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Athlete Date Sort Location Workout Name Description Results
Cameron Harrison 03/28/2013 Gym Diane 21 - 15 - 9 reps of:

225 Deadlift
Handstand push-ups		 12m 15s
Performed as RX
Cameron Harrison 03/25/2013 CrossFit Diem 130325 - Rhino late Bday WOD for total time:

33 DU

- then -

24 DB thrusters (40#/25#)

** 1min rest **

33 DU

- then -

24 alternating DB snatch ea. (40#/25#)

** 1min rest **

33 DU

- then -

24 T2B 		10m 12s
Performed as RX
Cameron Harrison 03/24/2013 Gym Wall Balls 150 Wall Balls 9m 30s
Performed as RX
Cameron Harrison 03/23/2013 Gym 130319 - Kari's BDay WOD WOD

1min ME lateral burpees

** then **

AMRAP in 9min of:

27 KB swings (1.5pood/1pood)

27 KTE

27 wall ball (20#/14#)		 1 rounds 47 reps
Performed as RX
Cameron Harrison 03/22/2013 Gym Jackie 1000m Row
50 Thrusters @ 45
30 pull-ups		 10m 11s
Performed as RX
Cameron Harrison 03/19/2013 24 Hour "Christine" 3 rounds for time:

500m row
12 DL using bodyweight (160)
21 box jumps		 13m 03s
Performed as RX
Cameron Harrison 03/18/2013 Home Home 5 rounds of:

10 push-ups
10 sit-ups
10 air squats

1 round of:

100 Jumping Jacks
25 air squats
20 push-ups		 5m 26s
Performed as RX
Cameron Harrison 03/17/2013 CrossFit Diem 130314 - Games 13.2 MEN - includes Masters Men up to 54 years old
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

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20" box

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20" box		 135 reps
Performed as RX
Cameron Harrison 03/12/2013 CrossFit Diem 130311 Prison Workout: 10, 8, 6, 4, 2 reps of each

1A) Ring dips
1B) T2B
1C) Feet Elevated Push Ups
1D) Lateral squat jumps
1E) Lunge jumps

** Rest 3 Minutes

2) 10 Minutes of Various Hand Walking Practice: Dont count sets, just play and experiment with the below variations of hand walks.

- Power Wheel Crawl
- Lateral Wall Walks
- Vertical Wall Walks
- Handstand Holds
- Handstand walking
6m 18s
Performed as RX
Cameron Harrison 03/11/2013 CrossFit Diem 130311 WOD

AMRAP ascending in 10min of:

3 Hang Clean to Thrusters (115#/75#)
3 Box Jumps (30"/24")
3 C2B Pull-ups
6 Hang Clean to Thrusters
6 Box Jumps
6 C2B Pull-ups
9 Hang Clean to Thrusters
9 Box Jumps
9 C2B Pull-ups
12.....15......etc.		 4 rounds 0 reps
Performed as RX
Cameron Harrison 03/08/2013 CrossFit Diem 130308 - Games 13.1 MEN - includes Masters Men up to 54 years old
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

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS MEN - includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS WOMEN - includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
35 pound Snatch, 30 reps
30 Burpees
55 pound Snatch, 30 reps
20 Burpees
75 pound Snatch, 30 reps
10 burpees
90 pound Snatch, as many reps as possible		 100 reps
Performed as RX
Cameron Harrison 03/06/2013 CrossFit Diem 130306 5 rounds for time of:

10 Kettlebell Swings (1.5/1 pood)
10 Burpees

The challenge is to try and complete the above work within a 6:15 minute time cap using the prescribed weights. If you choose to accept this challenge, a penalty will be incurred for every rep not completed within the time cap. This penalty is 200 meters of rowing. For example, if you miss the last 10 burpees, your penalty will be 1000 meters of rowing before leaving the Dojo today.

The scaled challenge still keeps the 6:15 minute time cap but drops the reps to 7 or 8 reps of each movement and allows you to use a scaled weight if needed. If this challenge is chosen, the penalty is 100 meters rowing per missed rep. The final scale is 5 reps of each movement and there is no rowing penalty. The 6:15 minute time cap remains.

Whichever challenge you choose, the reps for each movement must match.		 5m 49s
Performed as RX
Cameron Harrison 02/28/2013 CrossFit Diem 100 Burpees 100 Burpees 8m 49s
Performed as RX
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