013 CrossFit Diem 130528 For time:
Row 500 meters
40 Air Squats
30 Ab Mat Sit ups
20 Push ups
10 Pull ups

You get to choose your cut-off time based upon where you think you are. The clock will run continuously. They are listed below:

Beginner: M-6:15 W-7:30 (2x jumping pull ups OK sub)
Intermediate: M-5:15 W-6:30 (2x jumping pull ups OK sub)
Advanced: M-4:30 W-5:35
Elite: M-3:55 W-4:40

After your workout is completed, you will rest exactly 3 minutes and follow it up with (keep your own time):

As many reps as possible in 1 minute of:
Burpees

Beginner: 10
Intermediate: 15
Advanced: 20
Elite: 28		 4m 21s
Performed as RX
Cameron Harrison 05/27/2013 Home Run/Thruster 3 mile run

5 minute rest. Then:

EMOM for 5 minutes

5 Thrusters @ 70
10 Pushups		 32m 00s
Performed as RX
Cameron Harrison 05/20/2013 CrossFit Diem 130520 5 rounds for time of:

16 T2B

16 wall ball

run 200m		 13m 23s
Performed as RX
Cameron Harrison 05/15/2013 CrossFit Diem 130515 For time:
Row 500 meters
Run 400 meters
30 Burpees		 5m 45s
Performed as RX
Cameron Harrison 05/15/2013 CrossFit Diem 130515 Every minute on the minute for 10 minutes complete 3 Power Cleans at a moderately heavy load. You may increase this load over the ten sets if desired. As a reminder, the power clean begins with the bar on the floor and ends on the shoulders, with no squat. 175 lbs
Performed as RX
Cameron Harrison 05/13/2013 Garage Gianna 10 minute AMRAP

6 Ring Dips
12 Ring Rows
18 KB Swings @50		 4 rounds 15 reps
Performed as RX
Cameron Harrison 05/10/2013 CrossFit 816 Wodmania! 4 WOD Stations. 5 minute AMRAP per station followed by a 5 minute rest between stations. Teams of four. Switch exercises when the first exercise is completed. First exercise at each station does not count toward total reps.

Station #1

20 wall balls
HS Pushups
Atlas Stones @75 pounds
Word Scramble

Station #2

10 cal. row
T2B
HR Pushups
Beer Pong

Station #3

100m run
Tire slams with sledge hammer
Tire flips
Golf putts

Station #4

20 Box jumps
Slam Balls @25
Push Press @95
Hula hoop
 1106 reps
Performed as RX
Cameron Harrison 05/08/2013 CrossFit Diem 130508 Depending on whether rain comes or not.......

Rain:

"Jackie"
For time:
Row 1000 meters
50 Empty Bar Thrusters (45# for both)
30 Pull ups

Shine:

"Helen"
3 rounds for time of:
Run 400 meters
21 Kettlebell Swings, 1.5/1 pood
12 Pull ups

Either way, after 5 minutes of rest, your second workout is:

For total reps:
10 Unbroken Wall Balls, 20#/14#
Rest 1 minute
20 Unbroken Wall Balls, 20#/14#
Rest 1 minute
30 Unbroken Wall Balls, 20#/14#
Rest 1 minute
40 Unbroken Wall Balls, 20#/14#
Rest 1 minute
50 Unbroken Wall Balls, 20#/14#

The goal of workout number 2 is to go unbroken or your workout is done. You can only count reps of the round you're on if you complete them unbroken otherwise, you get to score the rounds you did complete unbroken and the reps you completed of your current round up to when you broke the set (for example, if you get the round of ten but during the round of 20 you mess up at 10, your score will be 20). What constitutes a broken set? Any rep where a full squat is not achieved. Any rep where the intended target is not hit. Any interrupted set, whether intended or not. More will be explained during class.		 8m 28s
Performed as RX
Cameron Harrison 05/06/2013 CrossFit Harrison Garage 20 minute continuous clock

10 box jump @30 inches
10 pushups w/ feet on 30 inch box
10 DB thrusters 25 lbs.

Rest precicely one minute between rounds		 6 rounds 28 reps
Performed as RX
Cameron Harrison 05/04/2013 CrossFit Omaha None 5 rounds of:

12 Deadlift @ 89
9 Power Cleans @ 89
6 Push Jerks @ 89		 8m 00s
Workout Scaled
Cameron Harrison 05/01/2013 CrossFit Diem 130501 for time:

30 push press (135#/95#)

30 over-the-box jumps (30"/24")

400m run

30 C2B pull-ups

30 lunge jumps		 10m 10s
Performed as RX
Cameron Harrison 04/29/2013 CrossFit Diem 130429 6 rounds, each for time of:

Row 500 meters
21 DB Thrusters (40#/25)#
12 Burpees
Rest 1:1 (work to rest)

These are sprints. The intention is to get through a single round as fast as possible, then rest. To help encourage this, you get only a 3:30 minute time cap. The thrusters and burpees are to be completed unbroken. You may scale the weights to 25#/15# but keep the workout as posted. If this is not possible the scaled workout will be a 350 meter row, 15 thrusters at 25#/15#, and 8 burpees.		 21m 00s
Workout Scaled
Cameron Harrison 04/24/2013 CrossFit Diem 130424 4 rounds for time of:

24 wall ball (20#/14#)

24 T2B

- then -

29 box jumps (30"/24")



There is a 15min time cap to this WOD. If you do not complete the WOD within the time cap, add 1 second to 15 minutes for every rep not completed.		 15m 05s
Performed as RX
Cameron Harrison 04/22/2013 CrossFit Diem 130422 - Cindy's Bday WOD 4 rounds for time of:

22 hang cleans (95/65)
28 back squats (95/65)		 16m 22s
Performed as RX
Cameron Harrison 04/20/2013 CrossFit Diem Team WOD Team of 3

100 OHS @65
90 Wall Balls
80 DU
70 KBS @ 1.5 pood
60 T2 Rings
50 KB walking lunges @ 1.5 pood

After 100 OHS, team must hold bar above head and in lock out position for remainder of WOD.		 15m 23s
Performed as RX
Cameron Harrison 04/18/2013 Home Gianna 10 rounds for time:

5 Pull ups
10 HR Push ups
15 Sit ups w/ feet under dumbbells		 14m 52s
Performed as RX
Cameron Harrison 04/17/2013 Home 130417 Handstand Push up Skill Work

Practice your handstand holds, some negatives to a few, couple, or one ab mat, and even try some kipping hspu's.

Conditioning

As many reps/rounds as possible in 12 minutes of:

21 Overhead Squats, PVC pipe
7 Handstand Push ups
21 Front Squats, PVC pipe
7 Handstand Push ups
21 Air Squats
7 Handstand Push ups

For the front squats, use your chin to hold the bar in place and drive those elbows up. For the overhead squats, keep the pipe over the middle of the foot even though the weight is not significant enough to demand it. For these two movements, and even the air squat, how you practice them with little to no weight has great carryover into how you'll perform them when significant weight is present.

Kipping handstand push ups are allowed in this workout. Prescribed is head to floor/hands on floor or head to one ab mat/hands on blue plates. The first and only scale is head to one ab mat/hands on floor. If you cannot perform any of these, work on kicking into a handstand if you cannot and/or grab the heaviest pair of dumbbells and substitute presses. You want to get closer to doing hspu's, how much do you weigh? Don't grab light dumbbells.		 216 reps
Performed as RX
Cameron Harrison 04/13/2013 CrossFit Instinct - Springfield, IL Crossfit Instinct 15 Minute AMRAP:

10 Wall Balls @20lbs.
5 T2B
250m Row
10 Power Clean @ 75lbs.
5 Burpees
20 cal. on Air Bike		 3 rounds 35 reps
Performed as RX
Cameron Harrison 04/12/2013 CrossFit Diem 130412 AMRAP in 4 minutes of:

10 Dead-lifts (225#/155#)
10 Burpees

*There is a 4 minute bonus added on to this workout for every 60 reps (3 full rounds) completed.

Scaling options will be provided during class. 		46 reps
Performed as RX
Cameron Harrison 04/11/2013 Gym "Jack" Warm-up 3 rounds of:

10 Push Press @ 115
10 KB Swings 1.5 pood
10 Box Jumps		 3 rounds 0 reps
Performed as RX
Cameron Harrison 04/06/2013 CrossFit Diem 13.5 4 minute AMRAP:

15 Thrusters at 100lbs
15 C2B
 54 reps
Performed as RX
Cameron Harrison 04/01/2013 CrossFit Diem 130401 - Strength 1) Every 20 seconds for 4 minutes:

1 Snatch (full) @ 75%

*Rest 3 minutes.

2) Every 60 seconds for 8 minutes:

1 Snatch (full) @ 95%		 75% = 65 Lbs lbs
95% = 85 Lbs lbs
Performed as RX
Cameron Harrison 04/01/2013 CrossFit Diem 130401 for time:

400m run
* then *
3 rounds of:
20 KB swings (1.5/1)
15 box jumps (24"/20")
10 thrusters (95#/65#)
* then *
400m run		 14m 13s
Performed as RX
Cameron Harrison 03/30/2013 CrossFit Diem 130329 MEN - includes Masters Men up to 54 years oldComplete 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.

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 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.

MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 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.

MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 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.		 40 reps
Performed as RX
Previous 1234Next